Magnesium is one of the six macro minerals that plays an important role in various physiological functions in the body. In this article, let’s understand how magnesium works for health and its role in various metabolic functions.
Role of Magnesium
Magnesium is most abundantly found in the skeleton (60%), muscles and soft tissues (40%), and less than 1% in blood. As a cation, it is involved in the regulation of most physiological functions in the cells. It is involved in more than 300 enzymatic reactions in the metabolic processes which help in the production of energy, protein synthesis, hormone secretion, muscle contraction, maintaining membrane integrity, and more.
Let’s look at a few things that we need to know about magnesium.
- Maintains the intracellular concentrations of other minerals – calcium, potassium, and phosphorus.
- Helps in the production of ATP efficiently through the Krebs cycle and electron transport chain.
- Acts as a calcium antagonist, and helps in stimulation of the calcium transport during muscle contraction.
- Around 30-50% of magnesium absorption happens in the small intestine through dietary intake and is retained in the digestive fluids.
- Few studies show that the consumption of fiber helps with the absorption of magnesium, but depends on the type of fiber.
- Maintaining vitamin D levels is also important for magnesium homeostasis and its intestinal absorption.
Inadequate magnesium consumption leads to a decrease in the absorption through the small intestine or an increase in the excretion through urine, which is called ‘hypomagnesemia’. It is very difficult to assess the total amount of magnesium present in the body by observing the serum alone as it is present in less quantity in the blood. Moreover, when there is less availability of magnesium, the red blood cells release the magnesium into the serum to maintain magnesium homeostasis in the body. The kidney also helps with the retention and reabsorption of magnesium when there is a deficiency. Magnesium from the bone is also mobilized to restore magnesium in the serum.
It has to be assessed using both diagnostic and laboratory methods when there are symptoms. Most populations have inadequate magnesium, particularly observed in elderly people, pregnant women, individuals with special needs, and athletes. The deficiency is often observed in diabetic people and alcoholics. Women who are taking contraceptives and post-menopausal women who are under hormone therapy also showed low serum magnesium levels. The deficiency also leads to the pathogenesis of various diseases such as diabetes, cardiovascular problems, hypertension, sickle cell anemia, and chronic alcoholism. It also leads to dysfunctional metabolic processes.
Symptoms of Deficiency
The first symptoms of Magnesium deficiency are,
- Weakness
- Fatigue
- Nausea or vomiting
- Loss of appetite
When the deficiency is extreme, more severe symptoms are present, such as,
- Muscle fasciculation or muscle twitching
- Agitation
- Cramps
- Seizures
- Cardiac arrhythmia
- Personality changes or depression
How much should be the daily intake?
The recommended daily allowance (RDA) of magnesium is 320 mg and 420 mg for females and males, respectively. According to the European Food Safety Authority, the adequate intake is set at 350 mg/day for men and 300 mg/day for women. With the influence of the western diet, the daily requirement is not met in most populations.
Foods that are rich in this mineral are –
- Drinking water is the most important source of magnesium that is better absorbed compared to other dietary sources.
- Unprocessed cereals, black beans
- Green leafy vegetables
- Almonds, nuts, and seeds
- Bananas
- Soybeans, tofu
- Dark chocolate
References
- Pelczyńska, M., Moszak, M. and Bogdański, P. (2022) ‘The Role of Magnesium in the Pathogenesis of Metabolic Disorders’, Nutrients, 14(9). doi: 10.3390/nu14091714.
- Laires, M. J., Monteiro, C. P. and Bicho, M. (2004) ‘Role of Cellular Magnesium in Health and Human Disease’, Frontiers in bioscience : a journal and virtual library, 9, pp. 262–276.
