Magnesium – The Mineral of Life

The adult human body contains about 25 g of magnesium. About 99% of all magnesium in the body is found in bones, muscles, and non-muscular soft tissue. Approximately 50 to 60% of magnesium is stored in bones, and less than 1% of total magnesium is present in blood serum. Since the vital mineral cannot be produced by the human body, adequate intake through diet is essential.

Why do we need magnesium?

Magnesium fulfills various functions in the human body. It is a crucial cofactor in more than 300 enzyme systems that regulate various biochemical reactions, including protein synthesis, muscle and nerve function, blood sugar control, and blood pressure regulation. It is also necessary for energy production, oxidative phosphorylation, and glycolysis, and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Additionally, magnesium plays a role in the active transport of calcium and potassium ions across cell membranes, a process important for nerve impulse conduction and muscle contraction.

Health claims for magnesium (EFSA):

How much magnesium do I need?

How can I increase my magnesium intake?

Magnesium is present in many foods, so it is relatively easy to consume enough. Increasing your magnesium intake can be achieved by making small changes to your diet. A fiber-rich, balanced diet with plenty of dark leafy greens is key. Below are some magnesium-rich foods:

In addition to a healthy diet, supplementing with a highly bioavailable magnesium supplement can help increase your intake.

Best food sources of magnesium

Selected magnesium-rich foods

Hypermagnesemia – Excess Magnesium

Hypermagnesemia occurs when the concentration of magnesium in the blood exceeds the normal range of 1.6 mmol/L.

For a healthy person, there is no risk of magnesium overdose with a normal, healthy diet or through taking magnesium supplements. With high intake, the body absorbs less magnesium in the intestines, and excretion through the kidneys and intestines increases. However, if there is impaired kidney function, excessive magnesium intake can lead to an excess.

Excess magnesium can occur with:

• Kidney dysfunction, especially with magnesium-containing medications (laxatives and antacids)
• Hypothyroidism
• Intravenous magnesium intake (e.g., to prevent labor)
• Adrenal insufficiency (Addison's disease)

Health risks of excess magnesium

The Federal Institute for Risk Assessment (BfR) recommends a daily maximum intake of 250 mg per day from magnesium supplements (in addition to normal diet). A daily additional intake of 300 mg or more may cause gastrointestinal issues and diarrhea.

Symptoms of magnesium toxicity, which can develop when serum concentrations exceed 1.74–2.61 mmol/L, include: hypotension, nausea, vomiting, facial flushing, urinary retention, ileus, depression, and lethargy, which can be followed by muscle weakness, difficulty breathing, extreme hypotension, irregular heartbeat, and cardiac arrest.

The risk of magnesium toxicity increases with impaired kidney function or kidney failure because the body's ability to excrete excess magnesium is reduced or lost.

Hypomagnesemia – Magnesium Deficiency

A symptomatic magnesium deficiency due to low dietary intake in otherwise healthy people is rare, as the kidneys limit the excretion of the mineral when intake is insufficient. The magnesium level falls below 0.87 mmol/L.

However, a consistently low intake or excessive loss of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.

Risk groups for magnesium deficiency

Risk groups for magnesium deficiency include:

Insufficient dietary intake:

Often, a deficiency is due to inadequate intake of the mineral, commonly seen with poor nutrition in chronic alcoholism, chronic dieting, or parenteral nutrition without sufficient magnesium intake.

Intestinal losses and absorption disorders:

Chronic diarrhea and fat malabsorption resulting from gastrointestinal conditions like Crohn's disease, celiac disease, and regional enteritis can lead to magnesium depletion over time, as can gastrointestinal surgeries such as bowel resection or bypass.

Renal losses:

Kidney diseases, diabetic ketoacidosis, alcoholism, or drug-induced kidney dysfunction can increase the renal excretion of magnesium, raising the risk of deficiency.

Medications:

Certain medications can impair magnesium balance, including those for acidosis, osteoporosis, and diuretics.

Endocrine causes:

People with endocrine disorders such as hyperthyroidism, hyperparathyroidism, primary or secondary hyperaldosteronism, and those receiving insulin treatment or oral antidiabetic drugs may be at higher risk for magnesium deficiency.

Older age:

Older people tend to consume less magnesium than younger adults. At the same time, magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Additionally, older adults are more likely to suffer from chronic diseases and take medications that may increase the risk of magnesium depletion.

Symptoms of magnesium deficiency

Magnesium plays a crucial role in many bodily functions, so the signs of deficiency are varied. The first symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness.

As the deficiency progresses, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and heart spasms may occur.

Severe magnesium deficiency can also lead to hypocalcemia or hypokalemia due to disrupted mineral homeostasis.

Forms of magnesium in supplements

Organic magnesium salts

Magnesium citrate – the most popular magnesium supplement

Magnesium citrate is a form of magnesium bound to citric acid. Some studies suggest this is one of the most bioavailable forms of magnesium. This is why it is the form used in our Feel It Magnesium Direct.

Magnesium citrate has an osmotic effect. This means it draws water from the intestinal wall based on osmosis, increasing intestinal volume and thus stimulating intestinal motility. Magnesium citrate can have a mild laxative effect and should ideally be taken on an empty stomach.

Magnesium malate

Magnesium malate contains the natural fruit acid malic acid – an organic compound found in many fruits like apricots, grapes, and pears, responsible for their sour taste. The weak ionic bonds between magnesium and malic acid break easily, making it soluble in the body and well absorbed.

Magnesium ascorbate

Magnesium ascorbate is a buffered (non-acidic) form of ascorbic acid and magnesium. It is a neutral salt that has significantly higher gastrointestinal tolerance than some other forms. Additionally, it provides a source of magnesium and vitamin C with good bioavailability.

Magnesium glycinate

Magnesium glycinate is bound to the non-essential amino acid glycine. Glycine improves the solubility of the compound and its absorption in the body. Moreover, glycine has a calming effect and does not have laxative effects.

Magnesium orotate

Magnesium orotate is an organic compound made from magnesium and orotic acid. Orotates can penetrate cell membranes and effectively deliver magnesium to the innermost layers of cellular mitochondria and the cell nucleus. This supplement is commonly used as a sedative and relaxant.

Magnesium taurate

Magnesium taurate combines magnesium with the amino acid taurine. It is a popular supplement for people with cardiovascular issues, as it is known to prevent arrhythmias and protect the heart. Additionally, magnesium taurate is easily absorbed and does not have laxative effects.

Magnesium L-threonate

Magnesium L-threonate is the salt formed from mixing magnesium with threonic acid. This form is easily absorbed and is also used for its potential brain health benefits. However, further studies are needed.

Inorganic magnesium salts

Magnesium oxide

Magnesium oxide is an inorganic salt combining magnesium and oxygen. It has the highest content of elemental magnesium but is poorly soluble and thus poorly bioavailable. Research suggests that the absorption of magnesium oxide in the intestines is only 4%. The salt is often used to relieve digestive disorders and constipation.

Magnesium chloride

Magnesium chloride is a magnesium salt that contains chlorine. Although it contains only about 12% elemental magnesium, it has a very good absorption rate and is the best form of magnesium for detoxifying cells and tissues. The salt is particularly suitable for people with low stomach acid.

Magnesium sulfate

Magnesium sulfate – also known as Epsom salt – contains magnesium, sulfur, and oxygen. The salt is traditionally used to relieve constipation or in bathwater to relax and relieve muscle pain. It is also used for intravenous magnesium administration and often for the treatment of constipation.

Magnesium carbonate

A popular, bioavailable form of magnesium that turns into magnesium chloride when mixed with the hydrochloric acid in our stomachs. It is a good choice for people who suffer from digestive disorders and acid reflux, as it contains acid-neutralizing properties (in high doses, it may have a mild laxative effect).

Magnesium hydroxide

Magnesium oxide is an inorganic salt (also known as milk of magnesia) and is often used as a laxative or antacid. Despite its high elemental magnesium content, it is poorly absorbed from the digestive tract.

For all further questions about nutrients, bioavailability, and natural supplements, our "Research and Development" team at BioProphyl is happy to advise you personally.