About Magnesium

Magnesium is one of the most important micronutrients, involved in over 300 enzymatic reactions in the body, and therefore plays a crucial role in metabolism. We are aware of how important it is to maintain adequate magnesium levels in the body since low magnesium levels can affect every system, including the neuromuscular, cardiovascular, renal, and gastrointestinal systems. Several possible causes of magnesium deficiency include:

• Increased needs – such as during pregnancy, growth and development, stress.

• Increased excretion – as a result of increased physical activity, breastfeeding, diabetes, certain medications such as diuretics, and laxative abuse.

• Malabsorption – which can be caused by factors including chronic diarrhea, pancreatic insufficiency, celiac disease, chronic alcoholism, inflammatory bowel diseases, and short bowel syndrome.

• Environmental conditions – acid rain and artificial fertilizers deplete magnesium from soil, reducing its concentration in plants and animals.

• Insufficient intake – which may result from an unbalanced diet or consumption of magnesium-poor foods.

Some clinical manifestations of magnesium deficiency include:

• Neuromuscular system: tremors, muscle cramps, muscle contractions, numbness, tingling, and weakness

• Central nervous system: anxiety, depression, sudden behavioral changes, and convulsions

• Cardiovascular system: cardiac arrhythmia and EKG changes

• Gastrointestinal system: loss of appetite, nausea, and vomiting

• Hypocalcemia

In the United States, the recommended daily magnesium dose is 300 mg to 420 mg for adults, depending on age and sex. During pregnancy, the requirement increases to 350 mg to 360 mg. In Croatia, the recommended daily intake is set at 375 mg. A balanced diet is key for the intake of all micronutrients, including magnesium. The best sources of magnesium include whole grains (wheat, barley, rice), legumes (soy, beans, chickpeas, lentils, peas), seeds and nuts, green leafy vegetables and tomatoes, fruits (dates, raisins, dried plums, and figs), fish, dark chocolate, and more. For example, 1 cup of whole wheat flour contains 166 mg of magnesium, 1 cup of canned white beans contains 134 mg, and 30 g of almonds contains 76 mg of magnesium. Approximately 10% of daily magnesium needs are obtained from water.

Learn more about magnesium-rich foods and how magnesium affects the body on our blog. Since modern lifestyles and unbalanced diets often lead to insufficient magnesium intake through food, it’s no surprise that magnesium has become increasingly popular as a dietary supplement.

Different Forms of Magnesium

When choosing the type and form of magnesium, it’s important to consider absorption, bioavailability, and the effect of the specific form of magnesium on biological processes. The market offers various chemical forms of magnesium:

• Inorganic forms: magnesium oxide, magnesium carbonate, magnesium sulfate, and magnesium chloride.

• Organic forms: magnesium citrate, magnesium malate, magnesium taurate, and magnesium glycinate.

Organic, soluble complexes (amino acid chelates) are preferred. The term chelation comes from the Greek word chele, meaning “lobster claw,” describing the concept of a tight bond between molecules. Natural amino acids, especially glycine, effectively form chelates with minerals like magnesium, resulting in highly potent magnesium glycinate.

Specifically, bisglycinates are neutral compounds where the positive charge of the magnesium cation is neutralized by two negative glycine charges. Chelated magnesium is directly absorbed and transported via the dipeptide channel in the intestine, resulting in much better absorption without side effects like a laxative effect. Magnesium plays a key role in overall health, with particular value for brain health.

How This Powerful Mineral Affects the Brain

1. Regulation of neurotransmitters

Magnesium affects neurotransmitters by blocking the action of glutamate on receptors known as NMDA (N-methyl-D-aspartate). This prevents over-stimulation of nerve cells, providing a key mechanism for magnesium’s calming effect. Magnesium functions as a regulator, helping maintain stability in neurochemical processes, which can have significant positive effects on mental well-being.

2. Stimulation of GABA receptors

Magnesium also affects brain function by stimulating GABA (gamma-aminobutyric acid) receptors. GABA is an inhibitory neurotransmitter that plays a crucial role in regulating brain activity in the central nervous system. Magnesium binds to GABA receptors, enhancing their activity and increasing their ability to calm brain activity. This interaction is especially important in balancing GABA and glutamate, which often prevents neuronal hyperexcitability. Magnesium not only supports this balance but also has the potential to reduce symptoms associated with excessive brain activity.

3. Balancing calcium

Magnesium acts as a natural calcium channel barrier and is responsible for relaxation. Adequate magnesium levels help maintain optimal calcium levels in brain cells.

4. Regulation of stress response

Magnesium plays a key role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s response to stress. Because of its ability to modulate this delicate balance, magnesium is often called the “anti-stress mineral.” During stress, the body releases more stress hormones such as cortisol and adrenaline, causing physiological changes like increased heart rate, elevated blood pressure, and muscle tension. Stress also increases magnesium loss through urine. Therefore, people under high stress require higher magnesium intake to support their bodies. Choosing the correct magnesium form is crucial for optimal absorption and benefits.

Combining magnesium with glycine is particularly valuable, as this combination provides relaxing and calming effects, helping alleviate stress, nervousness, insomnia, and anxiety. Glycine further improves sleep quality, making this combination an ideal choice for supporting mental and emotional health, especially during stressful periods.

5. Supporting healthy brain aging

Magnesium also helps preserve cognitive function during aging. A new study, published in March 2023 in the European Journal of Nutrition, provides further evidence of magnesium’s benefits for the brain. The research involved participants aged 40 to 73 from the UK Biobank, with a total of 6,001 participants separated by sex. Results indicate that a magnesium-rich diet may positively influence brain health. Participants who regularly consumed magnesium-rich foods showed higher brain volume and fewer white matter lesions, which are common indicators of normal aging. These positive effects were particularly pronounced in women, especially postmenopausal women. This research reinforces the importance of adequate magnesium intake for supporting brain health during aging.

References:

• Institute of Medicine (IOM). Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.

• U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

• Coan E.J., Collingridge G.L. Magnesium ions block an N-methyl-D-aspartate receptor-mediated component of synaptic transmission in rat hippocampus. Neurosci. Lett. 1985;53:21–26.

• Eby, George A., and Karen L. Eby. “Rapid recovery from major depression using magnesium treatment.” Medical Hypotheses 67.2 (2006): 362–370.

• Serefko, Anna, et al. “Magnesium in depression.” Pharmacological Reports 65.3 (2013): 547–554.

• Sartori SB, et al. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment. DOI: 10.1016/j.neuropharm.2011.07.027

• Alateeq, K., Walsh, E.I. & Cherbuin, N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. Eur J Nutr 62, 2039–2051 (2023). https://doi.org/10.1007/s00394-023-03123-x

• Grober U., Schmidt J., Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199–8226. doi: 10.3390/nu7095388.

• Olza J., Aranceta-Bartrina J., Gonzalez-Gross M., et al. Reported dietary intake, disparity between the reported consumption and the level needed for adequacy and food sources of calcium, phosphorus, magnesium and vitamin D in the Spanish population: findings from the ANIBES study. Nutrients. 2017;9