Magnesium (Mg)

Why is Magnesium important for your Healthspan?

‍Magnesium levels are important for maintaining broad physiological balance within the body. This mineral is a cofactor in over 300 enzyme systems, playing roles in energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Persistent low magnesium can contribute to muscle cramps, fatigue, irregular heart rhythm, and may increase the risk of osteoporosis, type 2 diabetes, and cardiovascular issues. Maintaining optimal magnesium status helps ensure these vital systems function properly, contributing to sustained vitality and disease prevention.

‍What is Magnesium?

Magnesium is one of the most abundant minerals in the human body, found primarily in bones (about 50-60%), muscles, and soft tissues, with only a small percentage present in the blood. Despite its low concentration in the blood, this circulating magnesium is crucial for countless biochemical reactions. It is a necessary cofactor for enzymes involved in energy production (ATP synthesis), DNA and RNA synthesis, and protein formation. Magnesium also plays a direct role in nerve signal transmission, muscle contraction and relaxation (including the heart muscle), regulating blood pressure, and controlling blood glucose levels. The body tightly regulates blood magnesium, but prolonged insufficient dietary intake or conditions affecting its absorption or excretion can lead to imbalances.

‍How do we take action?

To maintain healthy magnesium levels, one should prioritize a diet rich in magnesium-containing foods such as leafy green vegetables, nuts, seeds, whole grains, legumes, and dark chocolate. If dietary intake is insufficient, or if there are underlying conditions affecting absorption (like certain digestive disorders) or increasing loss (like certain medications or kidney conditions), supplementation may be considered under the guidance of a healthcare provider. Regular monitoring of magnesium levels can help ensure optimal status and support overall Healthspan.

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Additional Sources

1. Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical kidney journal, 5(Suppl 1), i3–i14. https://doi.org/10.1093/ndtplus/sfr163

2. Wolf M. T. (2017). Inherited and acquired disorders of magnesium homeostasis. Current opinion in pediatrics, 29(2), 187–198. https://doi.org/10.1097/MOP.0000000000000450

3. Navarro-González, J. F., Mora-Fernández, C., & García-Pérez, J. (2009). Clinical implications of disordered magnesium homeostasis in chronic renal failure and dialysis. Seminars in dialysis, 22(1), 37–44. https://doi.org/10.1111/j.1525-139X.2008.00530.x

4. Dirks J. H. (1983). The kidney and magnesium regulation. Kidney international, 23(5), 771–777. https://doi.org/10.1038/ki.1983.93

5. Laires, M. J., Monteiro, C. P., & Bicho, M. (2004). Role of cellular magnesium in health and human disease. Frontiers in bioscience : a journal and virtual library, 9, 262–276. https://doi.org/10.2741/1223

6. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2012). Regulation of magnesium balance: lessons learned from human genetic disease. Clinical kidney journal, 5(Suppl 1), i15–i24. https://doi.org/10.1093/ndtplus/sfr164

7. BARNES, B. A., COPE, O., & HARRISON, T. (1958). Magnesium conservation in the human being on a low magnesium diet. The Journal of clinical investigation, 37(3), 430–440. https://doi.org/10.1172/JCI103623

8. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine : JABFM, 28(2), 249–256. https://doi.org/10.3122/jabfm.2015.02.140176

9. Choi, M. K., & Bae, Y. J. (2013). Relationship between dietary magnesium, manganese, and copper and metabolic syndrome risk in Korean adults: the Korea National Health and Nutrition Examination Survey (2007-2008). Biological trace element research, 156(1-3), 56–66. https://doi.org/10.1007/s12011-013-9852-z

10. Veronese, N., Berton, L., Carraro, S., Bolzetta, F., De Rui, M., Perissinotto, E., Toffanello, E. D., Bano, G., Pizzato, S., Miotto, F., Coin, A., Manzato, E., & Sergi, G. (2014). Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. The American journal of clinical nutrition, 100(3), 974–981. https://doi.org/10.3945/ajcn.113.080168

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