Magnesium is an essential, macro mineral; this means we must obtain magnesium through our diet because our body cannot make it on its own, and we need a relatively large amount every day.
Magnesium is necessary for optimal physiological function and plays a key role in hundreds of biochemical reactions in the body.
An important role of magnesium that quickly interested me was its relation to adenosine triphosphate, or ATP, better known as the energy currency of our cells. Our cells rely on ATP hydrolysis, the release of energy from ATP molecules, for many vital functions including, but not limited to, intracellular signaling, DNA and RNA synthesis, active transport, and muscle contraction. In order for ATP to become biologically active, it must be bound to magnesium (Mg-ATP). In other words, you need sufficient magnesium to keep your cells optimally energized. Have you been lacking energy or feeling easily fatigued? This could be one of the reasons!
Another role of magnesium is its function as a co-factor of other important vitamins and minerals: namely, vitamin D.
You need magnesium in order to properly metabolize and use vitamin D. Without sufficient magnesium, vitamin D will be stored in the body and inactive. This doesn’t mean you don’t have enough of it; it means you don’t have the ability to use it. With this being said, what looks like a vitamin D deficiency could actually be a magnesium deficiency. This is why I am very cautious of vitamin D supplementation, especially in a society with widespread magnesium deficiency. I opt for time spent outdoors with exposed skin so my body can synthesize vitamin D from the sun at appropriate levels. You cannot get too much vitamin D from the sun, but you can from supplements.
Another role of magnesium is its protective capacity for the heart. This is specific to magnesium’s relationship with calcium. Magnesium is a calcium channel blocker meaning it prevents excess calcium from entering the cells of the heart and blood vessel walls. Magnesium activates specific hormones that control the location and amount of calcium inside your body. When these functions lag due to an unavailability of magnesium, calcium builds up in the arteries leading to atherosclerosis. Atherosclerosis affects a large part of the American adult population and can cause chest pain, heart attacks, and even heart failure. An insufficient amount of magnesium can also cause calcium to flood your cells creating an electrolyte imbalance. This imbalance can cause heart conditions like arrhythmia (irregular heartbeat), angina (severe chest pain), premature ventricular contraction (extra heart beats), and hypertension (high blood pressure).
While every individual should assess their own personal magnesium status before supplementation, it’s been found that over 50 percent of the United States population is deficient (many say that percentage is higher!). This is a mineral that should be considered more commonly by healthcare practitioners, especially as our food supply is becoming more depleted. Did you know there is an association between low magnesium and depression and anxiety disorders? For many people, depression and anxiety are actually energy problems (Mg-ATP) and/or the result of calcium channels functioning improperly causing damage to neurons. Addressing magnesium’s role in mental health could not only bring back quality of life to those suffering, but reduce the prevalence of adverse health effects from psychiatric medications.
I hope this post encourages you to reflect on your own potential need for magnesium! Below I’ve included a short “cheat sheet” on common magnesium deficiency symptoms and ways to implement a little more into your life!
Common signs of magnesium deficiency:
Fatigue, muscle spasms and cramps, trouble falling and staying asleep, migraines (common for women taking hormonal contraceptives), depression and anxiety, constipation
What depletes magnesium?
Chronic stress and chronic elevated cortisol levels: your body depletes vitamins and minerals more quickly while under stress
Fluoride: fluoride in your toothpaste and drinking water interferes with the absorption of magnesium in your gut
Refined/processed food: processing depletes much of the magnesium content in foods
Consuming too little sodium, taking hormonal contraceptives, antibiotics, diuretics, and drinking alcohol
Where can I get magnesium from?
Organic cooked greens, cacao powder, coffee
Epsom salt baths
Trace Mineral Drops from Trace Minerals
Master Mineral Drink from Mitigate Stress (Magnesium Bicarbonate)
https://mitigatestress.com/?afmc=KAYLEE Save 10% with code KAYLEE
Electrolyte Balance from Live Pristine
As always, this is not medical advice. Please talk to your personal healthcare provider before introducing any new supplementation.
Interesting and helpful material — especially potential signs of magnesium deficiency and its cellular role. Thanks for the links — appreciated.