Health Benefits of Magnesium Supplementation

by | Dec 11, 2024 | Magnesium, Minerals, Recent Articles

Written by Harold Oster, MD. Magnesium plays an important role in human health, and its use as a supplement is beneficial in numerous medical conditions.

magnesiumMagnesium (Mg2+) is a cofactor in hundreds of enzymatic systems, involving protein synthesis, muscle and nerve function, glucose control, and blood pressure regulation. It is required for energy production, ion transport, DNA synthesis and repair, and normal function of the heart and nervous system1. For hundreds of years, magnesium has been used as a medication and supplement to treat medical conditions such as heartburn, constipation, and muscle cramps.

Magnesium Deficiency

Magnesium deficiency is usually caused by dietary insufficiency or renal or gastrointestinal wasting. People at risk of deficiency are the elderly, diabetics, people with gastrointestinal illnesses, those on proton pump inhibitors, and individuals with alcohol dependence2. Magnesium is found in green, leafy vegetables, legumes, nuts, seeds, and whole grains3. Deficiency is more common recently because of the increased consumption of processed food.

Early symptoms of deficiency are nonspecific and include depression, fatigue, muscle cramps, nausea, and constipation. Severe deficiency can cause numbness, seizures, personality changes, arrhythmias, and coronary spasms. Chronic hypomagnesemia leads to oxidative stress and inflammation4, increases the risk of diabetes and obesity5, and is a predictor of cardiovascular and all-cause mortality6.

Benefits of Magnesium Supplementation

While some forms of magnesium may be slightly more effective than others for specific conditions, they are often used interchangeably for general supplementation.

Serum levels of magnesium are inversely correlated with numerous age-related disease states, including diabetes, heart disease, and stroke. In deficient individuals, supplementation may lower the risk of these conditions7. Various environmental and nutritional factors are known to damage DNA. The chromosomal instability that results is a factor in aging and may lead to degenerative diseases and cancer8. Low magnesium levels are associated with increased DNA damage9, though intervention studies are unavailable.

Gastrointestinal Benefits of Magnesium

Magnesium supplements have been used for constipation and gastroesophageal reflux disease (GERD) for many years. Magnesium at low doses can prevent the development of constipation, while at higher doses, it is an effective treatment10. Magnesium (Gaviscon, Maalox, and Mylanta) effectively treats symptoms related to GERD11. Magnesium alginate, an ingredient of Gaviscon, may have an advantage because it thickens gastric secretions, decreasing reflux12.

Effects of Magnesium Supplementation on Blood Sugar and Obesity

Hypomagnesemia is associated with obesity, insulin resistance, diabetes, and metabolic syndrome. A higher level of magnesium intake through diet and supplementation may improve glucose levels. Through various mechanisms, including a beneficial effect on the intestinal microbiome, magnesium supplementation may aid in weight loss13.

Cardiovascular Benefits of Magnesium Supplementation

Dietary magnesium intake and blood levels of magnesium are inversely associated with the risk of cardiac arrhythmias, coronary disease, and stroke. When a deficiency state exists, magnesium supplementation may lower the risk of these conditions. However, the results of intervention studies in individuals with normal levels are inconsistent14. Hypertension, a significant risk factor for cardiovascular disease, may improve with magnesium supplementation, with some studies showing a reduction in systolic blood pressure of as much as five mm/Hg15.

Neurologic Benefits of Magnesium

Magnesium oxide has been shown to reduce the frequency of nocturnal cramps, shorten their duration, and improve sleep compared to placebo in patients suffering from cramps16. In oral or IV form, magnesium may improve acute migraines. Alone or as part of a combination supplement containing riboflavin and feverfew, magnesium reduces the frequency of migraines17.

Mental Health Benefits of Magnesium Supplementation

Individuals with depression, anxiety, and other mental health disorders often have low magnesium levels. However, interventional studies of magnesium supplementation have yielded mixed results18. In some patients with insomnia, magnesium supplementation improves sleep duration and quality19.

Other Benefits of Magnesium Supplementation

Magnesium may boost exercise performance, most likely through improved protein production, nerve conduction, and glucose metabolism20. Magnesium deficiency has been linked to calcium oxalate urinary stones, the most common type. Those with a higher magnesium intake and those taking supplements have a decreased risk of stones21. Magnesium deficiency is also associated with osteoporosis. Supplementation may improve bone density and reduce fracture risk22.

Magnesium supplementation is generally safe when taken at the recommended dose. The most common side effect is diarrhea. When taken at toxic doses or in the presence of renal failure, magnesium supplementation can have severe adverse effects, including muscle weakness, heart block, hypotension, ileus, and rarely respiratory failure23. Discussion with a provider is wise before taking a regular supplement because of the possibility of side effects or drug interactions.

Posted December 11, 2024.

Harold Oster, MD graduated from medical school in Miami, Florida in 1992 and moved to Minnesota in 2004. After more than 25 years of practicing Internal Medicine, he recently retired. Dr. Oster is especially interested in nutrition, weight management, and disease prevention. Visit his website at haroldoster.com.

References:

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