Every now and then, different foods or supplements will become popular on social media. A few years ago, it was kale. Over the course of the pandemic, things like vitamins C and D and anything that improved the immune system were discussed. More recently, collagen has risen in popularity. Now it seems the mineral magnesium is in the spotlight.

According to people talking about it on the internet, magnesium can assist with everything from coping with anxiety to helping with sleep.

 The popularity of magnesium is not just a passing trend. Magnesium is one of the essential minerals and the 7^th most abundant mineral in the body and its importance is well-established.

What is magnesium?

Magnesium is a mineral that plays a crucial role in a number of processes in the human body, including nerve transmission, muscle contractions, the formation of proteins, and blood sugar regulation. It also helps with mental health by regulating mood and stress. 

How much magnesium a person needs varies depending on things like sex, age, and specific health conditions, the average is somewhere around 320 and 420 milligrams of the mineral per day for women and men respectively.

What does magnesium do?

Magnesium can help with lots of things—muscle function, migraines, sugar control in diabetes, blood pressure and heart health, constipation, nerve function, bone health, energy production, and insomnia and sleep quality. But experts warned that plenty of these effects are modest, and people shouldn’t rely too heavily on the mineral to cure severe conditions nor replace proper diets and stress management. 

There are also risks to taking magnesium as a supplement. These can include nausea, vomiting, diarrhoea, and abdominal cramps. The mineral can have negative effects when it interacts with certain medications, like antibiotics and medications for heart conditions, too. People with impaired kidney functions should be especially cautious with magnesium supplements, because accumulating high doses of the mineral in the body can lead to several complications, like an irregular heartbeat and severe muscle weakness. 

Do you have to take supplements to get magnesium?

Much if not all of the recommended intake of magnesium can be obtained from  foods as follows:

• Brazil nuts - 250 mg in half cup whole
• Spinach - 157 mg in one cup cooked
• Pumpkin seeds - 150 mg in one ounce
• Black beans - 120 mg in one cup
• Almonds - 80 mg in one ounce
• Cashews - 72 mg in one ounce
• Dried figs - 68 mg in 11 dried figs
• Dark Chocolate - 64 mg in one ounce
• Avocados - 58 mg in one medium avocado
• Tofu - 53 mg in 3½ ounces
• Salmon - 53 mg in half fillet
• Banana - 37 mg in one large banana
• Raspberries/Blackberries - 28 mg in one cup

(Source: https://www.uhhospitals.org/blog/articles/2022/09/the-surprising-health-benefits-of-magnesium/)

But experts say magnesium deficiency is still a relatively common problem.

It is ascertained that magnesium content in fruits and vegetables dropped in the last fifty years, and about 80 percent of this metal is lost during food processing. As a consequence, a large percentage of people all over the world do not meet the minimum daily magnesium requirement, wrote researchers in a 2020 study. 

Magnesium deficiency over long periods of time may have negative effects on brain function, bone density, muscle and nerve function, and the digestive system. In younger people, it may prevent bone growth. In older people, it may increase the risk of osteoporosis and bone fractures.

Types of magnesium? 

There are several types of magnesium:

Magnesium Glycinate: Helps calm the nervous system, promotes relaxation and sleep, and promotes a sense of calm. Known for its high bioavability.

Magnesium Citrate: Often used for constipation relief as it has a laxiative effect.

Magnesium L-threonateis: Commonly used for brain health and cognitive support because it crosses the blood-brain barrier the best.

Magnesium Oxideis: Commonly used for migraines, but its bioavailability is low, so your body can’t absorb as much of it.

Magnesium Malate: Often recommended for individuals with conditions like fibromyalgia, as malic acid may have a role to play in energy production

Magnesium Sulfateis: Absorbed through the skin and is used in bath salts or foot soaks.

A final word of advice 

Always aim for a food first approach and try to get your daily magnesium requirements from your food. If you decide to try a magnesium supplement they are pretty well-tolerated, but all supplements come with caveats. 

Remember, research the best formulation for what you're trying to achieve. Choose a quality product. Follow the recommended dosages. Monitor your body's response. Be patient and consistent. Prioritize other lifestyle factors that contribute to overall health, such as a balanced diet, regular exercise, stress management, and adequate sleep.  And always consult with a healthcare professional.

References

1. Clary, C. D., et al. (2020). "Impact of Food Processing on the Nutritional Quality of Fruits and Vegetables: A Case Study on Magnesium." Journal of Food Science and Nutrition.
2. National Institutes of Health (NIH), Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals.
3. De Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in Man: Implications for Health and Disease. Physiological Reviews, 95(1), 1-46. DOI:10.1152/physrev.00012.2014.
4. Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199-8226.