Description
Functions in the Body
Magnesium is a vital nutrient and the second most abundant mineral in human cells, highly concentrated in the brain, heart, liver, and kidneys. As an essential mineral, magnesium must be obtained through dietary sources like leafy greens, nuts, and whole grains, or through supplements. It plays a critical role in cellular energy production, protein synthesis, and DNA replication, making it essential for metabolic health. Magnesium supports cardiovascular health by reducing the risk of arterial hardening and irregular heart rhythms. Additionally, it helps dissolve kidney stones and contributes to bone health, managing osteoporosis and supporting bone density. This mineral is also essential for nerve and muscle function, helping to relieve cramps and reduce symptoms of anxiety, migraines, and chronic fatigue. Ensuring adequate magnesium intake is crucial for overall well-being, particularly for cardiovascular and bone health.
Deficiency Symptoms
Magnesium deficiency can result in loss of appetite, nausea, vomiting, fatigue, weakness, numbness, tremors, abnormal heart rhythms, cramps, and in severe cases, seizures.
Synergy & Antagonism
Magnesium works synergistically with vitamin B1, vitamin B6, vitamin C, vitamin D, calcium, iron, potassium, phosphorus, and zinc to support muscle function, nerve transmission, and energy production. It can also enhance calcium absorption when in balance with these nutrients. However, magnesium may antagonize the absorption or effectiveness of vitamin B9, PABA, vitamin B12, vitamin E, calcium, copper, iron, manganese, sodium, phosphorus, cadmium, and lead when taken in excess or without balance.
MAGNESIUM
Warnings
Individuals with kidney or heart disease should use magnesium cautiously, as it can accumulate in the body if not properly excreted. It may interact with diuretics, insulin, and digoxin, as well as other medications.
Food Sources
Magnesium is naturally found in nutritional yeast, nuts, legumes, whole-grain products, and dark green vegetables.
Time Frame
Magnesium is commonly taken before bedtime to support relaxation and sleep, but it can also be consumed at other times when part of an electrolyte formula.
Depleted By
Magnesium levels can be depleted by factors such as alcohol, antacids, corticosteroids, bisphosphonates, laxatives, immunosuppressants, hormone replacements, hyperuricemia medications, diuretics, antidiabetics, statins, anti-cancer medications, caffeine, bronchodilators, blood pressure medications, cardiac regulators, antivirals, muscle relaxants, antiparasitics, antibiotics, antifungals, antidepressants, analgesics, anti-inflammatory medications, NSAIDs, and opioids.