Magnesium
> back to About Micronutrients

Concentrated intracellularly and activates over 300 enzymes which play essential roles in detoxification reactions, energy metabolism (carbohydrates, fats, proteins), membrane transport, neuromuscular activity, synthesis of RNA and DNA, temperature regulation, and the formation of healthy bones and teeth, and may be more important than calcium for bone health, as it is involved in calcium metabolism, the synthesis of vitamin D, and the integrity of skeletal bone-crystal formation; works with calcium in regulating the heart and muscles; works with vitamin B6 in preventing the formation of kidney stones, gallstones and calcium deposits; considered to be an anti-stress mineral due to its ability to relax the muscles (often used for muscle spasm); plays a significant role in the prevention and treatment of various forms of cardiovascular disease; influences the activities of hormones, particularly PTH (parathyroid hormone) function; lowers blood pressure; maintains pH balance of blood and tissues; stabilizes ATP and interactions with calcium, phosphorus and potassium metabolism; and is effective in the treatment of alcoholism and hypertension. Magnesium is also required for proper vascular tone, cardiac contractility and lipid metabolism, and also affects vascular smooth muscles causing relaxation and influence on blood pressure. Suboptimal magnesium intake compromises all tissues, especially tissues of the heart, kidneys and nerves.

An acute magnesium deficiency could be a contributing cause of ataxia, cardiac arrhythmia, convulsion, muscular and vascular (coronary) spasm, organic brain syndrome, tetany, Trousseau and Chvostek signs, and vertigo.

A chronic magnesium deficiency could be a contributing cause of asthma, bone loss, depressed immune functions, fatigue, hyperirritability of nerves and muscles, hyperlipidemia, hypertension, increased arterial calcium content, increased cardiac free radical generation, mood changes, premenstrual syndrome, poor wound healing, and thrombophlebitis. Magnesium deficiency is also enhanced by some diuretics.

Deficient magnesium status is also associated with an increased incidence of cardiovascular disease and death including atherosclerosis, heart attack, hypertension, myocardial infarction, and stroke. Deficient magnesium status can also cause stiffness in the vasculature which elevates blood pressure and a contraction or spasm in the heart muscle which can result in sudden death. It is now recognized that many heart attacks occur to individuals with relatively healthy hearts. Individuals with cardiovascular disease often show deficient magnesium status and increased requirements by magnesium loading tests. In addition, magnesium closely interacts with calcium in cardiovascular health and a deficiency is often associated with high calcium intake. Conversely, excessive doses of magnesium, especially coupled with renal disease, can cause central nervous system depression and paralysis.

Pharmaceutical drugs that can cause a magnesium deficiency include benzthiazide, bumetanide, chlorothiazide, chlorotrianisene, chlortetracycline, cholestyramine resin, conjugated estrogens, corticosteroids, demeclocycline, diethylstilbestrol, digoxin, doxycycline, esterified estrogens, ethacrynic acid, furosemide, hydrochlorothiazide, hydroflumethiazide, indapamide, methyclothiazide, indapamide, methyclothiazide, metolazone, minocycline, oral contraceptives, oxytetracycline, penicillamine, polythiazide, quinethazone, tetracyclines, torsemide and trichlormethiazide.

Dietary sources richest in magnesium (per serving) include cheese (cheddar), brown rice, dark green leafy vegetables, legumes (beans, lentils, peas, soybeans), nutritional supplements, nuts (almond, peanut, pecan, walnut), vegetables (particularly potatoes), wheat bran, wheat germ, and whole grains and grain products.