Magnesium - action, symptoms, deficiencies, occurrence

Magnesium is a key intracellular cation that activates more than 300 enzymes. It participates in the synthesis of protein, DNA and RNA, as well as the metabolism of ATP (adenosine triphosphate), the molecule that is the primary source of energy during muscle contraction. It also plays an important role in regulating the body's systemic and bone mineral metabolism, muscle contraction, thermoregulatory processes and neuromuscular conduction. It also normalizes blood pressure, heart rate and influences insulin metabolism.

• Magnesium - what are the standards?
• Products rich in magnesium
• Magnesium - symptoms of deficiency
• Magnesium supplementation
• Magnesium - symptoms of excessive intake

Magnesium - what are the standards?

According to the current norms for the Polish population, the human body's requirement for magnesium at the level of the recommended daily allowance (RDA) is as follows:

• Children from 1 to 3 years of age - 80 mg,
• Children from 4 to 9 years of age - 130 mg,
• Boys and girls from 10 to 12 years of age - 240 mg,
• Girls from 13 to 18 years of age - 360 mg,
• Boys from 13 to 18 years of age - 410 mg,
• Men from 19 to 30 years of age - 400 mg,
• Men aged 31 and over - 420 mg,
• Women from 19 to 30 years of age - 310 mg,
• Women aged 31 and over - 320 mg,
• Pregnant women up to age 19 - 400 mg,
• Pregnant women over the age of 19 - 360 mg,
• Breastfeeding women up to age 19 - 360 mg,
• Breastfeeding women over the age of 19 - 320 mg.

Products rich in magnesium

Foods exceptionally rich in magnesium include: bitter cocoa, sunflower seeds, almonds, buckwheat groats, white and black beans, dark chocolate, nuts (e.g. pistachios, hazelnuts, cashews, peanuts), flaxseeds, chia seeds, pumpkin seeds, sesame seeds, oatmeal, brown rice, barley groats, millet groats, parsley, spinach, broccoli, soy beverage and wholemeal rye bread. Highly mineralized waters are also a good source of easily absorbed dietary magnesium. It is estimated that the bioavailability of magnesium from food is about 50%. Absorption from the gastrointestinal tract is negatively affected by the presence of phytic acid and phosphates in food, while fermentation of soluble fractions of dietary fiber has a beneficial effect.

Magnesium - symptoms of deficiency

A study conducted in Poland shows that more than 90% of men and nearly 70% of women consume an insufficient amount of magnesium, i.e. an average of 218.5 mg and 220.8 mg per day, respectively. Deficiency can lead to dysfunction of the neuromuscular and cardiovascular systems. Low serum concentrations can impair parathyroid parathyroid hormone (PTH) secretion and increase the risk of hypocalcemia (i.e., reduced blood calcium levels) and postmenopausal osteoporosis, as well as cause tissue resistance to insulin and interfere with the release of the peptide hormone.

Mild magnesium deficiency is often asymptomatic. In cases of more severe deficiency, symptoms such as weakness, lack of appetite, listlessness, lethargy, anxiety, mood deterioration and even dizziness and vomiting may appear. Long-term magnesium deficiency, meanwhile, can contribute to high blood pressure, stroke, insulin resistance, type 2 diabetes, stomach cancer and colon cancer. It has also been suggested that a deficit of this element in the human body may promote migraine headaches, epilepsy, Alzheimer's disease, depression and anxiety disorders.

For more extensive information on deficiency symptoms, see this topic.

Magnesium supplementation

Based on the most recent reports, it appears that there is strong scientific evidence indicating that magnesium supplementation can reduce the risk of hospitalization in women during pregnancy, as well as reduce the intensity and/or frequency of migraines. Moreover, according to the results of a recent meta-analysis of published observational studies, higher intake is associated with a lower risk of type 2 diabetes and stroke. It is worth emphasizing at this point that it is important to pay close attention to the composition of pharmaceutical preparations containing magnesium and, above all, choose one that contains a well-absorbed one, i.e. lactate or citrate.

Magnesium - symptoms of excessive intake

Magnesium in naturally occurring amounts in food most often does not cause any adverse health effects on the human body. Excessive intake usually occurs when the recommended daily intake of dietary supplements and magnesium-fortified foods is regularly exceeded. Large doses of magnesium salts have a laxative effect, and prolonged consumption in excessive amounts can cause poisoning of the body. Among the most common adverse reactions of the body to chronic excessive magnesium consumption are hypocalcemia (too little calcium in the blood), acid-base imbalance (alkalosis, to be precise), dehydration, breathing difficulties, confusion, sleep disorders, muscle weakness and changes in electrocardiography (ECG).

Sources:

• Razzaque MS.: Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec
  2;10(12):1863.
• Al Alawi AM, Majoni SW, Falhammar H.: Magnesium and Human Health:
  Perspectives and Research Directions. Int J Endocrinol. 2018 Apr
  16;2018:9041694.
• Jarosz M., Rychlik E., Stoś K. et al: Nutrition standards for the population of
  Poland and their application. National Institute of Public Health -
  National Institute of Hygiene, 2020.
• Veronese N, Demurtas J, Pesolillo G, et al: Magnesium and health
  outcomes: an umbrella review of systematic reviews and meta-analyses
  of observational and intervention studies. Eur J Nutr. 2020.
  Feb;59(1):263-272.
• Barbagallo M, Veronese N, Dominguez LJ: Magnesium in Aging, Health
  and Diseases. Nutrients. 2021 Jan 30;13(2):463.