Benefits Associated with Magnesium

Seunga (Jasmine) Han, PharmD Candidate

What Is Magnesium?

Before we get started, let’s explore the role of magnesium (Mg²⁺) in our body. Did you know that next to potassium (K⁺), magnesium is the next most abundant molecule in our body? Not surprisingly, it’s responsible for many key functions in our body such as:¹

• Metabolism
• Protein formation
• Regulation of heart, brain and muscle functions

Naturally, a deficit or excess amount of magnesium can have a negative impact on overall health of our body.¹

How Much Magnesium Do I Need?

You may be wondering how much magnesium you need in a day. It’s recommended that females consume 310 mg elemental magnesium per day if between 19 and 30 years of age, and 320 mg per day if over 30 years of age. Moreover, these recommendations vary in pregnancy and during breastfeeding based on their age. Compared to females, males require more magnesium in a day – 400 mg per day for those between 19 and 30 years of age and 420 mg per day if over 30 years of age.¹

An adequate amount of magnesium can usually be obtained via a healthy balanced diet containing seeds, nuts, legumes, dark greens, and unrefined whole grains. It’s important to note that there are significantly lower amounts of magnesium in processed foods, quite commonly seen in this day and age.^1,2 As a result, it’s more common to see a deficit rather than an excess of magnesium, as the amount in our bodies is easily affected by diet, medication, and medical conditions such as diabetes and alcoholism.²

Benefits of Magnesium Supplements

Because magnesium plays such an important role in the body, it’s common for it to be advertised for many purposes such as:²

• Asthma
• Migraines
• High blood pressure
• Diabetes
• Bone health
• Heart-related conditions
• Mental disorders

So, let’s take a look at the evidence surrounding the use of magnesium supplement and see what does and doesn’t work!

#1 Constipation

Laxatives such as Citro-Mag^®, Philips’ Milk of Magnesia^®, and Epsom salts contain different forms of magnesium salts to relieve constipation immediately (30 to 60 minutes). They are often formulated in liquid forms for short-term therapy. It’s important to note that these products should not be used more than once or twice a week and that you follow the direction for each product.³

#2 Heartburn in Pregnancy

Magnesium-containing antacids are recommended in pregnant and breastfeeding females to relieve heartburn and acid reflux. Magnesium-containing antacids are not limited to use in pregnant and breastfeeding females, but are the drug of choice in this population because they are poorly absorbed in the body and breast milk, making it a safer option for infants.^3,4

#3 Migraine Prevention

Numerous research and evidence show that using magnesium may be an inexpensive, effective and safe option in the prevention of migraine. 355 mg elemental magnesium per day is the recommended dose in pregnancy, while 300 mg elemental magnesium twice a day is recommended in the prevention of migraine for the rest of the population. A downside to its use is that it may take anywhere from four to eight weeks to see any benefits. As a result, it’s recommended to try magnesium supplementation for at least two months before considering an alternative treatment if no response.^2,3,4

#4 Others

In addition to aforementioned benefits, emerging studies are showing that magnesium has vasodilation, bronchodilation, and anti-inflammatory properties that help:^1,2,5

• Reduce blood pressure in those with high blood pressure (greater 140/90mmHg)
• Decrease insulin resistance
• Delay the onset of diabetes
• Reduce the severity of asthma
• Reduce the risk of other heart diseases

However, the evidence isn’t strong enough to recommend magnesium supplementation as the sole method of disease management compared to current conventional options.

The Bottom Line

Although magnesium supplementation may seem like an appealing option, it’s essential that you talk to your healthcare provider before giving it a try. This is especially important if you have any heart or kidney-related conditions, acute stomach pain, and nausea and/or vomiting. Also, if you are currently taking other medications, it would be worth consulting them to ensure that there are no interactions between magnesium and your medications.

We hope you took away something valuable from this piece. If you have any questions or concerns regarding this article or others, feel free to reach out to us on Instagram, Facebook, or at ask@orbishealth.ca with your feedback. We’d love to hear from you.

RESOURCES

1. Abraham V, Schellack N. The benefits of magnesium. Professional Nursing Today [serial on the Internet]. (2016, Sep), [cited April 21, 2018]; 20(3): 17-19. Available from: CINAHL Plus with Full Text.
2. Beckstrand R, Pickens J. Beneficial Effects of Magnesium Supplementation. Journal Of Evidence-Based Complementary & Alternative Medicine [serial on the Internet]. (2011, Oct), [cited April 21, 2018]; 16(3): 181-189. Available from: Alt HealthWatch.
3. RxTx
4. RxFiles
5. Xuexian F, Kai W, Dan H, Xuyan H, Jiayu W, Fudi W, et al. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response metaanalysis of prospective cohort studies. BMC Medicine [serial on the Internet]. (2016, Dec 8), [cited April 21, 2018]; 141-13. Available from: Academic Search Complete.