InsightPharmacist
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Magnesium:
The Little Mineral That Could!
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I know we all have heard of Magnesium, yet that does not mean we all know what an important mineral it is for the human body. It may shock my readers to know magnesium is involved in hundreds of biochemical reactions every day, every minute in our body. Magnesium is involved in processes that control muscle movement, nerve communication, blood pressure, blood sugar control and mental health. Magnesium is key in so many functions it is vital to our overall health.
Now, how do we get the amount of magnesium we need daily?
Here is just a partial list of foods that are high in Magnesium.
Diet:
Dark Chocolate, Spinach, Black Beans, Yogurt, Cashews, Banana, Avocado, Edamame, Dried Figs, Sunflower Seeds, Almonds, Lentils, Quinoa, Brown Rice, Chia Seeds, Swiss Chard, Raisins, Buckwheat, Chickpeas, Barley, Artichoke, Pumpkin Seeds, Kiwi, Oats, Kidney Beans, Blackberries, Flaxseeds, Green Peas, Peanut Butter, Tofu, and Baked Potato!
You can find a complete list at the USDA National Agricultural Library https://www.nal.usda.gov/sites/default/files/page-files/magnesium.pdf
Common Magnesium Supplements:
Magnesium chloride: magnesium combined with chlorine
a. Easily absorbed
b. Multipurpose supplement
c. Insulin resistance (blood sugar control)
d. mood/sleep- absorbed through skin found in lotions and bath salts
Magnesium citrate: magnesium combined with citric acid
a. Easily absorbed- most common formulation
b. Laxative
Magnesium oxide: magnesium combined with oxygen
a. Poorly absorbed
b. Used for short term constipation and heartburn
c. Possibly for migraine treatment though more research needed
d. Cardiologist recommend this formulation for the treatment of blood pressure
Magnesium is vital in the relaxation of blood vessels which decrease blood
pressure and the electrical activity that keeps the heart beating at steady pace.
Magnesium glycinate: magnesium combined with the amino acid glycine
a. Easily absorbed
b. Gentle on stomach
c. May have calming properties that assist in mental health
Anxiety
Depression
Stress
Insomnia
d. Treat some infl ammatory conditions
Heart disease
Diabetes
Magnesium malate: magnesium combined with malic acid
a. Well absorbed
b. Mild on gastrointestinal symptoms (decrease laxative effects)
c. May have positive effect on muscle pain and fatigue
Magnesium taurate: magnesium combined with amino acid taurine
a. Food supplement
b. Cardiovascular health
c. Blood sugar regulation
Magnesium sulfate: magnesium combined with sulfur and oxygen
a. Known as Epsom salt
b. Used mainly in bath water to soothe muscles and relieve stress
I know I have thrown a lot of names here and combinations of different salt forms. No, not that kind of salt (table salt) but the chemical word for when a solid is formed by combining another substance. Such as magnesium with citric acid etc.
It is this specific combination that determines what effect the magnesium has in the body and how easily absorbed.
Here are some Magnesium recommendations that I support:
How much do I need?:
The amount of magnesium a healthy person needs is 250mg to 500mg. It is important to note that this includes all sources:
a. Diet
b. Multivitamins
c. Stress remedies
Population Groups at risk:
1. Gastrointestinal diseases: chronic diarrhea and fat malabsorption can affect absorption in the small intestines.
a. Chrons
b. celiac
2. Type 2 Diabetes: the increase of urine and kidney output causes loss of magnesium
3. Alcohol dependence: This group can experience poor diet and GI issues including vomiting and diarrhea leading to kidney issues and loss of magnesium in the urine.
4. Older Adults: This population may experience decrease of gut absorption and increase in renal excretion. Overall this group has a higher risk of low magnesium due to disease and medication therapy.
Interactions with Medications:
1. Biophosphates:
a. Fosomax (alendronate) to treat osteoporosis
Space dosage by 2 hours
2. Antibiotics: forms an insoluble complex that decreases absorption
a. Tetracycline
b. doxycycline
c. cipro
d. levaquin
When taking these antibiotics take the magnesium dose 2 hours prior OR 4 to 6 hours after.
3. Diuretics: chronic treatment may lead to loss of magnesium in the urine.
a. Lasix (furosemide)
b. Hydrochlorothiazide (hctz)
c. Bumex (bumetanide)
4. Proton pump inhibitors (PPI)
a. Nexium (esomeprozole)
b. Prevacid (lansoprozole)
Research has shown if these medications are taken for prolonged periods, greater than a year, may lead to the loss of magnesium due to decreased absorption. Magnesium supplements only affect about 25% of cases. It is recommended patients either request a serum magnesium test or discontinue these PPI.
Final Thoughts:
I appreciate you taking your time to read my little blog on Magnesium. Please, if you have any questions or need further follow up, send me an email. Look for future topics or send me your ideas. Please remember when in doubt Ask a Pharmacist.
Legal Stuff: Some information for this article came from the National Institute of Health, and the Mayo Clinic. Images for this article came from Pexels and Adobe Stock.