Magnesium is a mineral that's crucial for the body's functions.
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What does magnesium do for the body?
Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady. It also controls your blood sugar levels and makes protein and DNA.
Magnesium deficiency
When you don't get enough magnesium over time, you can end up with a deficiency. You may not feel it right away because your body tries to hold on to what little magnesium it has in your pee. Some illnesses and medicines can also mess with how your body handles magnesium, making deficiency more likely. Signs of a magnesium deficiency include:
If you're really low on magnesium, you might feel numb and tingly, get muscle cramps, have seizures, or changes to your heart rhythm. Some people are more likely to have a magnesium deficiency. They include:
Getting enough magnesium may enhance the effectiveness of conventional treatment for the following conditions:
Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in adults and children, 6 to 18 years of age. But there is no evidence that taking oral magnesium helps control asthma symptoms. Low levels of magnesium may increase the risk of developing asthma. A population-based clinical study of more than 2,500 children, 11 to 19 years of age, found that low dietary magnesium intake may be associated with the risk of asthma. The same was found in a group of more than 2,600 adults, 18 to 70 years of age.
Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. One study found that magnesium was as effective as tricyclic antidepressants in treating depression among people with diabetes.
People who have type 2 diabetes often have low blood levels of magnesium. A large clinical study of more than 2,000 people found that getting more magnesium in the diet may help protect against type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.
A preliminary clinical study of 24 people with fibromyalgia found that a proprietary tablet containing both malic acid and magnesium improved pain and tenderness associated with fibromyalgia when taken for at least 2 months. Other studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia. More studies are needed. Other studies suggest that magnesium supplementation helped improve muscle strength in children with cystic fibrosis.
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One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.
Magnesium is essential to heart health. Studies suggest a possible association between a modestly lower risk of coronary heart disease (CHD) in men and increased magnesium intake. In one study of women, higher dietary intake of magnesium was associated with a lower risk of sudden cardiac death. Magnesium helps maintain a normal heart rhythm and doctors sometimes administer it intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia. For this reason, doctors may decide that magnesium should be a part of the treatment of CHF. One well-designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates in people with CHF when compared to placebo. Magnesium and calcium work together at very precise ratios to ensure your heart functions properly. Talk to your doctor before taking magnesium supplements if you have a history of cardiac issues.
Results of studies using magnesium to treat heart attack survivors have been mixed. Some studies reported lower death rates, as well as fewer arrhythmias and improved blood pressure when magnesium is used as part of the treatment following a heart attack. But one study found that magnesium slightly increased the risks of sudden death, the chance of another heart attack, or the need for bypass surgery in the year after a heart attack. If you have had a heart attack, your doctor will decide if magnesium supplementation is right for you.
Eating low-fat dairy products and lots of fruits and vegetables on a regular basis is associated with lower blood pressure. All of these foods are rich in magnesium, as well as calcium and potassium. A large clinical study of more than 8,500 women found that a higher intake of dietary magnesium may reduce the risk of high blood pressure in women. A few studies also suggest that magnesium supplements may help lower blood pressure, although not all studies agree.
A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, research suggests that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.
Some experts recommend combining magnesium with vitamin B2 (riboflavin) and the herb feverfew when you have a headache.
However, some studies suggest that magnesium sulfate may be less effective than prescription medications for preventing migraines in those who have 3 or more headaches per month. The only exception to this may be women who get migraine headaches around the time of their period.
Not getting enough calcium, vitamin D, magnesium, and other micronutrients may play a role in the development of osteoporosis. To prevent osteoporosis, it is important to:
Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, which is then called eclampsia. Magnesium, given in the hospital by IV, is the treatment of choice to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia. Some physicians also use magnesium sulfate to manage pre-term labor.
Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly:
One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.
A study including only 10 people found that magnesium improved insomnia related to RLS, a disorder characterized by uncomfortable sensations in the legs, which are worse during periods of inactivity, rest, or while sitting or lying down.
Preliminary studies suggest that higher intakes of dietary magnesium are associated with a lower risk of colorectal tumors. While this is a new area of research, scientists say consuming magnesium-rich foods may be another avenue to explore in the search for cancer prevention strategies.
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