How to use Magnesium GuideUpdated 5 hours ago
Magnesium supports the following areas of health: †
| • Heart1 | • DNA stability and longevity11,12 |
| • Energy2,3 | • Thyroid13,14 |
| • Muscles2 | • Parathyroid15 |
| • Brain, nerves, and cognition4,5,6 | • Sleep quality16 |
| • Blood pressure7 | • Mental health17,18 |
| • Immune system8 | • Hormone receptor binding34 |
| • Blood glucose9 | • Protein synthesis34 |
| • Bones10 | • Uterus and ovaries, including PMS |
| • Menopausal symptoms19 |
Why does magnesium support these areas of health?†
• Magnesium actively transports calcium and potassium across cell membranes, which is essential for a healthy heart, brain, muscles, and nerves.2
• It’s necessary for the structural function of proteins, bones, DNA, and mitochondria.21, 3
• It supports the healthy binding of vitamin D to vitamin D receptors and supports vitamin D absorption, transport, and activation.22 This is essential for healthy immune function, blood glucose, and nearly every biochemical reaction in your body as every cell has a need for vitamin D.
• It’s the cofactor for over 600 enzymes supporting nearly 80% of all known metabolic functions.20 These 600 plus enzymes in your body need magnesium to function and their function is essential.
• The binding of magnesium to ATP activates ATP (Mg-ATP).34 When magnesium binds to ATP, the ATP releases its stored energy. ATP is your sole source of energy, essential to keep your body functioning.
• About 3,571 human proteins bind to magnesium.34 Imagine if over 3,571 employees failed to show up to work? That’s what happens if you’re magnesium deficient.
• Magnesium supplementation supports resistance to vitamin D treatment.23
What are the benefits of magnesium?†
• Helps maintain healthy blood pressure.38
• Helps maintain healthy bone strength and mineral density.38
• Helps support a healthy heart rhythm.37
• Supports healthy blood flow in people with migraines.37
• Aids in healthy muscle relaxation and supports healthy muscle flexibility.37
• Supports healthy insulin levels and insulin sensitivity.38
• Supports healthy onset and duration of sleep.37
• Supports a healthy mood.37
• Since it supports healthy insulin levels, it also supports healthy weight.37
Which commonly known genes use Magnesium as a cofactor?
Foods that contain magnesium:24
• Spinach - 157 mg, 37% DV per cup cooked
• Squash seeds - 156 mg, 37% DV per 1 oz
• Pumpkin seeds - 156 mg, 37% DV per 1 oz
• Tuna - 109 mg, 26% DV per 6 oz fillet
• Almonds - 77 mg, 18% DV per 1 oz
• Dark chocolate - 65 mg, 15% DV per 1 oz
• Avocados - 58 mg, 14% DV per avocado
What increases the loss of magnesium?2
| • Diuretics | • Mental stress (high cortisol)36 |
| • Antacids (omeprazole, proton pump inhibitors) | • Low protein diet |
| • Alcohol | • Foods containing phytates and oxalates (rice, nuts) |
| • Low stomach acid | • Caffeine |
| • Inflammatory bowel disease (celiac, Crohn’s, ulcerative colitis) | • Antidepressants |
| • H. pylori | • Insulin and insulin mimetics |
| • Age | • Antibiotics |
| • Postmenopause | • Antimicrobials |
| • The content of magnesium in fruits and vegetables has dropped by 90% in the last decade26 | • Chemotherapy |
| • Cooking vegetables increases loss by 80% | • Digoxin |
| • Bleaching grains increases loss by 80% | • Beta-adrenergic agonist |
| • Soft drinks | • Immunosuppressants |
How much magnesium is stored in the body, and where is it located?
• 25 grams of magnesium is in reserve in an average 150-pound person. That’s 25,000 mg!
• 53% stored in bone
• 27% stored in muscle
• 19% stored in soft tissues
• 1% in the serum
• Highly concentrated in mitochondria inside your cells35
How long does magnesium last in your body?
• The biological half-life of magnesium is 42 days.34 This is how long it takes for 50% of your magnesium to leave the body.
• If not replacing magnesium with food or supplements, one would be likely deficient in magnesium within 80 days (or 2.5 months).
Magnesium deficiency really hurts bones.27
• In an attempt to restore healthy magnesium levels, magnesium will come out of bone and into the blood.
• Magnesium deficiency increases the risk of osteopenia which progresses to osteoporosis.
• Magnesium comes from the mother's bones during pregnancy and breastfeeding.