By Christine Cheng, R.Ph., and Fred Cheng, R.Ph.
Besides calcium, magnesium is probably the most well-known mineral in the body. It is the most plentiful cation in the body and is involved in more than 300 biochemical reactions in the body including those involved in protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. About half of the magnesium in the body is stored in the skeleton, whether it be on the surface of the bone or embedded as a constituent of bone crystals.
Blood levels of magnesium are tightly controlled by the kidneys. Because of this, it is uncommon for otherwise healthy people to have symptomatic magnesium deficiency. However, there are certain populations who may be more at risk. Those with gastrointestinal disease such as Crohn’s disease or coeliac disease may have an impaired ability to absorb magnesium. Type 2 diabetics and those with insulin resistance may have increased magnesium excretion due to the increased urine output. Older people may have lower magnesium levels due to a combination of lower dietary intakes, increased magnesium excretion and decreased absorption from the gut. In addition, the elderly are more likely to be taking medications that could affect magnesium levels. These medications include diuretics (e.g., furosemide, hydrochlorothiazide) and proton pump inhibitors (esomeprazole [Nexium ®]. Other medications that could decrease magnesium levels include nicotine, corticosteroids, and birth control pills.
Fatigue, muscle weakness that progresses to involuntary contractions or cramping, numbness or tingling, even seizures and abnormal heart rhythms are all possible signs of magnesium deficiency. If you experience symptoms like these, make sure to discuss them with your doctor. Eating foods rich in magnesium is the first step in resolving these issues if low magnesium is a suspected cause. Foods that are high in fibre are often also good sources of magnesium. Legumes, whole grains, leafy green vegetables, broccoli, seeds and nuts are all rich in magnesium.
Although it is typically well-absorbed from the diet, absorption does vary from supplements. When magnesium is not well-absorbed, it draws water into the gut and affects gut motility, which can result in diarrhea. This is more common with magnesium oxide, gluconate, chloride, and carbonate. To improve the systemic absorption of this mineral, look for a supplement that contains MAGNESIUM BISGLYCINATE. Lorna Vanderhaeghe’s MAGSMART Powder provides magnesium bisglycinate as well as other minerals, vitamins, and amino acids so support the heart and nervous system function, relieve muscle cramps, and help lower blood pressure. Purica®’s EFFERVESCENT MAGNESIUM GLYCINE delivers magnesium in a fizzy, raspberry-flavoured drink powder. Being a compounding pharmacy, we compound our own MAGNESIUM BISGLYCINATE CAPSULES, which delivers a pure magnesium bisglycinate product without any added fillers.
Supplementing with magnesium can have some benefit in those with high blood pressure. Via its role in glucose metabolism, magnesium can lower the risk of Type 2 diabetes. It can also help improve blood glucose control. On its own, magnesium is important in bone formation, but it also affects parathyroid hormone and vitamin D levels, both of which help regulate the synthesis and remodeling of bone. Magnesium may also play a role in migraine prophylaxis.
A healthy body can tolerate very high levels of magnesium because the kidneys will excrete excess magnesium. However, very high doses of magnesium can cause more than just diarrhea. Thus, it is important to discuss magnesium supplementation with your healthcare provider especially if you have impaired kidney function.
Christine and Fred Cheng are a passionate, charismatic sister-brother pharmacist team at their unique, family-owned and operated Pharmasave in Cloverdale, B.C. They specialize in natural remedies and compounding for both human and veterinarian use. Everything mentioned in their article is available InStore.
