What is magnesium needed for and why is it the “vitamin of youth and health”: a complete guide for women, men and children

Magnesium deficiency?

Magnesium is among the top most popular dietary supplements. There are at least three reasons for this.

• This metal really plays a very important role in the life of the body. It is needed by mitochondria to produce energy. Neurons - for transmitting electrical impulses. Cell ribosomes - for protein synthesis. With its help, damaged DNA molecules are restored, muscles contract and cholesterol is removed. Magnesium is involved in 500+ intracellular biochemical reactions and activates 300+ enzymes. And at the same time it is not produced inside the body. This means that we depend on its supply from the outside.
• According to frequently cited information, about 30% of Russians receive less than 70% of their daily dose of magnesium. But don't panic! We have found the original epidemiological study and hasten to reassure: it is not about all Russians, but only about 2,000 patients from several clinics.
• Anyone can suspect magnesium deficiency, even if a standard plasma or serum test shows that everything is normal. The catch is that 99% of magnesium is found inside cells (about 60% in bone tissue, the rest in muscles, brain, kidneys and liver), from where it is released into the blood when necessary to maintain optimal concentrations. So a normal level of magnesium in the blood does not exclude its deficiency at the cellular level. Therefore, popular health publications often advise focusing on external signs of deficiency. And there are so many of them (from apathy and high blood pressure to irritability and caries) that making a “diagnosis” is as easy as shelling pears.

The true diagnosis of magnesium deficiency is a battery of tests, including ECG, myography, bone density testing, saliva, urine, nails and hair analysis. Therefore, even if your legs often cramp, goosebumps appear, or your eyelid twitches (these are the most characteristic signs of magnesium deficiency), only a specialist can determine the real cause.

Causes of magnesium deficiency in women

An analysis of the reasons leading to its deficiency will help to understand why women should drink magnesium. It is divided into primary and secondary type deficiencies. The first includes hereditary and congenital pathologies that arise at the gene level. Factors that affect the vital functions of the body lead to a secondary deficiency of a beneficial microelement.

The following reasons cause magnesium deficiency in women:

• the formation of pathologies affecting the digestive system;
• presence of chronic diseases;
• the need to take medications that affect the absorption of magnesium;
• insufficient intake of beneficial microelements from food.

It is noted that a lack of magnesium in women after 40 is often provoked by a violation of the biochemical processes associated with its absorption. Among them are a decrease in renal absorption and a deterioration in the absorption of substances through the walls of the stomach ().

Deficiency also occurs during a period when there is an increase in the body's need for this microelement, for example, high physical and emotional stress, pregnancy, breastfeeding, abuse of alcohol and tobacco products.

Magnesium as a medicine

The logic of using magnesium in medicine is based on two principles.

1. If you have a deficiency, it must be replenished to eliminate the risk of complications.
2. Since magnesium is necessary to perform certain functions, it means that if they are impaired, it can be useful, even if there is no obvious or severe deficiency.

There are no questions about the first principle. A number of studies show that taking magnesium in case of deficiency actually reduces the risk of complications, such as heart attack - sometimes by more than a third (,). The second principle is more difficult.

If we assume that magnesium is involved in biochemical processes that affect dozens of vital functions, it can be prescribed for almost any disease - like vitamins. Therefore, magnesium supplements are often taken “just in case” for conditions as diverse as osteoporosis, chronic fatigue syndrome, and even mental disorders, including depression. But at the same time, patients, especially those suffering from serious diseases, are never treated with magnesium alone. This means that without a placebo-controlled study it is impossible to understand what exactly produced the therapeutic effect. And there are too few such studies to draw clear conclusions. In this situation, the most reliable criterion is the practical experience of medical specialists. To get first-hand information on the most proven uses of magnesium, we turned to several experts.

Cardiovascular diseases

As an electrolyte (conductor of electrical signals), magnesium plays an important role in the functioning of the cardiovascular system. For example, if there are fewer magnesium ions in the heart cells, the electrolyte balance is disrupted. This is often observed with arrhythmia and acute coronary insufficiency. Therefore, magnesium sulfate injections are actually used in intensive care when cardiac arrhythmias are life-threatening.

It is believed that magnesium generally has a beneficial effect on blood pressure. A meta-analysis of 11 placebo-controlled studies found that taking magnesium supplements did reduce blood pressure in people with chronic diseases, although only slightly: systolic by an average of 4 mm and distolic by 2 mm. Previously, magnesium injections were also given during hypertensive crises (a sharp increase in blood pressure), says cardiologist Anton Rodionov. But in fact, there is no point in using them for hypertension, because a “rebound” follows a decrease in pressure. Experiments on the use of magnesium injections in the treatment of acute heart attack also yielded conflicting results. One study found a 16% reduction in mortality. And the other two did not confirm this effect (,).

But with additives everything is more or less clear. “Dietary supplements with magnesium, in principle, cannot serve as medicines for cardiovascular pathologies,” says cardiologist and cardiovascular surgeon Alexey Utin. Anton Rodionov shares the same opinion: “Popular and widely sold drugs containing magnesium (panangin, asparkam) have neither an evidence base nor clinical meaning.”

Headache and migraine

One of the signs of magnesium deficiency is headaches and migraines. But does taking it help relieve headaches? “If everything were so simple, we would have defeated migraine a long time ago,” says Daria Korobkova, a neurologist at the University Headache Clinic. “Migraine is associated with the malfunction of pain neurons, its course depends on a colossal number of factors, and magnesium is only one brick in this multicomponent scheme.” There are several small placebo-controlled studies showing the effectiveness of magnesium in migraine prevention. Therefore, the American Migraine Foundation recommends taking 400–500 mg of magnesium oxide per day for this purpose. According to Daria Korobkova, she also often recommends magnesium preparations as an additional remedy to her patients suffering from episodic and menstrual migraines (it was precisely these subjects who participated in clinical studies of magnesium). In her experience, in such cases magnesium “works well,” but she cannot call its effectiveness high.

Diabetes

Not all people with type 2 diabetes suffer from magnesium deficiency, and magnesium deficiency does not always lead to diabetes. However, there is clearly a connection between these two conditions. Magnesium is involved in the processing of glucose, and its deficiency reduces the sensitivity of cellular receptors to insulin. Because of this, cells lose the ability to absorb sugar from the blood in the required volume. In addition, with type 2 diabetes, kidney function is often impaired, so too much magnesium is excreted from the body along with fluid. This is a theory. What about practice?

Attempts to use magnesium in the treatment of diabetes have yielded conflicting results, says endocrinologist Denis Lebedev. Although the subjects' blood sugar levels decreased after taking the drugs, a test for glycated hemoglobin (a key indicator for diabetes control) did not reveal statistically significant changes. The authors of the meta-analysis came to the same conclusion, summarizing all studies on this topic over the past six years, included in the largest scientific databases. Taking microelements and vitamins is justified in old age and with dietary restrictions, says Denis Lebedev. But not all diabetic patients need magnesium supplements. They are not prescribed on a regular basis.

Muscle spasms

Taking magnesium is the first thought that arises when your leg muscles cramp at night. And in cases where seizures are caused by excessive physical activity, and not by neurological diseases and age-related problems, this really has an effect - this is the conclusion made by the authors of the authoritative Cochrane review. Another thing is that, according to a special controlled study, this is more of a placebo effect. If you've ever suffered from calf muscle cramps and found relief from taking a magnesium supplement, you may find this hard to believe. But chiropractor and muscle pain expert Paul Ingram reminds us that we have no reason to expect that increasing blood magnesium levels will benefit muscles. Because we simply “don’t know how it works.”

Sleep disorders

Low magnesium levels are correlated with insomnia. This is the only concrete argument in favor of taking magnesium for sleep disorders. Because the biology of the interaction of magnesium with the sleep mechanism has been little studied. And studies of practical application give conflicting results. The authors of one major review even suggest that magnesium supplements are prescribed simply because they are much cheaper than sleeping pills. But there are exceptions. In one small placebo-controlled study, subjects' sleep quality improved by as much as 75 to 85% over 4 to 6 weeks. At least in their own opinion.

Alexey Moskalev, head of the laboratory of genetics of life expectancy and aging, also believes that magnesium in the form of citrate, malate or taurate has a calming effect before bedtime. Neuroscientist and science podcast author Andrew Huberman agrees. True, he himself prefers magnesium L-threonate, which more effectively overcomes the blood-brain barrier, that is, it more actively penetrates from blood plasma into brain tissue. “200–400 mg approximately 30 minutes before bedtime has a powerful hypnotic effect,” says the scientist. But at the same time he emphasizes that people with cardiovascular diseases should consult a doctor before such experiments.

Indications for prescribing magnesium supplements

Data from clinical studies conducted vary depending on the region in which they were conducted. According to some data, every third person suffers from hypomagnesemia, according to other data – every second person. One thing is clear - the lack of a useful substance negatively affects the health of a huge number of people, and every year there are more and more of them. The reason for this is modern living conditions.

The main natural source of the microelement is food of plant origin, and with a balanced diet, a lack of Mg should not be observed. But now product manufacturers are not chasing the quality of the goods supplied, but the quantity. It has been repeatedly proven that modern food contains 70% less vitamins and minerals than 30-40 years ago.

In addition, the absorption of nutrients is influenced by stress, an active lifestyle, excessive physical activity, and overwork. In these cases, the need for magnesium, as a vital element, increases by 1.5 times. Its lack affects general health and performance. The consequences of hypomagnesemia can be both ordinary nervous disorders and cancer.

Certain diseases or exposure to external factors are the reason for additional intake of vitamin and mineral complexes.

The following factors may be indications for prescribing medications containing magnesium:

• postoperative period;
• diabetes;
• diseases of the gastrointestinal tract;
• taking certain medications;
• use of hormonal contraceptives;
• excessive sweating;
• alcohol addiction;
• regular or chronic stress.

Other factors may also be reasons for taking magnesium supplements.

1. Hypomagnesemia detected using a biochemical blood test.
2. Severe symptoms of hypomagnesemia are increased nervousness, fatigue, sleep disturbances, interruptions in the functioning of the digestive system, weakness, memory impairment, decreased concentration, muscle cramps, surges in blood pressure, meteosensitivity, tachycardia.
3. Diseases of the cardiovascular system (heart attacks, arrhythmia).
4. Arterial hypertension.
5. Pregnancy and breastfeeding period.
6. Regular constipation.
7. Removal of bile, waste, toxins, cholesterol.
8. Heavy metal poisoning.

As we can see, additional consumption of the mineral can be prescribed for a wide variety of reasons. This once again proves that this element is involved in almost all processes occurring in organisms. The attending physician decides which magnesium is best to take depending on the specific case.

Nutritional supplements

Magnesium supplements come in the form of tablets, powder, solutions, capsules, and even chewing gum. But in this case, it is not the form that is important, but the content.

Dosage.

The recommended daily dose of magnesium is 300 mg for women and 400 mg for men. But there is an important nuance: the more magnesium enters the body at a time, the worse it is absorbed in the intestines. Therefore, it is better to take it several times a day in small portions.

Compound.

Which supplement to choose is also not just a matter of convenience. Due to the high chemical activity of magnesium, there is no point in taking it in its pure form. (Except for the laxative effect: it absorbs water, diluting the contents of the intestines.) Therefore, it is commercially available in the form of compounds with other substances, mainly organic acids. According to the principle of action, these compounds do not differ from each other. The active ingredient in them is the same. Their job is simply to deliver magnesium to the small intestine, where it is absorbed into the blood. And everyone copes with this task. But how much magnesium gets from the intestines into the blood depends on the size and chemical properties of the molecules with which it is combined. And the additives differ in this parameter. Here is a rating of dietary supplements based on the degree of magnesium absorption.

Magnesium gluconate ⭐️⭐️⭐️

Used in medicine for magnesium deficiency. In online stores it is sold under the names Mag-G, Magonate, Magonate Natal, Magtrate. May cause nausea and diarrhea.

Magnesium Orotate ⭐️⭐️⭐️

Magnesium salt of orotic acid. Magnesium content is just over 3%.

Magnesium malate ⭐️⭐️

Magnesium salt of malic acid. Magnesium content is about 7%.

Magnesium Citrate ⭐️⭐️

The most popular form is magnesium with citric acid. Magnesium content - 5%.

Magnesium L-threonate ⭐️⭐️

Magnesium salt of threonic acid. The patented formula is Magtein, specially designed to facilitate the penetration of magnesium from the blood into the brain tissue. Magnesium content is about 3%.

Magnesium Taurat ⭐️⭐️

Compound with taurine molecule. Magnesium content is less than 4%.

Magnesium oxide ⭐️

Binding of magnesium and oxygen. The low level of bioavailability is compensated by the highest concentration of magnesium among dietary supplements - 50%. More often than other supplements, it causes side effects - nausea, stomach cramps and diarrhea.

The absorption of magnesium into the blood from the small intestine can be interfered with by iron, zinc and phosphorus, as well as oxalic acid, which is abundant in spinach and cabbage. Magnesium also has a difficult relationship with calcium, which is also absorbed in the small intestine and there competes with it for its place in the sun. But vitamin D, on the contrary, is friendly with magnesium and enhances its absorption.

Daily value of magnesium

The daily dose of magnesium is different for each person. The required amount of the substance varies depending on age, lifestyle, nutrition and other factors. On average, an adult needs 300-400 mg of microelement per day.

Daily value for children:

• up to 1 year – 50 mg;
• from 1 year to 3 years – 92-120 mg;
• from 4 to 8 years – 142-230 mg;
• from 9 to 12 years – 255-410 mg.

The second indicator of the norm indicates the upper limit, exceeding which can have dangerous consequences for the body. But it is also worth remembering that children during a period of intensive growth need an increased amount of the element, which is necessary for the formation and strengthening of muscles and bones.

Daily value for women:

• from 14 to 18 years – 350-650 mg;
• from 19 to 30 years – 320-620 mg;
• from 30 years – 330-600 mg.

As can be seen from the indicators, girls during growth and puberty also need more minerals.

Daily value for men:

• from 14 to 20 years – 400-700 mg;
• from 20 to 30 years – 380-680 mg;
• from 30 to 50 years – 450-750 mg;
• from 50 years – 450-750 mg.

Due to the fact that men have a faster metabolism, they need to receive more micronutrients during the day.

Women during pregnancy and lactation need an increase in the daily dose of Mg, because during this period they provide vitamins and vital elements not only to themselves, but also to their child. Thus, pregnant women need to receive from 420 to 700 mg of the substance throughout the day. Depending on the age of the expectant mother, this figure may change slightly. Young girls under 30 years of age need 30-40 mg less Mg per day than women over 40 years of age.

Girls and women need to receive approximately the same amount of the substance during breastfeeding. As in the previous case, the indicator will vary slightly depending on the age of the nursing mother. On average, a woman during lactation needs from 420 to 650 mg Mg.

Mg is very important for a pregnant woman. If a gynecologist detects a lack of it, then you should not neglect his recommendations to increase the level of the useful substance in the body.

Scientists have proven that the trace element helps in the transfer of genetic material from mother to child. It is also involved in the formation of the DNA molecule. Therefore, a doctor can prescribe a woman to take the mineral even before conception.

After conception, the action of Mg is aimed at ensuring the normal functioning of the placenta, through which it transfers the necessary elements from the mother’s body throughout the entire period of gestation. During this period, the placenta and uterus contain the greatest amount of Mg compared to other organs.

Hypomagnesemia for pregnant women is several times more dangerous, since not only the health of the expectant mother is at risk, but also the life of her unborn child. In the early stages of pregnancy, pathology is dangerous due to improper formation of the musculoskeletal system and heart. Lack of Mg can cause miscarriage.

In later stages, more than 30 weeks, deficiency of the element can cause gestosis.

Preeclampsia is a pathology that occurs in late pregnancy and is manifested by symptoms such as increased blood pressure, edema, cramps, and loss of protein during urination.

In addition, with hypomagnesemia, the body tries in every possible way to compensate for the lack of substance. It begins to take it from the organs where Mg is concentrated in the greatest quantity. As a result, a woman’s bones and teeth become fragile and vulnerable. Quite often, expectant mothers and nursing women experience teeth crumbling, hair falling out, and nails breaking.

Also, Mg deficiency can cause complications during labor, as it negatively affects the muscles. They become less elastic and contract poorly, so the risk of injury during childbirth increases for both the woman and the baby.

During the process of bearing a child, the substance plays a significant role in the body of the expectant mother. It takes part in the formation of the placenta and is indispensable for the structure of protein structures in the baby’s body and the creation of its nervous system. Mg increases the woman’s resistance to stress and takes part in the regulation of uterine tone.

The consequences of hypomagnesemia can be premature maturation of the placenta, gestational diabetes mellitus, disturbances during childbirth, the threat of miscarriage and premature birth.

Transdermal magnesium

Despite all the efforts of manufacturers, the bioavailability of magnesium from dietary supplements remains quite low. Hence the idea of ​​delivering it to the body in other ways. For example, through the skin.

Creams and sprays

And also gels, soaps, oils and lotions, mainly with magnesium chloride (it has the second highest concentration of magnesium after oxide - 30%). American naturopath Norman Shealy was the first to speak about their effectiveness. In 2005, he published a comparison table that showed that by rubbing magnesium cream into the skin, you can correct the deficiency much faster than using nutritional supplements (in a month and a half, rather than in six months). It is this research that is usually meant when it is repeated like a mantra that magnesium is absorbed better through the skin. The problem is that there is no study - only a short abstract with conclusions is available. But several screening tests with animals and people did not confirm them. Apparently, the author rubbed in not only magnesium. So a large review of current research on this topic does not recommend transdermal use.

Magnesium baths

This practice dates back to the 18th century, when a resort with unusual mineral water opened in the English town of Epsom - a natural solution of Epsom salts (magnesium sulfate). Now this mixture is credited with various healing properties: it helps to relax and lose weight, relieves pain, and among the most toxic, it “removes toxins.” But initially it was believed that it simply had a laxative effect, which is closer to the truth: taking capsules or tablets with magnesium sulfate sometimes causes diarrhea.

The only study on the effects of magnesium baths was conducted in England, involving 19 students at the University of Birmingham. They lay in a solution of magnesium sulfate (1 g/100 ml) for 12 minutes a day at temperatures up to 55 degrees. At the end of the study, the majority of subjects had increased magnesium concentrations in their blood, although only slightly. This did not affect their health in any way. But questions remain.

Magnesium molecules are small enough to penetrate the skin barrier. Magnesium ions labeled with fluorescent markers actually penetrate into the top layer of the skin, using the openings of the hair follicles as a loophole. But for the cellular absorption of magnesium, special transport channels are needed, and they are not present in the skin. How could magnesium get into the blood of students? There are several assumptions. The first is boring, but the most plausible: through the lungs with steam. The second is much more fun: thanks to the absorption of magnesium ions by the mucous membrane of the anus. In the same way, the body could absorb alcohol from a hot bath. But, as Paul Ingram rightly notes, if you really want to take magnesium (or alcohol), then it’s more pleasant and easier to do it by mouth.

Excess magnesium, symptoms, causes

Less common, but no less dangerous, is hypermagnesemia. Despite all the positive properties of the element, its excess has serious health consequences.

Hypermagnesemia is an excess of Mg in the human body.

Pathology appears as a result of excessive consumption of vitamins and medications enriched with Mg. It can also occur under the influence of certain medications, such as laxatives or antacids.

Renal failure can also cause hypermagnesemia.

The pathology is manifested by dysfunction of the digestive and nervous systems and combines a number of symptoms:

• muscle weakness, sometimes reaching paralysis;
• drowsiness, lethargy, weakness;
• a sharp decrease in blood pressure;
• nausea, vomiting, diarrhea, loss of appetite.

Experts call coma and cardiac arrest the most severe consequences of the disease.

Stay normal with Magnium! Find out more →

Supplements or food?

All the experts we interviewed were unanimous on this issue. Why take magnesium supplements at all if you are not deficient when there are so many delicious foods around that are rich in this micronutrient? Here are some examples.

• Dark Chocolate: Approximately 64 mg of magnesium per slice (16% DV).
• Avocado: One medium-sized fruit contains 58 mg of magnesium (15% of the daily requirement).
• Cashews: A 28g handful of cashews provides 82mg of magnesium (20% of the daily requirement).
• Brazil nuts: 100 g (approximately 12-15 pieces) cover the daily requirement for magnesium by 100%.
• Beans: A cup of cooked black beans provides 120 mg of magnesium (30% of the daily requirement).
• Banana: one piece contains 37 mg of magnesium (9% of the daily requirement).
• Salmon: Half fillet weighing 178 g contains 53 mg of magnesium (13% daily requirement).

The benefits of normal food do not end with the fact that it is tastier and more nutritious. There are two more important points.

Compatibility.

Dietary supplements with magnesium cannot be taken together with antibiotics (tetracyclines and quinolones), because magnesium forms poorly soluble compounds with them. Real food has no such restrictions.

Side effects.

When taking supplements, an overdose is possible, which is accompanied by unpleasant symptoms such as nausea, abdominal cramps and diarrhea. And this, in turn, can cause dehydration and loss of magnesium. There is no risk of overdosing on nuts, pumpkin seeds and salmon. Also because in this case a “smart” algorithm works. The body itself regulates the level of absorption: it increases from an average 30-40% to a maximum of 80% if there is little magnesium in foods, and reduces to 25% if there is too much.

Symptoms of magnesium deficiency in women

It is recommended to take magnesium supplements for women when the need for the microelement increases or symptoms of its deficiency are observed. A deficiency of a substance can be recognized by a number of signs, including:

• weight gain;
• the appearance of a desire to sleep during the daytime;
• detection of problems falling asleep at night;
• feeling of pain in the muscles, head, stomach;
• development of a depressive or apathetic state;
• decreased attention and memory impairment;
• increased blood pressure;
• heart rhythm disturbance;
• deterioration of hair and nails.

With a lack of magnesium in women, metabolism is disrupted. In some cases, a deficiency may be indicated by emerging bone tissue diseases. A lack of nutrients can also manifest itself as dizziness, nausea, and vomiting.

Methods for obtaining magnesium

As we have already said, you can get magnesium only through food, drink and taking mineral complexes. This is not a substance whose deficiency can be replenished without doing anything, like, for example, vitamin D, for which you just need to be in the sun.

Water with magnesium

The quality of the water that enters our houses and apartments through a centralized water supply is quite questionable. Not only is it chlorinated. It reaches us through old pipes, the surface of which has been covered with rust and plaque for years and is a fertile environment for the growth of dangerous bacteria. Therefore, talking about tap water as a way to replenish micronutrient deficiencies is pointless.

All mineral waters contain magnesium in a certain amount, but its concentration in them is insignificant, so they can only be called auxiliary actions for saturating the body with this element.

But more recently, Russian scientists have developed innovative mineral water, the action of which is aimed specifically at replenishing Mg deficiency. Healthy water "Magnium" contains the mineral in the most digestible form - magnesium citrate. It is quite difficult to place a citrate molecule in water; the substance is most often found in this form in medications. But as a result of long research and clinical trials, the developers of this water managed to transfer magnesium citrate into water, where it does not disintegrate until it enters the human body. After entering the body and assimilation of the substance, the molecule breaks down into water and carbon dioxide.

The functional drink “Magnium” has no contraindications with the exception of hypermagnesemia, that is, excess content of the element in question in the body.

To obtain a daily dosage of Mg, an adult needs to consume 2-3 cans of water per day. For a pregnant woman, the need increases to 4 cans of Magnium. But it is worth remembering that pregnant women are not recommended to drink more than 1.5 liters of water per day, as this can cause edema. Therefore, drinking Magnium water during pregnancy should be combined with eating foods enriched with the mineral.

Children should limit themselves to drinking one can of Magnium water throughout the day. They need to get the rest of the element from food, since in addition to Mg they also contain a lot of other useful substances necessary for the full growth and development of the child.

other methods

We can also get Mg from food products of plant origin. The greatest amount is found in nuts and peanuts, sunflower and pumpkin seeds, red caviar, oatmeal and buckwheat. The list of products is very wide, so even the most picky gourmet will find something to suit his taste.

In addition, modern pharmaceuticals offer a wide selection of vitamin and mineral complexes containing magnesium in all types and various quantities.

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