Magnesium (Mg) is the second most prevalent intracellular cation after potassium and the fourth most abundant cation in the human body after calcium, potassium, and sodium. It plays a vital role in many biological processes, including enzyme activation, where it acts as a cofactor for enzymes, particularly those requiring ATP, ADP, and GTP. Magnesium is also essential for protein synthesis, energy production and storage, DNA and RNA synthesis, and stabilizing mitochondrial membranes. It is critical for maintaining nerve and muscle function, cardiac excitability, neuromuscular conduction, muscle contraction, vasomotor tone, blood pressure regulation, bone integrity, and glucose and insulin metabolism.
Assessing magnesium levels is challenging because most magnesium is stored inside cells or in bones. The most commonly used method is measuring serum magnesium concentration, but this has little correlation with total body magnesium or levels in specific tissues. The RDA for magnesium varies by age, gender, and life stage. For children, it ranges from 80 mg/day for ages 1–3 years to 130 mg/day for ages 4–8 years. For males, it ranges from 240 mg/day for ages 9–13 years to 420 mg/day for adults aged 31–70 years and older. For females, it ranges from 240 mg/day for ages 9–13 years to 320 mg/day for adults aged 31–70 years and older.
Deficient magnesium intake, typically between 50–90% of the RDA, is linked to chronic inflammatory stress and various health conditions. Low magnesium levels contribute to low-grade inflammation associated with obesity and are implicated in chronic diseases such as atherosclerosis, hypertension, osteoporosis, type 2 diabetes mellitus, and certain cancers.
Magnesium supplementation has shown potential benefits in managing several conditions. For migraines, magnesium is a low-cost, side-effect-free complementary treatment that may alleviate symptoms by reducing inflammatory responses in brain blood vessels and nerves. In hypertension, magnesium helps regulate blood pressure by relaxing vascular smooth muscle, reducing calcium-dependent contractions, and promoting vasodilation. In type 2 diabetes mellitus, magnesium impacts glucose and insulin metabolism by facilitating phosphate transfer from ATP to proteins, regulating glucose transporter activity, and supporting glucose uptake into cells. It may also improve vascular function in older patients with diabetes through mechanisms such as nitric oxide-mediated vasodilation.
Magnesium supplements are available in forms like magnesium oxide, citrate, chloride, aspartate, and sulfate. Bioavailability varies, with forms like aspartate, citrate, lactate, and chloride being more readily absorbed compared to less soluble forms like oxide and sulfate. High doses of zinc, such as 142 mg/day, can interfere with magnesium absorption and disrupt its balance in the body. Ensuring adequate magnesium intake and appropriate supplementation is essential for supporting overall health and preventing chronic diseases.
Referance:
Magnesium in Disease Prevention and Overall Health1,2 Stella Lucia Volpe,(2013), Society for Nutrition. Adv. Nutr. 4: 378S–383S, Department of Nutrition Sciences, Center for Integrated Nutrition & Performance College of Nursing and Health Professions Drexel University, Philadelphia, PA
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