Required in more than 300 enzymatic reactions of the body, magnesium stands as one of the most essential minerals for your health. Although commonly consumed foods like greens, nuts, seeds, whole grains, etc., are rich in magnesium, sometimes it becomes imperative to administer oral supplements to make up for the chronic deficiency of the mineral.

This article comprehensively covers magnesium basics. We explain what supplements are and why they are essential. Then, we talk about the various side effects, complications, and risk factors associated with the consumption of magnesium supplements.

But before we move to the main subject, let’s see what magnesium is and what role it plays in the body’s metabolism and other natural mechanisms.

What is Magnesium?

Magnesium is the fourth most abundant mineral in the human body. Magnesium metabolism is critical for a number of diverse processes in the body, including:

• DNA synthesis
• Muscle function (especially of cardiovascular and neuromuscular systems)
• Blood glucose control
• Regulation of blood pressure
• Protein synthesis

Causes and Symptoms of Magnesium Deficiency

Normally, 80% of magnesium taken orally is absorbed in the body in almost 6 to 7 hours. Since a variety of foods are rich in magnesium, its deficiency is rarely associated with insufficient dietary intake.

But due to many health-related circumstances, magnesium absorption or metabolism is often compromised in the body, which, if overlooked, can eventually develop into a chronic deficiency of the mineral.

Following are the primary causes of hypomagnesemia:

• Alcoholism
• Excessive use of diuretics
• Chemotherapy drugs
• Digestive diseases such as Crohn’s disease
• Parathyroid or thyroid surgery
• Gastric bypass surgery
• Type-2 diabetes
• Inefficient renal functions
• Long-term vomiting
• Diarrhea

According to a Health Reporter, almost 15-20% of the population has a marginal magnesium deficiency. However, symptoms of hypomagnesemia, beyond fatigue and muscle cramps, do not manifest unless the levels are severely low. Therefore, diagnosing the deficiency is often difficult.

The following are some common signs of hypomagnesemia:

• Muscle cramps
• Hyperexcitability
• Chronic fatigue
• Muscle and joint pain
• High blood pressure
• Irregular heartbeat

For the treatment of magnesium deficiency and for better management of its symptoms, the use of magnesium supplements is essential.

Types and Dosages of Magnesium

Dietary supplements are oral pills that contain specific dosages of a nutrient, i.e., minerals, vitamins, herbs, etc.

Magnesium supplements are available in a range of combinations, each of which complements a particular cause of hypomagnesemia. Most of these medicines are available over the counter, so it is imperative that you know how to choose the suitable supplement for yourself.

• Magnesium glycinate: It’s a combination of magnesium and glycine bonded by an amino acid chelate. It relieves anxiety, improves osteoporosis, and helps manage blood sugar levels. This mineral supplement is the one with the least complications. However, consumption in large or frequent doses of magnesium glycinate or bi-glycinate can lead to severe diarrhea and nausea.
• Magnesium chloride: Magnesium chloride supplements are widely available and have proven particularly helpful in the management of type-2 diabetes, high blood pressure, and migraines associated with low magnesium levels. Its administration is not advised for the elderly and people with GIT disorders because of its acidifying nature.
• Magnesium hydroxide: It is known to reduce stomach acid, and therefore, it is often used as a laxative. However, doctors usually do not recommend it because of inadequate magnesium absorption and possible health complications like rectal bleeding.
• Magnesium citrate: Magnesium citrate is considered relatively better than other magnesium supplements, mainly because of its high absorption rate.
• Magnesium glycerophosphate: This is a readily available magnesium supplement, especially recommended for diagnosed cases of hypomagnesemia. However, phosphate promotes metabolic disorders in the renal system. Therefore, the administration of magnesium glycerophosphate is not advised for people with a history of kidney disorders.

Since each magnesium supplement has a different absorption rate, appropriate doses for each of them differ. You should always check with your doctor before starting on oral magnesium supplements to confirm the healthy dose, as overconsumption of magnesium can also exacerbate health, leading to excessive diarrhea, vomiting, pyrexia, etc.

Remembering the daily dose of magnesium recommended by health experts can help determine the amount of suitable supplement intake. The following is the daily magnesium requirement across various age groups:

• 320 to 360 mg for adult women
• 400 to 420 mg for adult men
• 80 mg for children aged 1-3 years
• 130 mg for children aged 4-8 years
• 240 mg for children aged 9-13 years

Benefits of Magnesium

The following section highlights some of the benefits of magnesium supplements:

Regulate Blood Pressure

High blood pressure is a common occurrence in hypomagnesemia. Administration of magnesium supplements induces the production of dilators like nitric oxide in the body. Consequently, blood vessels are relaxed, and hence, blood pressure is reduced to normal.

Reduce PMS Symptoms

Magnesium supplements significantly reduce symptoms of premenstrual syndrome (PMS), especially the pain. During or before periods, the body produces substances called prostaglandins that constrict the blood vessels causing excruciating cramps. Magnesium decreases the prostaglandin release, allowing the uterine muscles to relax, which eventually helps with cramps.

Improve Immune System

Research suggests that magnesium improves the efficiency of the immune system. Especially when magnesium supplements are administered along with vitamin D and B12, a significant betterment in immune responses is observed.

Prevent Migraine

Although the research to identify the exact cause is underway, we know that magnesium deficiency has a link to the risk of migraines. Therefore, doctors often prescribe magnesium supplements for the prevention and management of migraine. According to the American Migraine Foundation, taking 400 – 500 mg magnesium oxide supplements can prevent migraine.

Reduce Fatigue and Exhaustion

Magnesium is crucial for normal nervous activity and adequate transmission of nerve impulses. Therefore, magnesium supplements are helpful in dealing with chronic fatigue, tiredness, and sleep issues.

Side Effects of Magnesium

Side effects of magnesium supplements are not significant and common. Most of the resultant health complications are associated with an overdose of magnesium.

The following are the main risk factors and side effects of magnesium administration:

• Nausea
• Abdominal pain
• Diarrhea
• Vomiting
• Complications of pre-existing renal disorders
• Acidity

Extreme cases of magnesium overdose are rare but serious and can result in coma and death. Therefore, it is crucial to always consult a physician before taking magnesium supplements.

Conclusion

From the discussion in the article, we can infer that magnesium is an integral mineral for normal physiological mechanisms. In the case of magnesium deficiency due to low dietary intake or other health complications, over-the-counter magnesium supplements are available.

However, since there is a chance of overdose and consequent health risks with self-administration, it is better to consult a doctor to know about the dose and form of supplement suitable for you.