Magnesium On My Mind
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Learning about nutrition changes how you think about food. I like to imagine the nutrients we eat as a cast of characters in a play. On a cellular level, each one plays an important part. Most interesting are the minerals, for these elements are made of atoms – the most indivisible particles of matter that retain consistent form and characteristics. Both inanimate objects and living creatures alike are made of minerals, but in different constellations. How curious, that we are made from the same microscopic building blocks as rocks and soil, plants and trees. Who wrote this amazing script?
On the periodic table of elements, magnesium (Mg) is number 12, belonging to a group of six elements known as alkaline earth metals. With just two electrons in its outer orbit (see illustration above), it’s eager to interact with other elements by donating these electrons. In the body, magnesium works in concert with sodium, potassium, and calcium. All are electrolytes, meaning they dissolve in water and conduct electricity. This quartet of minerals takes the lead in modulating your internal fluid levels through their electrochemical exchange in and through cell membranes – a life-sustaining drama that unfolds in your cells every moment of your life.
Each of these minerals play other roles as well – these are multi-talented actors who can change costumes in a matter of seconds, donning a whole new persona. But for me, it’s magnesium that shines the most when it comes on stage. I’m just dazzled by the many roles this mineral plays – over 400, in fact! Like a many-armed goddess who keeps giving and giving, magnesium is there for you in hundreds of ways.
As a key regulator of all rhythms in the body, magnesium holds a special place in my heart – literally. This marvelous mineral regulates both intervals and duration of cardiac muscle contractions. It also controls contraction and relaxation of the tiny muscles and valves in blood vessels, enabling blood flow to reach even the most minute capillaries, such as those that feed your optic nerve, retina, and the vital pulp in your teeth. Magnesium deficiency is associated with hypertension, arrhythmia, and vascular inflammation. These conditions are all related. Magnesium is used in hospitals as an emergency IV intervention for pre-eclampsia (dysregulated blood pressure during pregnancy) and heart attack. Though symptoms and severity may vary from person to person, when it comes to cardiovascular health, magnesium is a top star.
Magnesium acts on your nervous system, too. Known as “the relaxation mineral,” it helps regulate neurotransmitters such as GABA, and enables healthy sleep patterns. For this reason, it’s good to include magnesium-rich foods in your evening meal.
Magnesium determines motility of the intestines, which in turn affects the rate of digestion and along with it, blood sugar levels, insulin secretion, and nutrient absorption. It also helps to control the sphincter at the bottom of your esophagus, which needs to open and close according to need, thus optimizing your stomach’s output of hydrochloric acid, and keeping it where it’s needed.
More accolades for this magnificent, multifunctional mineral: Magnesium is necessary for the assimilation of calcium into the matrix of bones and teeth; without it, your bone density will diminish. Magnesium regulates the influx and outflow of calcium in muscle fibers; if this exchange is dysregulated, unwanted cramps or spasms may result. It’s needed for protein synthesis, which tends to slow down as we age; and to synthesize glutathione, the “master antioxidant” that helps neutralize cellular damage from toxins and free radicals (see my article “Activate Your Antioxidants” for more on this subject). Magnesium inhibits the production of C-reactive protein (CRP), a marker of cardiovascular risk, and inflammatory cytokines. As perhaps the most prevalent and pervasive cause of chronic disease, inflammation is well worth reducing by any means. Some say it’s the cause of aging itself – that is, “inflammaging.”
These are only a few of the biochemical pathways that require magnesium. All are fundamental to basic good health. I find it intriguing that such power of determination is encoded, packaged, and delivered in the micronutrients we eat. We are created in such a way that we can recreate ourselves with food!
In plants, magnesium plays a central role in the creation of chlorophyll. Chlorophyll is found within chloroplasts, specialized organelles within plant cells where photosynthesis takes place. Magnesium is at the heart of the chlorophyll molecule’s ring-like structure, stabilizing it and enabling it to absorb light energy, which is then used to convert carbon dioxide and water into life-sustaining carbohydrates and oxygen. Let’s give a round of applause to the basis of the entire food chain!
Within animal cells, magnesium also plays a vital role. Our energy is produced by way of cellular respiration, which produces adenosine triphosphate or ATP, known as the “currency” of cellular energy. Magnesium stabilizes the ATP molecule just as it stabilizes chlorophyll, enabling every cell in our bodies to generate functional energy.
Magnesium also takes on important supporting roles in your cast of biochemical characters, acting as a crucial cofactor in numerous biochemical pathways. We can’t see these microscopic dramas unfolding, but we certainly feel their effects.
Where do we find magnesium in our diets? As a central player in the formation of chlorophyll, magnesium is found in all green plants, especially dark leafy greens. Swiss chard, spinach, and beet greens rank the highest in magnesium. They’re also high in undesirable oxalates, which serve to bind minerals in nutrient-dense plants. Over time, oxalates may cause or contribute to kidney stones. Cooking can reduce oxalate content by breaking down or leaching some of it into water. You may wish to alternate these mineral-rich greens with mustard greens, collard greens, dandelion greens, parsley, or kale – all of which are more moderate sources of both magnesium and oxalates. Light cooking such as sautéeing or steaming, fermenting in a vegetable kraut, or marinating are all good ways to prepare these greens to make their nutrients bioavailable. It’s okay to freeze them, too. Nutrient absorption tends to diminish with age, so these simple steps are worth keeping in mind.
Oxalates may also bind to calcium-rich foods, which may be deliberately consumed at the same meal in order to help them pass through your digestive tract without visiting your kidneys. Healthy gut bacteria can enhance absorption as well, such as Oxalobacter formigenes, which helps break down oxalates; and to a lesser degree certain probiotic strains such as Lactobacillus and Bifidobacterium. Oxalobacter formigenes is not found in any specific food or supplement, but likes to colonize a healthy microbiome. Like building a dock for a ship to come in, eating a variety of vegetables, fruits, and prebiotic fibers invites these microbes to drop anchor, maximizing your uptake of minerals. Avoid alcohol, which damages beneficial gut bacteria and undermines your efforts.
Magnesium is also found in nuts, seeds, legumes, quinoa, dark chocolate, and avocados. Pumpkin seeds are a convenient source, with approximately 150mg in a 1 oz serving (about 80 seeds) – almost half your daily dose.1 But in grasses and seeds, magnesium may be tied up in nutrient-inhibiting compounds like phytates. Cooking, fermenting, sprouting, and other means of preparation will mitigate this problem. (See my article “Nutrition In A Nutshell” for more about phytates.)
In animal foods, magnesium is found in wild-caught mackerel, sardines, beef liver, bone broth, eggs, shellfish, and goat dairy. In these foods, magnesium binds to certain proteins as an amino acid chelate – a stable and highly bioavailable form that reduces potential for digestive issues. We, as animals, digest and absorb animal tissues most readily. Magnesium glycinate is one such amino acid chelate, in which magnesium binds to the amino acid glycine. Glycine is relaxing, which may partly explain magnesium’s calming effects. I take magnesium glycinate in the evening sometimes to help me sleep.
Common wild edible plants that contain magnesium include chickweed, purslane, and lambs quarters. Nourishing herbal infusions of nettles, oat straw, and red clover are easy to brew, and also rich in magnesium. Instead of coffee, what raises the curtain each morning in the theater of my daily life is a cup of mineral-rich infusion.
You can optimize your uptake of magnesium by eating vitamin D-rich foods, such as salmon or eggs, at the same meal. Adding a little acid like lemon juice or vinegar is said to help, too.
I encourage you to look up more lists of magnesium-rich foods and herbs online.
How do you know if you’re getting enough magnesium from your diet? Ask your doctor – most insurance companies will cover a blood test for basic minerals. Of course, your blood levels do not reflect tissue concentrations. A red cell magnesium blood test may be slightly better, or the urine “load test” – and a new MDS (Magnesium Deficiency Score) test purports to be more accurate.2 But for the most part, insufficient magnesium may be determined symptomatically. As a nation largely deficient in magnesium (estimates vary from 50% to over 90% of the population), we are familiar with these symptoms: leg cramps, menstrual cramps, back spasms, tendonitis, mitral valve prolapse, palpitations, headaches, fatigue, constipation, and more – especially among our aging population.
Equally important as our intake of magnesium is the amount that is lost. Magnesium is water soluble, and may be lost in water if boiled, unless you drink the water or broth. Steaming is a better option. Sealed containers such as pressure cookers are ideal for retaining the magnesium in beans and legumes. Roasting nuts at moderate temperatures may have a similar sealing effect.
Magnesium is depleted by stress, coffee, alcohol, and antacid medication – all of which are as common in our society as apple pie. A lifetime of taking antacids and losing precious magnesium may have long-term deleterious effects, especially on the heart. Studies have shown that hypomagnesemia (low magnesium levels) are common in people with mitro valve prolapse, especially those with symptoms like palpitations or fatigue.3 (To rethink acid reflux and antacid medications, see my article “The pH Paradox”).
If supplementation is the only way for you to get the magnesium you need, the following considerations may be helpful. Magnesium bonds readily to form a variety of chemical pairings, creating different supplement types to choose from:
• Magnesium citrate is one of the most common forms available. It’s quickly absorbed in the intestines, where its relaxing effect is known to relieve constipation. Sensitive individuals may experience loose stools.
• Magnesium sulfate is found in epsom salts. Epsom salt baths are a great way to relax before sleep. You can also sprinkle unscented epsom salts on your garden to enrich the soil.
• Magnesium chloride is found in topical magnesium sprays. As a magnesium salt, these sprays may be slightly irritating to the skin, but may be diluted in a small amount of oil. Topical magnesium may help relieve muscle cramps, or bypass an upset stomach.
• Magnesium malate is thought to help ease muscle tension, and is also gentle on the digestive system.
• Magnesium taurate is known to support the cardiovascular and nervous system, while also having a calming effect on the mind.
• Magnesium threonate is the only form known to cross the blood-brain barrier, helping to maintain crucial synaptic connections between brain cells. This form of magnesium promotes healthy brain cell signaling pathways, aids memory and focus, and relaxes the nervous system.
• Magnesium glycinate is probably the most well-rounded option, a good choice for sensitive individuals, and for insomnia, migraines, and stress. Magnesium glycinate activates the enzymes necessary for neuromuscular contractions, cardiac function, and the regulation of the acid-alkaline balance in your body. It has also been shown to help with glucose metabolism, thus playing an indirect role in weight management.
• Magnesium oxide is poorly absorbed and a waste of money. This cheapest of all forms is unfortunately found in many supplements, particularly those sold in pharmacies.
As always, nutrients are best derived from food – but it’s also good to start where you are and do the best you can. Understanding your options is an important first step, and may become a stepping stone to the next one. You can bring magnesium into your life in whatever ways work best for you. How lucky are we that it’s so versatile!
I’m grateful to magnesium for its gifts of harmonizing our rhythms and relaxing our muscles and minds. Sometimes I wonder if magnesium potentiates the motion of musicians, athletes, and dancers. What’s behind the mysterious force that makes our movements flow?
Perhaps Black Elk was right, that the Great Spirit resides in all things in nature, whether animate or inanimate. The minerals that make up rocks and plants and animal flesh are the stuff of what the Hindus call Maya – the contents of Creation – surely the greatest show on earth.
Magnesium, my hat is off to you. Please, take a bow.
To your good health –
Yael Bernhard
Certified Integrative Health & Nutrition Coach
Special thanks to Dr. Philip Domenico for his input on this article. Dr. Domenico is a research scientist and author of numerous peer-reviewed and trade publications – and a longtime mentor of mine, to whom I’m deeply grateful. Find his nutrition articles at The Science of Nutrition.
Yael Bernhard is a writer, illustrator, book designer and fine art painter with a lifelong passion for nutrition and herbal medicine. She was certified by Duke University as an Integrative Health Coach in 2021 and by Cornell University in Nutrition & Healthy Living in 2022. For information about private health coaching or nutrition programs for schools, please respond directly to this newsletter, or email dyaelbernhard@protonmail.com. Visit her online gallery of illustration, fine art, and children’s books here.
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https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://greenmedinfo.com/content/magnesium-deficiency-silent-killer-linked-4x-higher-death-rate
https://www.jle.com/en/revues/mrh/e-docs/the_importance_of_magnesium_status_in_the_pathophysiology_of_mitral_valve_prolapse_265367/article.phtml
https://www.sciencedirect.com/science/article/abs/pii/S000291499600865X
I have been taking magnesium and I think it has been incredibly helpful. Thank you for explaining so much of why and the different types of food sources!