Our body requires several nutrients every day to function at its best. These nutrients include carbohydrates, protein, fat, vitamins, minerals, and water. Among all the minerals, magnesium holds great importance for brain health. It is one of the essential minerals that has specific implications for our overall health.
What is Magnesium?
Magnesium is a vital mineral that ranks fourth in abundance in the human body, following calcium, sodium, and potassium. It plays an essential role in regulating various biological processes that are necessary for the body to function properly. This mighty mineral is involved in over 300 enzyme systems within the body that contribute to:
- Contracting muscles, including the heart
- Controlling blood sugar levels
- Controlling calcium levels inside cells
- Creating energy
- Keeping bones healthy and strong
- Making DNA and RNA
- Regulating blood pressure
- Synthesizing protein
- Transporting electrolytes across cell membranes.
Magnesium also helps in maintaining optimal levels of other minerals such as calcium, potassium, and zinc in the body. It can be found in various foods, supplements, and even some medicines such as antacids and laxatives.
What Is the Daily Recommended Dose of Magnesium?
The recommended daily amount of magnesium for adults is 400 to 420 milligrams for men and 310 to 320 milligrams for women. Pregnant women require between 350 and 360 milligrams of magnesium daily to maintain adequate levels of the mineral during pregnancy, which has been shown to reduce the risk of certain complications, such as preeclampsia, and may increase birth weight, according to studies. Consuming too much magnesium beyond the advised daily allowance may lead to side effects such as irregular heartbeat, low blood pressure, confusion, slowed breathing, and in rare cases, death.
What are The Symptoms of Magnesium Deficiency?
It is essential to consult with your doctor if you experience symptoms like nausea, vomiting, fatigue, weakness, and loss of appetite, as they might be due to magnesium deficiency or other health problems. Your doctor or health specialist can help you identify the exact cause of your symptoms and provide appropriate treatment.
Magnesium for Brain Health:
A body of evidence suggests that maintaining proper levels of magnesium is protective against chronic diseases and supports brain health. Low magnesium levels are increasingly associated with neurological and psychiatric disorders, as well as impaired disease management.
But how exactly does this mineral help the brain?
Magnesium is a crucial element that is needed for the normal functioning of neurons. It also helps to regulate neurotransmitters, which are chemical messengers that enable the cells of the brain to communicate with each other and with the rest of the body. Two neurotransmitters, glutamate and gamma-aminobutyric acid (GABA), are particularly dependent on appropriate levels of magnesium. Glutamate plays a major role in normal brain functioning, including shaping learning and memory. To function properly, glutamate levels need to be tightly controlled.
Any imbalance can disrupt nerve cell communication. When magnesium levels are low, it can lead to an excess of glutamate in the brain. This can cause nerve cells to become overexcited, leading to nerve cell damage and/or death. This condition is known as glutamate excitotoxicity. It has been linked to many neurodegenerative conditions, such as amyotrophic lateral sclerosis (ALS), multiple sclerosis, Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, epilepsy, migraines, depression, and chronic pain.
Safety considerations with magnesium
There are a few things to keep in mind when it comes to taking magnesium supplements. If you have healthy kidney function, are not affected by myasthenia gravis, bowel obstruction, or bradycardia, then you should be able to supplement without too many concerns. It’s important to know that magnesium can interfere with the absorption of certain pharmaceuticals, such as dixogin, nitrofurantoin, bisphosphonates, and certain antimalarial drugs. Additionally, magnesium can decrease the effectiveness of chloropromazine, oral anticoagulants, and antibiotics in the quinolone and tetracycline classes.
What form of Magnesium to Take?
Magnesium oxide and magnesium citrate are two readily available formulations. Magnesium oxide is the cheapest option but it is not easily absorbed by the body. On the other hand, magnesium citrate is more expensive and may cause diarrhoea if taken in excess. However, magnesium is a great remedy for constipation.
According to the studies cited above, after a month of daily supplementation, you should be able to top up your magnesium levels. If you have a short bowel (usually due to bowel surgery), you may need to use magnesium oil instead of supplements. You can also add Epsom salts to your bath for a magnesium boost.
What Are the Side Effects Of Taking Too Much Magnesium?
It’s important to be aware that magnesium can cause more than just diarrhoea. Although it’s quite unlikely, if your kidneys are healthy, magnesium toxicity can cause low blood pressure, confusion, arrhythmia, muscle weakness, and fatigue. Since magnesium and calcium and zinc use the same transporter, they can compete for absorption.
The recommended daily intake of magnesium (from both food and supplements) is between 400-800mg. However, most people can safely take 200-350mg daily without any issues, but if you have kidney disease or are elderly, it’s best to talk to your doctor before taking magnesium supplements.
