Magnesium is known as a cofactor of more than 300 enzymatic reactions in the body which include protein synthesis, regulating muscle and nerve function, blood glucose, and blood pressure1-3. It was first used in the early 17th century after a farmer discovered magnesium sulphate in well water which gives soothing and healing properties on skin application4.
In a normal adult, total body magnesium content is approximately 25g, with 50% to 60% present in bones and most of the soft tissues5.
Other than those presents in dietary sources, multiple forms of magnesium supplements with different magnesium contents are available in the market, including magnesium oxide, glycinate, citrate, chloride, aspartate, malate, sulfate, taurate and lactate.
Magnesium plays an important role in glucose metabolism6-7. Diabetes increases magnesium loss from urine and thus leads to magnesium inadequacy which weaken insulin secretion and action and worsen diabetes control3.
Studies shown magnesium has a great role in regulating blood pressure. Magnesium depletion may lead to cardiac complications, including electrocardiographic changes, arrhythmias and heightened sensitivity to cardiac glycosides8. Hypomagnesemia patients have been reported with symptoms of atrial and ventricular premature systoles, fibrillation and tachycardia9.
Insufficient intake of magnesium is associated with neurotransmitter release and vasoconstriction, the risk factor of headaches10. Those with migraines problem have lower levels of serum and tissue magnesium compared to those who do not. The depressant effects on nerves and muscle of magnesium are helpful in relieving symptoms associated with postoperative pain, neuropathic pain, erythromelalgia and Raynaud’s Phenomenon16-18.
Magnesium is important in bone and mineral homeostasis which directly influences bone cell function, hydroxyapatite crystal formation and growth, concentrations of both parathyroid hormone and active form of vitamin D11-12.
Magnesium plays an important role in glucose metabolism6-7. Diabetes increases magnesium loss from urine and thus leads to magnesium inadequacy which weaken insulin secretion and action and worsen diabetes control3.
Studies shown magnesium has a great role in regulating blood pressure. Magnesium depletion may lead to cardiac complications, including electrocardiographic changes, arrhythmias and heightened sensitivity to cardiac glycosides8. Hypomagnesemia patients have been reported with symptoms of atrial and ventricular premature systoles, fibrillation and tachycardia9.
Insufficient intake of magnesium is associated with neurotransmitter release and vasoconstriction, the risk factor of headaches10. Those with migraines problem have lower levels of serum and tissue magnesium compared to those who do not. The depressant effects on nerves and muscle of magnesium are helpful in relieving symptoms associated with postoperative pain, neuropathic pain, erythromelalgia and Raynaud’s Phenomenon16-18.
Magnesium is important in bone and mineral homeostasis which directly influences bone cell function, hydroxyapatite crystal formation and growth, concentrations of both parathyroid hormone and active form of vitamin D11-12.
Females with premenstrual syndrome (PMS) have been found to have lower intracellular magnesium levels as measured in erythrocytes and leukocytes. Supplementation of magnesium has shown positive effect on mood changes associated with PMS19-20.
Magnesium is generally well tolerated when taken in doses below the tolerable upper intake level (UL) of 350mg daily. The most common adverse reactions for overdose include nausea, cramps, diarrhea, low blood pressure, muscle weakness and fatigue13.
Recommended dietary allowances (RDAs) for magnesium14.
| Age | Male | Female | Pregnant | Lactation |
|---|---|---|---|---|
| 0–6 months* | 30mg* | 30mg* | – | – |
| 7–12 months* | 75mg* | 75mg* | – | – |
| 1–3 years | 80mg | 80mg | – | – |
| 4–8 years | 130mg | 130mg | – | – |
| 9–13 years | 240mg | 240mg | – | – |
| 14–18 years | 410mg | 360mg | 400mg | 360mg |
| 19–30 years | 400mg | 310mg | 350mg | 310mg |
| 31–50 years | 420mg | 320mg | 360mg | 320mg |
| 51+ years | 420mg | 320mg | – | – |
*Adequate Intake (AI)
Magnesium is generally well tolerated when taken in doses below the tolerable upper intake level (UL) of 350mg daily. The most common adverse reactions for overdose include nausea, cramps, diarrhea, low blood pressure, muscle weakness and fatigue13.
Recommended dietary allowances (RDAs) for magnesium14.
| Age | Male | Female | Pregnant | Lactation |
|---|---|---|---|---|
| 0–6 months* | 30mg* | 30mg* | – | – |
| 7–12 months* | 75mg* | 75mg* | – | – |
| 1–3 years | 80mg | 80mg | – | – |
| 4–8 years | 130mg | 130mg | – | – |
| 9–13 years | 240mg | 240mg | – | – |
| 14–18 years | 410mg | 360mg | 400mg | 360mg |
| 19–30 years | 400mg | 310mg | 350mg | 310mg |
| 31–50 years | 420mg | 320mg | 360mg | 320mg |
| 51+ years | 420mg | 320mg | – | – |
*Adequate Intake (AI)
The material is prepared for informational purposes only and should not be construed as a piece of personal medical advice. Owing to each person’s varying health needs, a physician should be consulted before acting on any information provided in this material. Although every effort is made to ensure that this material is accurate, it is compiled for internal use only and should not be considered definitive. Neither VitaHealth nor its employees, or information providers shall be responsible or liable for any errors, inaccuracies, or other defects in the information contained in this publication.
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