Magnesium (Mg) is involved in almost every metabolic and biochemical pathway within the cell, and acts as a cofactor for over 600 enzymes. It carries out many functions within the body, and 5 surprising functions will be discussed.
Balancing blood sugar & insulin sensitivity
Research has shown that Mg deficiency can contribute to insulin resistance, type 2 diabetes mellitus and metabolic syndrome. Magnesium helps makes cells more sensitive to insulin, which is released when sugar or carbohydrates are ingested, to signal our cells to take up the glucose. In addition, it is also involved in enzymes such as which aid in carbohydrate metabolism. A mere increase of 100mg of Mg per day can decrease the risk of diabetes by 15% (RDI being 300mg for women and 350mg for men) and it is estimated that 13.5–47.7% of diabetic sufferers are Mg deficient. ¹. This is significant if you want to lose weight, as blood-sugar imbalances can cause havoc, trigger cortisol release and cravings, making it incredibly difficult for anyone for anyone trying to lose weight.
Migraines & anxiety
Another interesting function of Mg is that it downregulates a receptor in the brain called the NMDA receptor, which is involved in several neurological diseases such as migraines, epilepsy, parkinson’s, chronic pain and migraines. In addition, Mg also facilitates in GABA produciton, a neurotransmitter that inhibits overexcitation of neurones and helps us relax and calm down, aiding in reducing anxiety. Magnesium also acts as a calcium blocker, which helps to relax muscles and can down-regulate migraines. Commonly, migraine sufferers are deficient in Mg and oral supplementation is often recommended as preventative care, while intravenous Mg is issued in hospitals during an acute migraine attack. Magnesium is also a cofactor necessary to produce neurotransmitters such as serotonin and melatonin, aiding in wellbeing and sleep ¹.
Chronic fatigue syndrome & fibromyalgia
Magnesium is necessary for our cells and mitochondria to produce energy, so deficiencies have been linked to fatigue. In addition, Mg deficiency has also been implicated in chronic pain due to overactivity of the NMDA receptors ¹. Deficiency has also been linked to lower levels of melatonin and increased levels of substance P, which results in lack of sleep and increased sensitivity to pain commonly seen in chronic fatigue syndrome and fibromyalgia patients ² .
Premenstrual Tension (PMS)
Magnesium is a cofactor involved in producing several neruotransmitters and hormones, and thus playing an important role in the pathogenesis of PMS, which includes symptoms such as headaches, irritability, mood swings, pain and anxiety.
Magnesium aids in oestrogen detoxification, and production of progesterone, serotonin and cortisol, our stress hormone. It is no wonder that with it being involved in so many biological processes in the body, that deficiencies can lead to an exacerbation of PMS symptoms ³ ⁴ ⁵.
Immune system
It’s been estimated that 50% of Americans are magnesium deficient, and that world-wide up to 80% of people are deficient. Recent research has found that low levels of intracellular magnesium causes a dysfunctional immune response by decreasing the efficacy of cytotoxic immune cells CD8 T and NK killer cells, which are vital in protecting us against viruses, thereby overburdening other immune cells such as neutrophils and macrophages, which launch pro-inflammatory ways to kill viruses, often resulting in cytokine storms seen recently in the Covid 19 epidemic. Low magnesium has also been found to increase clotting, increase inflammation, oxidation and tissue damage, therefore magnesium supplementation should be considered, especially during flu/Covid epidemic seasons to boost the immune system ⁶.
So not only is Mg great for easing cramps and muscle tension, it has a host of other important and interesting functions. If you would like to find out if you could be deficient, schedule a call.
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¹ Fiorentini D, Cappadone C, Farruggia G et al. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021; 13(4):1136.
² Macian N, Dualé C, Voute M et al. Short-Term Magnesium Therapy Alleviates Moderate Stress in Patients with Fibromyalgia: A Randomized Double-Blind Clinical Trial. Nutrients. 2022; 14(10):2088.
³ Abbasi ST, Abbasi P, Suhag AH et al. (2017) Serum magnesium and 25-hydroxy cholecalciferol in premenstrual syndrome during luteal phase. J Liaquat Uni Med Health Sci. 2017; 16(4):209–212.
⁴ Kaewrudee S, Kietpeerakool C, Pattanittum P, Lumbiganon P. Vitamin or mineral supplements for premenstrual syndrome. Cochrane Database Syst Rev. 2018; 2018(1):CD012933.
⁵ Kolanu BR, Vadakedath S, Boddula V et al. Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus. 2020; 12(1):e6554.
⁶ DiNicolantonio JJ, O’Keefe JH. Magnesium and Vitamin D Deficiency as a Potential Cause of Immune Dysfunction, Cytokine Storm and Disseminated Intravascular Coagulation in covid-19 patients. Mo Med. 202; 118(1):68-73.
