The Magnificent Mineral
Magnesium is involved in over 300 enzymatic reactions in the body, affecting everything from energy production to DNA synthesis. Yet studies suggest that 50-75% of people in developed countries don't consume adequate amounts. This widespread deficiency has significant implications for health and performance.
Why Are We Deficient?
Several factors contribute to widespread magnesium insufficiency:
- Depleted soils: Modern farming practices have reduced mineral content in food
- Processed foods: Refining removes significant magnesium from grains
- Stress: Chronic stress depletes magnesium stores
- Medications: Certain drugs (PPIs, diuretics) reduce magnesium absorption or increase excretion
- High sugar intake: Sugar consumption increases urinary magnesium excretion
Signs of Magnesium Deficiency
- Muscle cramps and twitches
- Fatigue and weakness
- Anxiety and irritability
- Difficulty sleeping
- Headaches
- Poor concentration
Magnesium's Role in Performance
Energy Production
Magnesium is essential for ATP (adenosine triphosphate) synthesis - the molecule that powers every cell in your body. Without adequate magnesium, cellular energy production is impaired, leading to fatigue even when other factors (sleep, nutrition) are optimal.
Sleep Quality
Magnesium supports sleep through multiple mechanisms:
- Regulates GABA receptors (the brain's primary calming neurotransmitter)
- Helps regulate melatonin production
- Reduces cortisol levels
- Promotes muscle relaxation
A 2012 study found that magnesium supplementation significantly improved subjective measures of insomnia, sleep time, and early morning awakening in elderly participants.
Stress Response
Magnesium plays a crucial role in the stress response:
- Stress depletes magnesium
- Magnesium deficiency amplifies the stress response
- Supplementation can help break this cycle
Cognitive Function
Adequate magnesium supports learning and memory through its effects on synaptic plasticity and neural signaling. Research suggests magnesium may even help protect against age-related cognitive decline.
Choosing the Right Form
Not all magnesium supplements are created equal. Bioavailability varies significantly:
Best Absorbed Forms
- Magnesium bisglycinate: Excellent absorption, gentle on stomach, best for sleep and anxiety
- Magnesium citrate: Good absorption, also supports digestion
- Magnesium threonate: May cross blood-brain barrier, potentially beneficial for cognitive function
- Magnesium malate: Good for energy production, may help with muscle pain
Less Ideal Forms
- Magnesium oxide: Poorly absorbed, can cause digestive upset
- Magnesium sulfate: Better for topical use (Epsom salts) than oral supplementation
Dosing Guidelines
The RDA for magnesium is 400-420mg for men and 310-320mg for women. However, many functional medicine practitioners suggest 400-600mg daily, particularly for those with signs of deficiency or under significant stress.
Best practices:
- Split doses throughout the day for better absorption
- Take with food to minimize digestive effects
- Evening dosing can support sleep
- Start with lower doses and increase gradually
Food Sources
While supplementation can help correct deficiency, aim to include magnesium-rich foods:
- Dark leafy greens (spinach, Swiss chard)
- Nuts and seeds (pumpkin seeds, almonds)
- Dark chocolate (70%+ cacao)
- Legumes (black beans, chickpeas)
- Whole grains (quinoa, oats)
- Avocados
References
- Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences, 17(12):1161-9.
- Boyle NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress. Nutrients, 9(5):429.
- DiNicolantonio JJ, et al. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1):e000668.
