Magnesium: Everything You Need to Know About This Essential Mineral for Longevity

Magnesium is a marvelously versatile mineral, intricately involved in over 300 enzymatic reactions in the body. It is, in essence, a building block for life and a fundamental element in our pursuit of longevity. From promoting cardiovascular health to facilitating healthy bone formation, magnesium has a remarkable range of benefits that play a vital role in maintaining health and longevity.

The human body needs magnesium in relatively large amounts. It is involved in many bodily processes, including energy production, protein synthesis, and muscle and nerve function.

A magnesium deficiency can lead to many health problems, such as weakness, muscle cramps, and difficulty sleeping. Some common bioavailable forms of magnesium are listed below. All these forms of magnesium are often used in supplements because they are easily absorbed by the body and can help to restore normal levels of magnesium in the body. The form you need to select depends on the goals you want to achieve.

1. Cardiovascular Health. It is known that a higher dietary intake of magnesium is associated with a reduced risk of major cardiovascular events, highlighting its significance in heart health.
2. Bone Health. Magnesium plays a crucial role in bone formation: an adequate intake of magnesium is essential for bone density and the prevention of osteoporosis.
3. Brain Health and Cognitive Function. Magnesium is vital for the normal functioning of nerves and muscles and is thought to play a protective role in neurodegenerative diseases. It can positively impact cognitive function and decrease the risk of cognitive decline with aging.
4. Blood Sugar Control and Diabetes. Research points out that increased magnesium intake reduces the risk of type 2 diabetes. Magnesium is essential for glucose metabolism, which is critical in managing and preventing diabetes.
5. Stress Management and Sleep Quality. Magnesium has been shown to help reduce stress and improve sleep quality, factors significantly influencing longevity. Magnesium supplementation can effectively improve sleep quality in individuals with low magnesium levels.

The Magnesium Deficit Dilemma

Despite its importance, magnesium deficiency is surprisingly common. Due to various factors such as inadequate dietary intake, alcohol consumption, certain health conditions, and medication use, many people fail to meet their daily magnesium needs.

Moreover, magnesium and stress seem to have a complicated, two-way relationship. When we’re under stress, we lose more magnesium. But here’s the twist – when we have less magnesium, we are more susceptible to stress. This creates what experts call a “magnesium and stress vicious circle.”

According to several studies, a deficiency in magnesium can enhance our bodies’ susceptibility to stress.¹ Pickering, Gisèle et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients vol. 12,12 3672. 28 Nov. 2020, doi:10.3390/nu12123672 PubMed Source It’s an issue that has become increasingly common due to our modern, fast-paced lifestyle, which often includes high-stress environments.

Symptoms of magnesium deficiency may include fatigue, muscle cramps, mental problems, irregular heartbeat, and osteoporosis. Recognizing the issue is the first crucial step toward rectification. The path to optimizing your magnesium levels and breaking free from this stress-magnesium deficiency cycle calls for a comprehensive, all-encompassing strategy – which we’ll explore in the upcoming section.

The Recommended Dietary Allowance (RDA) for magnesium is 420 mg per day for men and 320 mg for women per day, is designed for individuals with optimal blood levels of this critical mineral. However, studies have shown that a significant proportion of the U.S. population does not meet the daily requirement for magnesium.²King DE, Mainous AG 3rd, Geesey ME, Woolson RF. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005 Jun;24(3):166-71. doi: 10.1080/07315724.2005.10719461. PMID: 15930481. PubMed Source ³ Ford ES, Mokdad AH. Dietary magnesium intake in a national sample of US adults. J Nutr. 2003 Sep;133(9):2879-82. doi: 10.1093/jn/133.9.2879. PMID: 12949381. PubMed Source This shortfall can lead to sub-optimal or even deficient levels of magnesium in the body.

It is crucial to note that achieving optimal magnesium levels often requires more than just meeting the RDA, especially in individuals with a deficiency. As such, a higher intake may be necessary under the guidance of a healthcare provider.

So, how do you make sure you’re getting enough magnesium?

The best source of magnesium is through your diet. Green leafy vegetables, such as spinach and kale, are excellent sources because the center of the chlorophyll molecule (which gives these vegetables their color) contains magnesium.

Other good sources include legumes, nuts, seeds, whole grains, and some fish. It’s also found in some fortified foods and is available as a dietary supplement.

For those who may not be able to meet their needs through food alone, magnesium supplements are a good and safe option, but it is important to consult with a healthcare provider before beginning any supplementation routine.

Given the critical roles magnesium plays, it’s not surprising that many experts in the longevity field pay close attention to this mineral.

Dr. Rhonda Patrick, a widely recognized expert in the field of nutritional health and aging, frequently talks about the importance of magnesium and notes that it’s commonly deficient in the modern diet. She emphasizes the role of magnesium, particularly magnesium L-threonate, for its ability to cross the blood-brain barrier and enhance cognitive performance.⁴ Effects of magnesium L-threonate on the brain: animal vs. human evidence | Rhonda Patrick Source In one of the recent interviews, she mentioned taking magnesium in the form of magnesium citrate herself.⁵ Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70 Source

Similarly, Dr. Peter Attia, an expert in longevity and preventative medicine, highlights the role of magnesium in maintaining optimal health, particularly in relation to cardiovascular health and sleep quality. He has spoken about magnesium in one of his Ask Me Anything sessions, emphasizing its importance and highlighting that deficiencies are often found in individuals who are generally healthy.⁶AMA Episode #19: Deep dive on Zone 2 training, magnesium supplementation, and how to engage with your doctor Source

Dr. Peter Attia shares that when his patients haven’t been using any magnesium supplements, he usually introduces them to a Magnesium Oxide or Citrate regimen.

He also mentions his magnesium intake, including a daily dose of Magnesium Oxide or Citrate, a couple of tablets of Magnesium Chloride, and a couple of capsules of Magnesium L-Threonate before bedtime.

Dr. Mark Hyman, a functional medicine practitioner and author of the book “Young Forever: The Secrets to Living Your Longest, Healthiest Life,” strongly advocates magnesium’s health benefits. He refers to magnesium as the “relaxation mineral,” recognizing its crucial role in many biochemical reactions and its potential benefits for various health conditions.⁷ Dr. Hyman Magnesium: Meet the Most Powerful Relaxation Mineral Available Source

In his podcast, The Doctor’s Farmacy with Mark Hyman, he continuously underscores the importance of magnesium for overall health and well-being, suggesting that it can help manage conditions like hypertension, cardiovascular disease, migraines, and even improve mood and energy.

As a functional medicine doctor, Dr. Hyman takes a holistic approach, believing in treating the root causes of illness rather than just addressing the symptoms. Accordingly, he views magnesium as essential for maintaining optimal health and preventing chronic diseases.

Magnesium Citrate is the most popular magnesium supplement because it is inexpensive and easily absorbed. In fact, it has been suggested as one of the most bioavailable forms of magnesium. ⁸ Walker, Ann F et al. “Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study.” Magnesium research vol. 16,3 (2003): 183-91. PubMed Source It has a slight laxative effect, so it is typically used to help gut issues and constipation.

Magnesium Glycinate (also called bis-glycinate or diglycinate) is one of the most bioavailable and absorbable forms of magnesium. It is less likely to cause diarrhea. This form is formed by biding magnesium with the amino acid glycine, which has calming properties. This form of magnesium is often used to promote relaxation, sleep improvement, or for relieving and preventing migraines. ⁹ Yablon LA, Mauskop A. Magnesium in headache. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. PubMed Source

Magnesium L-Theonate. This form of magnesium is relatively new and is thought to be superior at penetrating the mitochondrial membrane. Magnesium L-Theonate is a very bioavailable form of magnesium and some animal studies suggest that it can cross the blood-brain barrier, leading to increase magnesium levels in brain cells. ¹⁰ Zarate, Carlos et al. “New paradigms for treatment-resistant depression.” Annals of the New York Academy of Sciences vol. 1292 (2013): 21-31. PubMed Source Therefore, this form can be recommended for brain issues (e.g., reducing an individual’s risk of dementia, age-related memory loss, depression, and sleep promotion).

Magnesium Malate is easily absorbed by the digestive tract ¹¹ Uysal, Nazan et al. “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?.” Biological trace element research vol. 187,1 (2019): 128-136. PubMed Source This supplement may be gentler to the gastrointestinal tract and cause a less laxative effect. Some research suggests that this form of supplement can be a great choice for people suffering from chronic fatigue and muscle soreness. ¹² Boulis, Michael et al. “Magnesium and Fibromyalgia: A Literature Review.” Journal of primary care & community health vol. 12 (2021): 21501327211038433. PubMed Source

Magnesium chloride is well absorbed in your digestive tract and, therefore, often used to treat low blood levels of magnesium.¹³ Schuchardt, Jan Philipp, and Andreas Hahn. “Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.” Current nutrition and food science vol. 13,4 (2017): 260-278. PubMed Source This form is also commonly used in lotions and skin creams. Skin products with magnesium are a good aid for soothing and relaxing sore muscles, but evidence that transdermal magnesium can improve blood levels is loose. ¹⁴ Gröber, Uwe et al. “Myth or Reality-Transdermal Magnesium?.” Nutrients vol. 9,8 813. 28 Jul. 2017, PubMed Source

Magnesium Taurate is very well absorbed by the digestive tract. Some evidence in animal studies suggests that it can be beneficial for heart health.¹⁵ Shrivastava, Parikshit et al. “Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats.” Journal of traditional and complementary medicine vol. 9,2 119-123. 2 Jun. 2018, PubMed Source It may aid with reducing blood pressure.

Magnesium Orotate is a bioavailable form of magnesium and can be used for promoting heart health.¹⁶ Classen, H G. “Magnesium orotate–experimental and clinical evidence.” Romanian journal of internal medicine = Revue roumaine de medecine interne vol. 42,3 (2004): 491-501.PubMed Source

Magnesium Oxide is an inexpensive form of magnesium, which is why it is the most common form of magnesium sold in pharmacies. However, it is poorly absorbed by the digestive tract.¹⁷ Schuchardt, Jan Philipp, and Andreas Hahn. “Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update.” Current nutrition and food science vol. 13,4 (2017): 260-278. PubMed Source

Magnesium Gluconate is well absorbed in your digestive tract, and, therefore, often used to treat low blood levels of magnesium.¹⁸ Coudray, C et al. “Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach.” Magnesium research vol. 18,4 (2005): 215-23.PubMed Source

Excessive intake of magnesium, particularly from supplements, can lead to gastrointestinal issues such as diarrhea, nausea, and abdominal cramping. More severe symptoms of magnesium overdose can include low blood pressure, irregular heartbeat, and cardiac arrest.

Before starting a high-dose magnesium supplement, it’s essential to consult with a healthcare provider. They can provide guidance on the right dosage for your needs, taking into account your current health status, lifestyle, and any medications you may be taking.

While diet and supplements form an integral part of maintaining adequate magnesium levels, incorporating several key lifestyle changes can significantly enhance your body’s magnesium status and overall health.

Regular Exercise. Physical activity is beneficial for overall health and can improve your body’s ability to regulate magnesium levels. However, remember that excessive sweating from intense exercise can also result in magnesium loss. Balance is key.

Stress Management. As we’ve discussed earlier, high-stress levels can lead to a decrease in magnesium. Implementing effective stress management strategies such as mindfulness, meditation, yoga, deep breathing exercises, and getting sufficient sleep can help your body conserve magnesium.

Limit Alcohol and Caffeine. Both alcohol and caffeine can increase magnesium excretion through urine. Reducing your intake of these substances can help your body maintain higher magnesium levels.

Quit Smoking. Nicotine can interfere with your body’s ability to absorb magnesium. If you smoke, quitting or reducing your use can improve your magnesium status.

Magnesium is an essential mineral, vital for hundreds of biochemical reactions in our body. However, in the face of modern lifestyle challenges, magnesium deficiency has become an increasingly prevalent health concern. Contributing factors range from dietary choices to higher stress levels, which can create a vicious circle, depleting our body’s magnesium reserves and heightening our susceptibility to stress.

Optimizing magnesium levels isn’t just about diet and supplementation, though these are crucial. A comprehensive approach should include lifestyle changes like regular and balanced exercise, effective stress management techniques, limiting intake of alcohol and caffeine, and quitting smoking. The road to optimal magnesium levels and better health doesn’t have to be overwhelming. Small, consistent changes can make a significant impact.