Magnesium is an essential element in biological systems. Magnesium occurs typically as the Mg2+ ion. It is an essential mineral nutrient (i.e., element) for life and is present in every cell type in every organism. For example, adenosine triphosphate (ATP), the main source of energy in cells, must bind to a magnesium ion in order to be biologically active. What is called ATP is often actually Mg-ATP. As such, magnesium plays a role in the stability of all polyphosphate compounds in the cells, including those associated with the synthesis of DNA and RNA.
Over 300 enzymes require the presence of magnesium ions for their catalytic action, including all enzymes utilizing or synthesizing ATP, or those that use other nucleotides to synthesize DNA and RNA.
In plants, magnesium is necessary for synthesis of chlorophyll and photosynthesis.
Function
A balance of magnesium is vital to the well-being of all organisms. Magnesium is a relatively abundant ion in Earth's crust and mantle and is highly bioavailable in the hydrosphere. This availability, in combination with a useful and very unusual chemistry, may have led to its utilization in evolution as an ion for signaling, enzyme activation, and catalysis. However, the unusual nature of ionic magnesium has also led to a major challenge in the use of the ion in biological systems. Biological membranes are impermeable to magnesium (and other ions), so transport proteins must facilitate the flow of magnesium, both into and out of cells and intracellular compartments.
Human health
Inadequate magnesium intake frequently causes muscle spasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Acute deficiency (see hypomagnesemia) is rare, and is more common as a drug side-effect (such as chronic alcohol or diuretic use) than from low food intake per se, but it can occur in people fed intravenously for extended periods of time.
The most common symptom of excess oral magnesium intake is diarrhea. Supplements based on amino acid chelates (such as glycinate, lysinate etc.) are much better-tolerated by the digestive system and do not have the side-effects of the older compounds used, while sustained-release dietary supplements prevent the occurrence of diarrhea. Since the kidneys of adult humans excrete excess magnesium efficiently, oral magnesium poisoning in adults with normal renal function is very rare. Infants, which have less ability to excrete excess magnesium even when healthy, should not be given magnesium supplements, except under a physician's care.
Pharmaceutical preparations with magnesium are used to treat conditions including magnesium deficiency and hypomagnesemia, as well as eclampsia. Such preparations are usually in the form of magnesium sulfate or chloride when given parenterally. Magnesium is absorbed with reasonable efficiency (30–40%) by the body from any soluble magnesium salt, such as the chloride or citrate. Magnesium is similarly absorbed from Epsom salts, although the sulfate in these salts adds to their laxative effect at higher doses. Magnesium absorption from the insoluble oxide and hydroxide salts (milk of magnesia) is erratic and of poorer efficiency, since it depends on the neutralization and solution of the salt by the acid of the stomach, which may not be (and usually is not) complete.
Magnesium orotate may be used as adjuvant therapy in patients on optimal treatment for severe congestive heart failure, increasing survival rate and improving clinical symptoms and patient's quality of life.
In 2022, magnesium salts were the 207th most commonly prescribed medication in the United States, with more than 1million prescriptions.
Nerve conduction Magnesium can affect muscle relaxation through direct action on cell membranes. Mg2+ ions close certain types of calcium channels, which conduct positively charged calcium ions into neurons. With an excess of magnesium, more channels will be blocked and nerve cells' activity will decrease.
Hypertension Intravenous magnesium sulphate is used in treating pre-eclampsia. For other than pregnancy-related hypertension, a meta-analysis of 22 clinical trials with dose ranges of 120 to 973 mg/day and a mean dose of 410 mg, concluded that magnesium supplementation had a small but statistically significant effect, lowering systolic blood pressure by 3–4 mm Hg and diastolic blood pressure by 2–3 mm Hg. The effect was larger when the dose was more than 370 mg/day.
Diabetes and glucose tolerance Higher dietary intakes of magnesium correspond to lower diabetes incidence. For people with diabetes or at high risk of diabetes, magnesium supplementation lowers fasting glucose.
Mitochondria
Magnesium is essential as part of the process that generates adenosine triphosphate.
Mitochondria are often referred to as the "powerhouses of the cell" because their primary role is generating energy for cellular processes. They achieve this by breaking down nutrients, primarily glucose, through a series of chemical reactions known as cellular respiration. This process ultimately produces adenosine triphosphate (ATP), the cell's main energy currency.
Vitamin D
Magnesium and vitamin D have a synergistic relationship in the body, working together to optimize each other's functions.
Testosterone
It is theorized that the process of making testosterone from cholesterol, needs magnesium to function properly.
Studies have shown that significant gains in testosterone occur after taking 10 mg magnesium/kg body weight/day.
Dietary recommendations The U.S. Institute of Medicine (IOM) updated Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs) for magnesium in 1997. If there is not sufficient information to establish EARs and RDAs, an estimate designated Adequate Intake (AI) is used instead. The current EARs for magnesium for women and men ages 31 and up are 265 mg/day and 350 mg/day, respectively. The RDAs are 320 and 420 mg/day. RDAs are higher than EARs so as to identify amounts that will cover people with higher than average requirements. RDA for pregnancy is 350 to 400 mg/day depending on age of the woman. RDA for lactation ranges 310 to 360 mg/day for same reason. For children ages 1–13 years, the RDA increases with age from 65 to 200 mg/day. As for safety, the IOM also sets tolerable upper intake levels (ULs) for vitamins and minerals when evidence is sufficient. In the case of magnesium the UL is set at 350 mg/day. The UL is specific to magnesium consumed as a dietary supplement, the reason being that too much magnesium consumed at one time can cause diarrhea. The UL does not apply to food-sourced magnesium. Collectively the EARs, RDAs and ULs are referred to as Dietary Reference Intakes."Magnesium", pp.190-249 in "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride". National Academy Press. 1997.
+ Reference Daily Intake of magnesium Updated: September 26, 2018 Age Male Female Pregnancy Lactation Birth to 6 months 30 mg* 30 mg* 7–12 months 75 mg* 75 mg* 1–3 years 80 mg 80 mg 4–8 years 130 mg 130 mg 9–13 years 240 mg 240 mg 14–18 years 410 mg 360 mg 400 mg 360 mg 19–30 years 400 mg 310 mg 350 mg 310 mg 31–50 years 420 mg 320 mg 360 mg 320 mg ≥51 years 420 mg 320 mg * = Adequate intake
The European Food Safety Authority (EFSA) refers to the collective set of information as Dietary Reference Values, with Population Reference Intake (PRI) instead of RDA, and Average Requirement instead of EAR. AI and UL are defined the same as in the United States. For women and men ages 18 and older, the AIs are set at 300 and 350 mg/day, respectively. AIs for pregnancy and lactation are also 300 mg/day. For children ages 1–17 years, the AIs increase with age from 170 to 250 mg/day. These AIs are lower than the U.S. RDAs. The European Food Safety Authority reviewed the same safety question and set its UL at 250 mg/day lower than the U.S. value. The magnesium UL is unique in that it is lower than some of the RDAs. It applies to intake from a pharmacological agent or dietary supplement only and does not include intake from food and water.
Labeling For U.S. food and dietary supplement labeling purposes, the amount in a serving is expressed as a percent of daily value (%DV). For magnesium labeling purposes, 100% of the daily value was 400 mg, but as of May 27, 2016, it was revised to 420 mg to bring it into agreement with the RDA. A table of the old and new adult Daily Values is provided at Reference Daily Intake.
Food sources
Green vegetables, such as spinach, provide magnesium because of the abundance of chlorophyll molecules, which contain the ion. Nuts (especially Brazil nuts, cashews and almonds), seeds (e.g., pumpkin seeds), dark chocolate, roasted soybeans, bran, and some whole grains are also good sources of magnesium.
Although many foods contain magnesium, it is usually found in low levels. As with most nutrients, daily needs for magnesium are unlikely to be met by one serving of any single food. Eating a wide variety of fruits, vegetables, and grains will help ensure adequate intake of magnesium.
Because magnesium readily dissolves in water, refined foods, which are often processed or cooked in water and dried, in general, are poor sources of the nutrient. For example, whole-wheat bread has twice as much magnesium as white bread because the magnesium-rich germ and bran are removed when white flour is processed. The table of food sources of magnesium suggests many dietary sources of magnesium.
"Hard" water can also provide magnesium, but "soft" water contains less of the ion. Dietary surveys do not assess magnesium intake from water, which may lead to underestimating total magnesium intake and its variability.
Too much magnesium may make it difficult for the body to absorb calcium. Not enough magnesium can lead to hypomagnesemia as described above, with irregular heartbeats, high blood pressure (a sign in humans but not some experimental animals such as rodents), insomnia, and muscle spasms (fasciculation). However, as noted, symptoms of low magnesium from pure dietary deficiency are thought to be rarely encountered.
Following are some foods and the amount of magnesium in them:
Pumpkin seeds, no hulls ( cup) = 303 mg Chia seeds ( cup) = 162 mg Buckwheat flour ( cup) = 151 mg Brazil nuts ( cup) = 125 mg Oat bran, raw ( cup) = 110 mg Cocoa powder ( cup) = 107 mg Halibut (3 oz) = 103 mg Almonds ( cup) = 99 mg Cashews ( cup) = 89 mg Whole wheat flour ( cup) = 83 mg Spinach, boiled ( cup) = 79 mg Swiss chard, boiled ( cup) = 75 mg Chocolate, 70% cocoa (1 oz) = 73 mg Tofu, firm ( cup) = 73 mg Black beans, boiled ( cup) = 60 mg Quinoa, cooked ( cup) = 59 mg Peanut butter () = 50 mg Walnuts ( cup) = 46 mg Sunflower seeds, hulled ( cup) = 41 mg Chickpeas, boiled ( cup) = 39 mg Kale, boiled ( cup) = 37 mg Lentils, boiled ( cup) = 36 mg Oatmeal, cooked ( cup) = 32 mg Fish sauce () = 32 mg Milk, non fat () = 27 mg Coffee, espresso (1 oz) = 24 mg Whole wheat bread (1 slice) = 23 mg
Biological range, distribution, and regulation In animals, it has been shown that different cell types maintain different concentrations of magnesium. It seems likely that the same is true for plants. This suggests that different cell types may regulate influx and efflux of magnesium in different ways based on their unique metabolic needs. Interstitial and systemic concentrations of free magnesium must be delicately maintained by the combined processes of buffering (binding of ions to proteins and other molecules) and muffling (the transport of ions to storage or extracellular spaces).