Magnesium in the Human Body

Magnesium is one of the most abundant minerals in the human body. In adults, approximately 25 grams of magnesium are present, evenly distributed between bones and other tissues. The majority of magnesium is found in bones, with only about 1% present in the blood.

Magnesium helps maintain the levels of other minerals

It has also been found that a portion of the magnesium stored in bones can be released, serving as a reserve source to help maintain proper magnesium levels inside and outside of cells. Therefore, magnesium plays a critical role in:

• Cell signaling, by interacting with receptors on cell membranes

• Protein phosphorylation processes

• Maintaining levels of calcium and potassium within cells, which is essential for cell membrane integrity

Magnesium Regulates Body Functions

Thus, magnesium plays a key role in regulating:

• Nerve transmission that affects skeletal muscle contractions

• Smooth muscle and heart stimulation

• Vasoconstriction and blood pressure

• Bone turnover and circulation

Magnesium’s Role in Enzymatic Reactions

Magnesium is involved in the function of more than 300 enzymes in the body. It can bind either directly to the enzyme or to the substrate the enzyme acts upon. Therefore, it is crucial for:

• Metabolic processes

• DNA and RNA synthesis

• Protein synthesis and energy storage in cells

• Glucose breakdown

• Maintaining electrolyte balance within cells

Magnesium and Migraines

A health article by the Pharmaceutical Association of Thailand under royal patronage highlighted the nutritional and clinical benefits of magnesium. It reported that using magnesium supplements may help prevent and relieve migraine headaches.

Studies have shown that patients with migraines who received magnesium supplements experienced reductions in both frequency and severity of their migraine symptoms.

In summary, taking 500 mg of magnesium oxide daily for 12 weeks has been shown to help reduce the frequency and intensity of migraines.

Magnesium and Alzheimer’s Disease

Magnesium has also been studied in relation to Alzheimer’s disease and cognitive decline. Research indicates that individuals with Alzheimer’s have significantly lower magnesium levels compared to healthy individuals. However, conclusive evidence is still lacking.

In another long-term study involving 303 elderly Japanese participants (aged 60 and above) followed over 17 years, it was found that higher intake of potassium, calcium, and magnesium was associated with improved memory. However, among those already diagnosed with dementia, no significant changes were observed.

Magnesium and Exercise

Magnesium may help enhance exercise performance. During physical activity, the body requires 10–20% more magnesium to support:

• Transport of blood sugar into muscles

• Removal of lactic acid from muscles, which causes fatigue

Magnesium supplementation may improve exercise performance in older adults, athletes, and individuals with chronic illness, especially since lactic acid accumulation during workouts contributes to exhaustion.

Magnesium and Muscle Cramps

Magnesium is especially important for professional and amateur athletes, as well as regular exercisers. A common cause of sports-related injuries during training or competition is muscle cramps, which magnesium can help prevent.

Magnesium helps reduce muscle and blood vessel contractions, and also enhances the action of vitamin D.

Magnesium Intake Recommendations

• Men: 400 mg/day

• Women: 300 mg/day

This can be achieved through food or dietary supplements. It's recommended to take magnesium with meals or immediately after eating to enhance absorption and minimize side effects.

Precautions When Taking Magnesium

For individuals taking antacids or gastrointestinal coating medications, magnesium should be taken 2–3 hours apart or at different mealtimes.

For optimal safety, always consult with a doctor, pharmacist, or health professional before beginning any supplement regimen.