Life Extension Magazine®

The High Risk of Low Magnesium

As the evidence mounts, the risks of low magnesium are becoming apparent in the forms of increased incidences of cardiovascular, skeletal, cognitive, and other age-related disorders.

By Michael Downey.

Magnesium is required for the function of over 300 enzymes in the body.^1,2

A deficiency of this mineral has been tied to increased risk for body-wide health conditions including osteoporosis,^3,4 cardiovascular and metabolic disease,^3-5 cognitive decline,⁴ and dementia.⁴

It’s estimated that about 60% of Americans don’t get enough magnesium from their diet,6 making supplementation important for many individuals.⁷

The potential benefits can be enormous:

In an observational study, men with a higher intake of magnesium had a 41% lower stroke risk compared to those with a lower intake.⁸
In a prospective study, older women with higher magnesium intake had a 12% reduced risk of frailty as compared to those with the lowest intake.⁹
In another prospective study of adults with or at risk for osteoporosis, women with the highest dietary magnesium intake reduced their fracture risk by up
to 62%; in men this risk was reduced by 53%.¹⁰
In people with or at risk for type II diabetes, taking magnesium improved glucose control^11-13 and insulin sensitivity.^11,14
In a clinical trial of individuals with metabolic syndrome and low magnesium levels, supplementation with magnesium significantly reduced multiple cardiovascular risk factors in a clinical trial.¹⁵

These favorable human data have caused magnesium supplementation to surge upward in recent years.

What you need to know

The Importance of Magnesium

Magnesium plays critical roles throughout the body and is required for over 300 enzymatic reactions.
Most Americans do not get enough magnesium, placing them at higher risk for cardiovascular disease, type II
diabetes, and other chronic diseases.
Magnesium intake has been shown to improve cognition, support cardiovascular and metabolic health, lower stroke risk, improve insulin sensitivity and
glucose control, and promote bone strength.

Magnesium Deficits

In the U.S., about 45% of the overall population are magnesium deficient.^6,16

This poses serious health risks.^6,7,17 Magnesium has been shown to:

Facilitate cellular energy production,^17,18
Support DNA synthesis and repair,^3,19 and
Counter chronic inflammation.^20,21

Multiple body systems and functions depend on adequate magnesium and suffer when deficiency occurs.^17,22

Cardiovascular Effects

Blood levels of magnesium are strongly associated with cardiovascular risk.^23,24

An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure risk declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia.²⁵

Higher magnesium consumption is also associated with lower stroke risk. One observational study found that men in the top 30% of magnesium intake had a 41% reduction in stroke risk compared to those in the bottom 10% of magnesium intake.⁸

Magnesium helps regulate blood pressure by a variety of mechanisms, including improving dilation of blood vessels.²⁶ In one intervention study of patients with essential hypertension, 300 mg magnesium supplementation for a month resulted in a significant reduction in both systolic and diastolic blood pressure.²⁷

A meta-analysis of seven randomized controlled clinical trials found that magnesium supplementation improved endothelial function,²⁸ a critical determinant of vascular health and overall cardiovascular risk.²⁹

A meta-analysis of human trials found that 300 mg per day of magnesium supplementation for a duration of one month in hypertensive patients reduced
systolic and diastolic blood pressure.³⁰

Patients with low magnesium levels are more susceptible to arrhythmias (irregular heartbeat).^31,32 Magnesium deficiency is common among individuals with congestive heart failure or those undergoing diuretic therapy. Magnesium supplementation helps maintain normal heart rhythm in high-risk individuals.⁷

In a clinical study of adults with metabolic syndrome and magnesium deficiency, taking magnesium significantly improved multiple parameters of metabolic disease and cardiovascular complications, including blood pressure, fasting glucose, triglycerides, and HDL (“good”) cholesterol.¹⁵

Different Forms of Magnesium

All forms of magnesium are absorbed in the body. The key to maintaining optimal magnesium levels is regular supplementation and adherence to the recommended dosage on the product label. Oral magnesium comes in many different forms, including the following:

Magnesium glycinate combines magnesium with the amino acid glycine,⁴² enhancing its stability and solubility.⁴³ This compound is easily absorbed in the small intestine, is well tolerated and is associated with fewer gastrointestinal side effects.⁴⁴ Magnesium glycinate is a good option for those who have gastrointestinal distress with other forms.
Magnesium citrate is more soluble than magnesium oxide,⁴⁷ which allows for quick release in a form that is readily absorbed for shorter-term benefits.
Magnesium oxide is less soluble than magnesium citrate but contains a higher percentage of elemental magnesium per single dose.⁴⁵ It is commonly used for maintaining bowel regularity by people with chronic constipation and for supporting healthy magnesium levels.⁴⁶
Magnesium L-threonate has demonstrated brain health benefits in adults with cognitive dysfunction.³⁵
Magnesium acetyl taurate is rapidly absorbed in the body and has been shown to help manage anxiety.^48,49
Magnesium carbonate has been shown to help relieve gastrointestinal symptoms such as heartburn and constipation.⁵⁰

Some forms, such as magnesium citrate and glycinate, offer high solubility, making them ideal for delivering a lower dose of elemental magnesium in a single dose. Other forms offer a higher concentration of elemental magnesium in a single dose, making it desirable for multi-ingredient products that aim to deliver higher concentrations of elemental magnesium without increasing the number of pills.⁴⁵

Promoting Brain Health

In the brain, magnesium plays key roles in cognitive function, including learning and memory.^33,34

In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of a 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years.³⁵

In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks. Increased levels of magnesium in red blood cells were also associated with improvement in executive function (which includes mental skills like problem-solving and organizing) and overall cognition in some patients.³⁶

Blood Sugar Control

Many enzymes that rely on magnesium are involved in insulin function and the metabolism of blood
glucose.^2,5,37

Observational studies show that the lower the dietary magnesium intake, the higher the risk of developing diabetes.^5,37,38

In clinical studies of people with type II diabetes or at high risk of developing it, taking magnesium:

Improved control of glucose and A1C (which measures glucose levels over time),^11-13
Enhanced insulin sensitivity,¹⁴ and
Positively affected metabolic pathways.³⁹

These effects may reduce damage inflicted by type II diabetes and help delay its development.

The Importance of Taking Vitamin D with Magnesium

Magnesium and vitamin D are linked in the following ways:

Vitamin D supports optimal absorption of magnesium in the intestines.^1,17,51
Magnesium is required for vitamin D activation. Vitamin D must be converted into its active, useful form in the body by enzymes that require magnesium.^1,17
Vitamin D transport to tissues relies on the vitamin D-binding protein, which requires magnesium to function.¹

If either nutrient is lacking, the other suffers as well. It’s vital to get enough of both.

Stronger Bones

Magnesium is necessary for bone remodeling, the process by which old bone is broken down and new bone is formed.^40,41

This explains why about half of all magnesium in the body is stored in the bones.³

Magnesium deficiency is associated with a decrease in bone mass and an increase in inflammation and tissue damage, which can lead to osteoporosis.^2,41

In a prospective study of 3,765 participants ranging from 45 to 79 years old, those with the highest magnesium intake reduced their fracture risk over eight years by 53% for men and 62% for women.¹⁰

The benefits of magnesium are evident throughout the body.

Summary

Magnesium promotes health throughout the body, and a deficiency increases the risk of chronic health problems.

Higher magnesium intake or blood levels have been shown to improve cardiovascular health, reduce stroke risk, enhance cognitive function, improve blood sugar regulation, and strengthen bones.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

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