Simply put, we need magnesium for good health

Sometimes health matters are not as complicated as they seem. Take a situation where we get poor sleep, feel fatigued, have muscle aches, and too often find ourselves venturing into headache territory. These symptoms could all be related to one thing — magnesium deficiency.

Magnesium is one of those minerals we, and I really do mean most of us, do not get enough of without supplementation. This is despite it being the seventh most common element around. In our body, it is the 11th. It was named after the Magnesia region in ancient Greece.

There are over 300 biochemical processes in our body that magnesium plays a role in. I’ve read some reports that put this as high as 800. But the fact remains, that this mineral is active in pretty much every cell.

This mineral helps maintain healthy nerve and muscles function, supports our immune system, is part of maintaining a regular heartbeat, and is critical to bone mineralization. But that’s not all. It is an important ingredient in the production of protein and helps to maintain normal blood sugar levels.

The very basic building blocks of life, including DNA, are created with the help of magnesium. Magnesium also activates enzymes in the body, it creates cellular energy, and it regulates the concentrations of other minerals, especially calcium.

In plants, magnesium plays an important role by being the central atom around which chlorophyll congregates. This is what make grass and trees green. When magnesium is deficient, things start to turn yellow.

Almost 60% of magnesium is stored in our bones and the other 40% within cells. Only about 1% is in our blood or stored outside of cells. Magnesium absorption starts with food being broken down and carried to the intestines, principally the small one, where we take in about 20 to 50% depending upon the form.

Some magnesium is transported actively into the body. Larger quantities, though, are moved passively through a process called diffusion. This is where a greater amount of one mineral on one side of the intestinal barrier moves to the other side because there is less there. The body is trying to balance things out.

Iron messes with the absorption of magnesium and that is why recommendations are to take them separately for maximum absorption. Or you can just take more. But not too much. Because magnesium is known for its laxative effect. If you are constipated, try taking more magnesium in a form that is not too absorbable — like oxide or citrate. You’ll known soon enough what I mean.

I’ve read that we may have about 24 to 28 total grams of magnesium in the body. Your body excretes only about 5% of the magnesium your kidneys filter. Most is kept in circulation. Unless you are taking a diuretic, then this blocks re-absorption of magnesium and you’ll become deficient.

So much of our soil is depleted of magnesium, either from acid rain or over farming, that we do not get enough from diet. If your diet is high in protein and calcium, or you take extra vitamin D, you are in need of magnesium.

Whether from impaired breakdown and absorption, increased excretion, higher demand, drug-induced nutrient depletion, or reduced levels in our food, I believe we can pretty much all benefit from taking extra magnesium. More energy, less muscle aches, improved sleep, and reduced headaches could each be a result of increasing one thing – magnesium.

More and more studies are pointing to the role of magnesium in mental performance, dementia, anxiety, inflammation, blood pressure, lung function, and depression. With a least 10 different types of magnesium available, picking the right one can be tricky.

Stop on by the nutrition center if you want to learn about the different forms.

Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.