How magnesium can support your health and help reduce inflammation

Written By Alicia McCarthy

Magnesium is involved in many different functions throughout the body. It is often known for supporting sleep and muscle relaxation. Being involved in over 600 reactions, its function ranges from DNA, RNA and protein synthesis to supporting mood, blood sugar balance and may even help with migraines and managing PMS symptoms.  

Magnesium has also been shown to support the reduction of inflammation in the body, with inadequate magnesium intake being linked to higher inflammation.

In this blog I’ll be talking about magnesium and its different roles in the body, how it can affect different aspects of health and the relationship between magnesium intake and inflammation. 

Magnesium roles in the body 

Magnesium has many important roles for our body function including: 

  • DNA, RNA and protein synthesis: It is involved in the processes of creating DNA, RNA and protein, important for cell repair and growth. 

  • Muscle function: Magnesium supports muscle relaxation and contraction which can help to prevent or reduce muscle cramps and spasms. 

  • Energy production: Magnesium is important in the process of energy production in cells throughout the body. 

  • Nervous system functioning: Magnesium helps regulate neurotransmitters, supporting proper nervous system functioning and helping to support a calm nervous system.  

  • Heart health: Magnesium helps support muscle function of the heart and blood vessels, regulating heart beat and blood pressure. 

  • Bone health: Magnesium is involved in the structural development of bone throughout the body, working with calcium and vitamin D for bone formation.  

  • Blood sugar regulation: Magnesium helps with insulin function and keeping stable blood sugar levels. 

  • Sleep and mood regulation: It can promote relaxation and improved sleep quality as well as support mental health, helping to reduce stress, and may help with reducing anxiety and depression. 

 

Magnesium intake  

It is common for people to have low magnesium intake, there isn’t very recent data on magnesium intake within New Zealand however the Australian Health Survey 2011-2013 recorded magnesium intake and found that many people consume less magnesium than the recommended intake across age groups. With 1 in 3 people over 2 years not meeting the recommended intake of magnesium (37% of males and 34% of females) with different age groups ranging in overall magnesium intake and inadequate intake across all age groups. 

In New Zealand the RDI (recommended dietary intake) of magnesium for women is 320mg/day and men 420mg/day. Not enough information is known to assign an upper level of intake (UL) of magnesium from food sources but for supplements a UL has been set. Diarrhoea is the first sign of excessive magnesium intake, so, in supplement form the UL is 350mg/day to avoid diarrhoea and other potential symptoms from excessive magnesium intake.  

Magnesium and health  

  • Ongoing low intake of magnesium can result in changes to processes in the body which can cause an increased risk of illness over time. With enough magnesium intake having the potential to reduce the risk of cardiovascular disease and type 2 diabetes. 

  • Because magnesium is involved in glucose metabolism, low magnesium intake is associated with a higher risk of type 2 diabetes and may contribute to insulin resistance. 

  • Magnesium also plays an important role in bone formation and low magnesium levels have been linked to higher risk of low bone mineral density and osteoporosis. 

Magnesium and Inflammation 

C-reactive protein (CRP) is a blood marker commonly used to test for chronic inflammation in the body. Research has shown that supplementing magnesium in people with high CRP helps to reduce inflammation levels. 

Increased magnesium intake has been shown to help inflammation in people who have low magnesium status. The relationship is less clear in people with adequate magnesium status but chronic inflammation present. It has generally been shown that supplementation of magnesium in people with adequate magnesium status but chronic inflammation doesn’t have a significant effect on reducing inflammation levels. 

The relationship between low magnesium in people with chronic inflammation and the ability to reduce inflammation when more magnesium is included in the diet or through supplementation however seems effective in supporting the reduction of inflammation. 

Given that there seems to be a significant percentage of the population that may have low magnesium intake, this highlights the importance of ensuring enough magnesium intake because of its positive effect on inflammation. It is not the only cause of chronic inflammation, but a supporter of proper body function, and inflammatory regulation.  

There are many other factors influencing the development of inflammation, like overall diet, exercise, sleep and stress. Magnesium intake is just one tool to consider when addressing chronic inflammation in the body.

What foods are good sources of magnesium?

  • Dark leafy greens: kale and spinach 

  • Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, hemp seeds, chia seeds 

  • Wholegrains: quinoa, brown rice, buckwheat, oats 

  • Legumes: black beans, chickpeas, lentils 

  • Dark chocolate 

Overall 

Magnesium is an important mineral for our body in many different ways and if you are working to reduce inflammation it may be beneficial to think more about good magnesium sources in your diet and intentionally including these foods. If you find it difficult to get enough magnesium through dietary intake it could be worth considering taking a high quality magnesium supplement to see if you notice a positive effect on inflammation or other symptoms such as PMS, mood and sleep. 

References 

Australian Bureau of Statistics. (2011). Australian Health Survey: Usual Nutrient Intakes. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release. 

Chacko, S., Song, Y., Nathan, L., Tinker, L., de Boer, I., & Tylavsky, F. (2010). Relations of dietary magnesium intake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women. Diabetes Care, 33(2), 304-310. http://dx.doi.org/10.2337/dc09-1402  

De Baaij, J., Hoenderop, J., & Bindels, R. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1-46. https://doi.org/10.1152/physrev.00012.2014  

Dibaba, D., Xun, P., & He, K. (2014). Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. European Journal of Clinical Nutrition, 68,(4), 510-516. https://doi.org/10.1038/ejcn.2014.7  

Maier, J., Castigloni, S., Locatelli, L., Zocchi, M., & Mazur, A. (2021). Magnesium and inflammation: Advances and perspectives. Seminars in Cell and Developmental Biology, 115,37-44. https://doi.org/10.1016/j.semcdb.2020.11.002  

Moslehi, N., Vafa, M., Rahini-Foroushani, A., & Golestan, B. (2012). Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. Journal of research in medical sciences, 17(7), 607-614. PMCID: PMC3685774 

National institutes of Health (2022). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

Nielsen, F. (2017). Dietary magnesium and chronic disease. Advances in Chronic Kidney Disease, 25(3), 230-235. https://doi.org/10.1053/j.ackd.2017.11.005 

Nielsen, F. (2018). Magnesium deficiency and increased inflammation: current perspectives. Journal of inflammation research, 11, 25-34. https://doi.org/10.2147/JIR.S136742

Alicia McCarthy
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