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Magnesium

Magnesium featured article

Introduction

Magnesium is an essential dietary mineral. It plays critical roles in myriad physiological processes, serving as a cofactor to more than 300 enzymes in the human body and maintaining the integrity of cellular structures and DNA. Magnesium deficiency is widespread, affecting more than half of people in the U.S. and increasing the risk of many chronic conditions, including cancer, metabolic disorders, and neurodegenerative diseases.

At a glance, magnesium participates in:

  • Enzymatic reactions, serving as a cofactor for more than 300 enzymes involved in various physiological processes, including protein synthesis, muscle and nerve function, and blood glucose control.
  • Brain health, preserving brain volume and cognitive function in aging.
  • Stress and mood regulation, mediating the body's stress response and influencing synapse formation.
  • Chronic disease protection, supporting DNA repair and ameliorating oxidative stress. -...

Episodes

Posted on April 2nd 2024 (about 1 year)

In this clip, Dr. Rhonda Patrick discusses magnesium's crucial roles in bone health, vitamin D metabolism, and blood pressure management.

Posted on April 2nd 2024 (about 1 year)

In this clip, Dr. Rhonda Patrick discusses how stress, sleep, noise, and exercise affect magnesium levels.

Posted on April 2nd 2024 (about 1 year)

In this clip, Dr. Rhonda Patrick discusses magnesium's vital role in DNA repair and its impact on aging, cancer risk, and mortality.

Topic Pages

  • Magnesium

    Magnesium, atomic number 12, is a divalent alkaline-earth metal crucial for ATP-dependent enzymatic catalysis and chlorophyll chelation.

News & Publications

  • Micronutrient deficiencies contribute to insulin resistance, a key driver of type 2 diabetes, but researchers still don’t fully understand their role in the disease’s progression. A recent study found that nearly half of people with type 2 diabetes suffer from multiple micronutrient deficiencies, with vitamin D being the most prevalent.

    Researchers analyzed data from studies investigating links between micronutrient deficiencies and type 2 diabetes. Their analysis included 132 studies and more than 52,000 participants.

    They found that 45% of people with type 2 diabetes had multiple micronutrient deficiencies. Women with the disease were more likely to have deficiencies, with 48% affected compared to 41% of men. Vitamin D deficiency was the most common, affecting 60% of participants, followed by magnesium (42%) and vitamin B12 (28%)—the latter being especially prevalent among people with type 2 diabetes who were taking metformin. The prevalence of deficiencies also varied by region.

    These findings suggest that micronutrient deficiencies are widespread in people with type 2 diabetes, particularly among women. Check out our many resources on micronutrients, including vitamin D and magnesium, and the long-term health consequences of deficiencies.

  • Magnesium is critical for various biochemical processes, including DNA repair and replication. It also helps regulate homocysteine, an amino acid that, when elevated, can increase the risk of heart disease and other serious health problems. A recent study found that low magnesium levels might contribute to increased DNA damage, particularly when accompanied by high homocysteine levels.

    Researchers measured the blood levels of magnesium, homocysteine, folate, and vitamin B12 in 172 healthy middle-aged people. They also assessed DNA damage by examining specific biomarkers in the blood cells, such as micronuclei, nucleoplasmic bridges, and nuclear buds.

    They found that participants with low magnesium and high homocysteine levels had more DNA damage markers than those with high magnesium and low homocysteine levels. While males had slightly higher magnesium and homocysteine levels, females tended to have greater numbers of specific DNA damage markers, particularly micronuclei. Despite these differences, the general pattern remained, with lower magnesium and higher homocysteine linked to increased DNA damage.

    These findings indicate that maintaining higher magnesium levels might protect against DNA damage, particularly for people with high homocysteine. They also underscore the importance of adequate magnesium intake in overall health and its potential role in reducing the risk of diseases linked to DNA damage. Learn more about the health effects of magnesium in this episode featuring Dr. Rhonda Patrick and our comprehensive overview article.

  • Muscle contraction relies on a magnesium-dependent calcium transport system. Consequently, magnesium levels drop after exercise, increasing muscle soreness and impairing performance. A recent review found that magnesium supplementation reduces muscle soreness, improves performance, and protects against muscle damage.

    Researchers reviewed the findings of four studies investigating the effects of magnesium supplementation on muscle soreness. The studies included 73 participants (60 males and 13 females) between the ages of 19 and 27. One study focused on muscle soreness, one on running performance, and two on team sports performance.

    They found that 350 milligrams of magnesium glycinate daily reduced muscle soreness and improved recovery after resistance training. Similarly, 500 milligrams of magnesium oxide and stearate taken daily for a week reduced muscle soreness in recreational runners with low dietary magnesium intake. Markers of muscle damage decreased in elite basketball players who took 400 milligrams of magnesium daily throughout the season. Competitive cyclists experienced similar effects at the same dose.

    These findings suggest that magnesium supports muscle health and performance in recreational and competitive athletes. The review’s authors posited that physically active people need 10% to 20% more magnesium than the recommended doses taken two hours before physical activity, even during the off-season. For more information about magnesium, check out our deep-dive podcast and our comprehensive overview article.

  • Mild cognitive impairment is often a precursor to Alzheimer’s disease, marking the initial stages of cognitive decline that precede more severe dementia. Evidence suggests lifestyle factors mediate the progression of mild cognitive impairment. A recent study found that intensive lifestyle modification improves cognitive and functional performance and slows disease progression in older adults with mild cognitive impairment.

    Researchers conducted a randomized controlled trial involving 49 participants aged 45-90 with mild cognitive impairment or early dementia due to Alzheimer’s disease. Half of the participants received the usual care, while the other half received a 20-week intensive lifestyle intervention. The researchers assessed the participants' cognitive and functional performance and measured plasma biomarkers associated with Alzheimer’s before and after the intervention.

    They found that participants in the intervention group showed considerable improvements in cognition and function compared to the control group. In addition, Aβ42/40 ratios increased in the intervention group but decreased in the control group.

    The Aβ42/40 ratio is a measure of the relative levels of two forms of amyloid-beta protein (Aβ42 and Aβ40) in the blood or cerebrospinal fluid. It is a biomarker used to assess the presence and progression of Alzheimer’s disease. Lower ratios typically indicate higher levels of brain amyloid-beta plaques, a hallmark of the disease. An increase in the Aβ42/40 ratio, as observed in the intervention group, suggests a potential reversal or slowing of amyloid-beta plaque accumulation, indicating an improvement in disease pathology.

    These findings suggest that intensive lifestyle modification has profound effects on Alzheimer’s disease progression in older adults with mild cognitive impairment. FoundMyFitness has a wealth of information about the various components used in this intensive protocol, which included:

  • Migraine is a neurological disorder commonly manifested as severe headache pain accompanied by nausea, vomiting, and light sensitivity. Approximately 15 percent of people worldwide experience migraine, with women reporting migraine more often than men. A new study shows that migraine increases a person’s risk of vascular dementia.

    Researchers used data from a large, population-based cohort study involving nearly 6 million adults with or without regular migraines. They tracked the participants' health for about ten years and assessed their risk for developing vascular dementia.

    They found that people with chronic migraines were 33 percent more likely to develop vascular dementia than those without. Those with episodic migraines were 16 percent more likely. The risk of developing vascular dementia was greater among younger people, women, non-smokers, and those without hypertension or diabetes.

    These findings suggest that migraine increases the risk of developing vascular dementia, possibly manifesting in younger, otherwise healthy adults. Migraines and vascular dementia share many pathophysiological traits that may explain their interconnected risk. For example, both conditions elicit alterations in cerebral blood flow, with migraines characterized by impaired blood vessel tone and responsiveness and vascular dementia characterized by chronic cerebrovascular insufficiency. In addition, inflammatory processes contributing to brain endothelial dysfunction play a critical role in both disorders.

    However, some evidence suggests magnesium prevents migraines. Learn more in this clip featuring Dr. Rhonda Patrick.

  • Magnesium may protect the brain from age-related volume losses, a new study showed. People with the highest magnesium intake had larger brain volumes than those with lower intake – a protective effect that corresponded to roughly one year less aging.

    The study involved more than 6,000 adults between the ages of 40 and 73 years enrolled in the UK Biobank study. The participants completed questionnaires about their typical daily magnesium intake. They also underwent brain scans that measured their brain volumes and identified the presence of white matter lesions – areas in the brain that often indicate cerebral small blood vessel disease, a risk factor for dementia.

    The scans revealed that participants with the highest magnesium intake – 550 milligrams or more daily – had larger gray matter and hippocampal volumes than those with normal intake (about 350 milligrams daily). In middle-aged adults, this effect on brain health corresponded to about one year of aging. The protective effects of magnesium were more pronounced in women than in men.

    Magnesium is an essential mineral. It is found in green leafy vegetables, legumes, nuts, seeds, and whole grains, and is widely available as a dietary supplement. Evidence suggests that low magnesium levels are involved in the pathogenesis of various age-related brain disorders. In addition, people with Alzheimer’s disease often have lower magnesium levels than healthy people. More than half of people living in the United States likely have magnesium deficiency

    These findings suggest that magnesium protects the brain against age-related volume losses, which are associated with dementia. It also aligns with other research showing that people who follow the MIND diet, which emphasizes the consumption of magnesium-rich green leafy vegetables, were 40 percent less likely to develop Alzheimer’s disease.

  • Nearly half of all people living in the United States are deficient in magnesium. However, people with higher magnesium intake were nearly half as likely to develop type 2 diabetes than those with lower intake, a 2010 study found. Those with higher magnesium intake also had lower markers of inflammation.

    Researchers conducted a long-term study in nearly 5,000 healthy young adults to investigate the role that lifestyle and other factors play in the risk of developing cardiovascular disease. They quantified their magnesium intake and measured their inflammatory markers.

    They found that those with the highest dietary magnesium intake were 47 percent less likely to develop type 2 diabetes over a 20-year period than those with the lowest intake, even after taking other risk factors into consideration. Levels of inflammatory markers, including C-reactive protein, interleukin-6, and fibrinogen – a protein that participates in clot formation – were lower among those with higher magnesium intake.

    Magnesium is an essential mineral and a cofactor for hundreds of the body’s enzymes. Magnesium deficiency is linked with an increased risk of cardiovascular disease, osteoporosis, and metabolic disorders, including hypertension and type 2 diabetes. Current magnesium intakes among people living in the United States are below recommended levels (400-420 milligrams per day for men and 310-320 milligrams per day for women).

    This study highlights the role dietary magnesium plays in health and underscores the mineral’s importance in the human diet. Dietary sources rich in magnesium include green leafy vegetables, unrefined grains, legumes, beans, and nuts. Try this magnesium-rich smoothie recipe to get more of this essential nutrient in your diet.

  • Omega-3 fatty acids, folic acid, and CoQ10 reduce the risk of cardiovascular disease.

    Some nutritional components benefit cardiovascular health, but others have no effect on cardiovascular health or may even harm it, according to a recent study. Nutritional components providing the greatest benefit include omega-3 fatty acids, folic acid, and coenzyme Q10 (CoQ10), a vitamin-like compound produced in the body.

    Researchers analyzed the findings of more than 880 trials involving more than 880,000 participants that investigated the benefits of various macronutrients, micronutrients, and bioactive compounds on cardiovascular health.

    They found that the nutritional components had varied effects on cardiovascular health. For example, while omega-3 fatty acids, folic acid, and CoQ10 reduced the risk of cardiovascular disease, selenium and vitamins C, D, and E had no effect on the risk for either cardiovascular disease or type 2 diabetes (which often coincides with cardiovascular disease). On the other hand, beta-carotene (a vitamin A precursor) increased the risk of death from all causes. The researchers did not investigate the effects of the various nutritional components in combination versus alone.

    This analysis demonstrates that nutrition plays important roles in maintaining cardiovascular and metabolic health and supports the findings of large, epidemiological studies that have demonstrated that adherence to dietary patterns that are rich in omega-3 fatty acids, folic acid, and CoQ10, such as the Mediterranean Diet, for example, improves cardiometabolic health.

  • From the publication:

    Many factors, including external, environmental and internal factors, influence testosterone levels. The impact of energy intake derived from a testosterone-boosting diet depends on a human body mass. In the case of people of healthy body mass, insufficient energy intake may result in a reduction in testosterone levels in men. The same energy deficit in obese people, may, in turn, result in a neutral or positive impact on the levels of the hormone. Undoubtedly, nutritional deficiency, and particularly of such nutrients as zinc, magnesium, vitamin D, together with low polyphenols intake, affects the HPG [hypothalamic–pituitary–gonadal] axis. The levels of mental and oxidative stress can also adversely impact the axis. The higher the cortisol levels in a human body, or the higher its daily fluctuation, the lower the testosterone levels. What is more, the effect seems to be strengthened by excessive body weight, which is related to the increased oxidative stress affecting the functions of the Leydig cells. Other factors which might disrupt testosterone synthesis may be the length and quality of sleep. Even though the issue is relatively unknown, it appears that both sleep deprivation (shorter than five hours) and low quality of sleep (sleeping with the light on, sleeping during the day, under the influence of alcohol) impact the testosterone levels negatively.

  • Higher serum magnesium concentrations reduce the risk of having a brain aneurysm.

    A brain aneurysm is a weakness in a blood vessel in the brain that swells and fills with blood. If the aneurysm ruptures, it releases blood into the spaces that surround the brain. This bleeding can cause many complications, including hemorrhagic stroke, brain damage, coma, and even death. Evidence from a 2021 study suggests that higher serum magnesium concentrations reduce the risk of having a brain aneurysm.

    Magnesium is an essential mineral and a cofactor for hundreds of enzymes. Found in green leafy vegetables, nuts, and seeds, magnesium participates in many physiological processes, including energy production, protein synthesis, ion transport, and cell signaling. Magnesium deficiency is linked with an increased risk of cardiovascular disease, osteoporosis, hypertension, and type 2 diabetes. Genetic variants called single nucleotide polymorphisms (SNPs) influence magnesium status.

    The investigators conducted an analysis using Mendelian randomization, a research method that provides evidence of links between modifiable risk factors and disease based on genetic variants within a population. Mendelian randomization is less likely to be affected by confounding or reverse causation than other types of studies, but since it is based on assumptions, the likelihood of the assumptions must be taken into consideration. Their analysis focused on five magnesium-related SNPs identified in a genome-wide association study in nearly 24,000 people of European ancestry. They found that for every 0.1 mmol/L genetically predicted increase in serum magnesium concentration, the risk of having either a ruptured or unruptured brain aneurysm decreased 34 percent.

    These findings suggest that higher magnesium concentrations reduce the risk of having a brain aneurysm. Learn more about the importance of magnesium in this episode featuring Dr. Rhonda Patrick.

  • Experts have long believed that high dietary sodium intake increases a person’s risk of adverse cardiovascular health outcomes, including high blood pressure. However, other dietary minerals, such as potassium, magnesium, and calcium, likely influence cardiovascular health too. Findings from a study published earlier this year suggest that dietary potassium and magnesium markedly decrease the risk of developing cardiovascular disease.

    Potassium is an essential mineral that plays key roles in cardiac function. It is found in a wide range of whole foods, especially potatoes, bananas, winter squashes, and some legumes. Processed foods are typically low in potassium. Nutrition experts have not established a recommended dietary allowance (RDA) for potassium, but intakes above 4,700 milligrams per day are considered optimal. Most people living in the United States consume roughly half this amount.

    Magnesium is also an essential mineral. It participates in many aspects of cardiovascular health and helps maintain normal heart rhythm. Magnesium is found in green leafy vegetables, nuts, and seeds. The RDA for magnesium varies according to age, life stage, and sex, ranging from 310 milligrams per day for a young adult female to 420 milligrams per day for an older adult male.

    The authors of the study drew on data from the Framingham Offspring Study, an ongoing cohort study of cardiovascular disease risk among people living in the northeastern United States. During multiple visits over a period of four years, the authors collected information from more than 2,300 adult participants (30 to 65 years old) regarding their overall health, lifestyles, and cardiovascular risks. Participants completed a food diary in which they recorded types and amounts of foods they consumed over a three-day period.

    The authors' analysis revealed that even after considering sex, body mass index, dietary fiber intake, and blood pressure, lower sodium intake (less than 2,500 mg/day) did not decrease the risk of cardiovascular disease. However, higher potassium intake (3,000 milligrams or more daily) decreased risk by 25 percent, and higher magnesium intake (320 milligrams or more daily) decreased risk by 34 percent. Higher calcium intake (700 milligrams or more daily) decreased cardiovascular risk by 19 percent, but this finding was not statistically significant.

    These findings suggest that potassium and magnesium play important roles in cardiovascular health. Public health efforts to reduce sodium intake have been largely unsuccessful, with most Americans consuming nearly 3,400 milligrams every day, considerably more than the recommended 2,300 milligrams per day. Focusing efforts on increasing the intake of potassium and magnesium may have greater returns on improving cardiovascular health.

  • Magnesium is a micronutrient that regulates healthy nerve transmission, brain plasticity, and more than 300 enzymatic reactions involved in key physiological processes. Although research suggests that magnesium deficiency is rare in developed nations, nearly half of people living in the United States do not consume sufficient magnesium on a daily basis. Low magnesium intake has been linked to elevated rates of metabolic conditions such as diabetes, cardiovascular disease, and particularly neurological conditions. A recent study suggests that the neural effects of magnesium insufficiency drive the development of abnormally unemotional and callous traits in early adolescence.

    Research suggests that magnesium plays important roles in regulating the dominant plasticity-promoting receptors of the brain (known as NMDA), particularly in the prefrontal cortex, which is heavily involved in evaluating outcomes, making decisions, and forming memories. In fact, supplementing animals with magnesium improves their ability to remember negative outcomes that do not occur immediately after certain actions, suggesting that childhood magnesium insufficiency impairs children’s ability to learn from the negative consequences of their actions.

    In this study, researchers collected information about the eating patterns of 445 children (aged 11 to 12 years) from diverse families in one county in the United States, through a series of detailed interviews conducted by dietitians with the children and their parents. The researchers also administered several psychological assessments to measure any potentially problematic externalizing (e.g., tendency to break rules and engage in violence) and internalizing features (e.g., depression and anxiety) of behavior. They also tested the children for a collection of traits described as callous-unemotional, which include low levels of empathy and guilt.

    Their analysis revealed that over 53 percent of children in their sample consumed insufficient magnesium. Moreover, a lower dietary intake of the mineral was associated with significantly more callous-unemotional traits. This effect held up after the researchers controlled for a variety of factors such as social adversity, total energy intake, and body mass index (although it is worth noting that children from more adverse families had consistently lower intakes of magnesium).

    These findings, which suggest that magnesium deficiency influences emotional development in children, have important implications from both from a social and population health perspective. Children with callous-unemotional traits are at significant risk of committing crime later in life and particularly resistant to behavioral interventions. As such, magnesium supplementation or dietary education might offer a cost-effective means of improving children’s psychological and behavioral development.

  • Attention-deficit/hyperactivity disorder (ADHD) is a common neurobehavioral condition. Characterized by inattention and/or hyperactive or impulsive behavior that interferes with functioning, learning, or development, ADHD affects as many as 7 percent of children and nearly 3 percent of adults worldwide. Findings from a study published earlier this year suggest that vitamin D and magnesium co-supplementation improves behavior and mental health in children with ADHD.

    A growing body of evidence suggests that nutritional inadequacies play critical roles in neurobehavioral and neuropsychiatric conditions, including ADHD, autism spectrum disorder, bipolar disorder, and schizophrenia. A common feature of these disorders is dysfunction of the body’s serotonin pathway. Serotonin is a neurotransmitter and hormone produced in the brain. It regulates social cognition (how people interact socially) and influences decision making. Serotonin levels are often diminished in people who have neurobehavioral or neuropsychiatric disorders.

    Vitamin D is a steroid hormone produced in the body in response to ultraviolet light exposure. Its synthesis relies on the activity of six enzymes that catalyze the various reactions in the pathways that activate or deactivate the vitamin. Ultimately, these enzymes modulate the extent of vitamin D-dependent gene expression in the body as well as vitamin D’s participation in various biological pathways. All of these enzymes are magnesium dependent, and evidence suggests that magnesium deficiency impairs vitamin D metabolism. Vitamin D influences serotonin synthesis via its actions on tryptophan hydroxylase 2, a rate-limiting enzyme involved in serotonin production. Interestingly, scientists have identified several tryptophan hydroxylase 2 gene variants associated with ADHD.

    The marine omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also play roles in serotonin pathways. EPA increases serotonin release by reducing certain types of prostaglandins (proinflammatory molecules). DHA modulates serotonin action by increasing cell membrane fluidity, promoting serotonin receptor accessibility.

    The Endocrine Society classifies “sufficiency” as 30 nanograms per milliliter (ng/ml) or higher (40 to 60 ng/ml is “optimal”); “insufficiency” as 21 to 29 ng/ml; and “deficiency” as less than 20 ng/ml. Based on these classifications, approximately 70 percent of people living in the United States have vitamin D insufficiency and 40 percent have deficiency. In addition, dietary intake of marine omega-3 fatty acids is low. Robust evidence suggests that poor vitamin D status and suboptimal intake of omega-3s contribute to serotonin pathway dysfunction, ultimately contributing to the pathophysiology of neurobehavioral and neuropsychiatric disorders.

    The authors of the present study conducted a randomized, double blind, placebo-controlled clinical trial involving 66 children (6 to 12 years of age) who had been diagnosed with ADHD. Half of the children received both 50,000 IU of vitamin D weekly plus 6 milligrams per kilogram of body weight per day of magnesium for eight weeks. The other half of the children received a placebo. The children’s parents completed questionnaires regarding the children’s mental health before and after the intervention.

    At the end of the eight-week period, serum vitamin D and magnesium concentrations were markedly increased in the children who received the supplemental vitamin D and magnesium, compared to those who received the placebo. In addition, the children who received the supplemental vitamin D and magnesium exhibited fewer emotional, behavioral, and social problems, compared with the children who received the placebo.

    These findings suggest that co-supplementation with vitamin D and magnesium improves behavior and mental health among children with ADHD. This was a small study, however, so further well-designed studies with larger sample sizes are needed to confirm these effects.

  • Pancreatic cancer is a rare, aggressive cancer, expected to claim the lives of more than 48,000 people this year. The lack of reliable screening tests and the vague, non-specific symptoms associated with pancreatic cancer make diagnosing the disease difficult and often late. Even when diagnosed early, pancreatic cancer has a poor prognosis, with only about 8 percent of people who develop the disease surviving longer than five years. Findings from a 2015 study suggest that magnesium reduces the risk of pancreatic cancer.

    Magnesium is an essential mineral and a cofactor for hundreds of enzymes. It is involved in many physiological processes, including energy production, nucleic acid and protein synthesis, ion transport, and cell signaling. Magnesium deficiency is linked with increased risk of cardiovascular disease, osteoporosis, hypertension, and type 2 diabetes. Current magnesium intakes among people living in the United States are below the recommended dietary allowance (RDA) of 400-420 milligrams per day for males and 310-320 milligrams per day for females.

    The study involved more than 66,000 adults between the ages of 50 and 76 years of age. The authors drew on data from the VITamins and Lifestyle Study, a cohort investigation of the associations of supplement use with cancer risk over an eight-year period.

    Compared to study participants who met the RDA for magnesium, those who obtained 75 to 99 percent of the RDA were 42 percent more likely to develop pancreatic cancer, and those who obtained less than 75 percent of the RDA were 76 percent more likely to develop pancreatic cancer. For every 100-milligram-per-day decrease in magnesium intake, pancreatic cancer occurrence increased 24 percent. This association held true regardless of age, gender, body mass index, or non-steroidal anti-inflammatory drug use.

    These findings suggest that magnesium reduces the risk of pancreatic cancer. They also underscore the importance of obtaining sufficient magnesium from supplemental or dietary sources, such as green leafy vegetables, unrefined grains, legumes, beans, and nuts. To bolster your magnesium intake, try this magnesium-rich smoothie.

  • For decades, deficiencies in micronutrients such as magnesium and vitamin D have been linked to conditions such as depression and obesity, as well as their associated hallmarks of systemic inflammation. These observations raise questions about whether certain nutritional inadequacies might play a causal role in these conditions and whether supplementation may help regulate symptom severity. Now, a recent randomized double-blind placebo-controlled clinical trial reveals that co-supplementation with magnesium and vitamin D significantly decreases depression scores and body weight in healthy women with obesity.

    The study recruited 102 women with obesity (body mass index, 30–40; ages, 20-45 years) with mild-to-moderate depression and no indication of other health issues such as hormonal dysfunction, autoimmune disease, or diabetes. The study investigators randomly allocated the women to one of four groups to receive varying combinations of a weekly soft gel containing 50,000 international units (IU) of vitamin D, a daily tablet of 250 milligrams magnesium, and/or a placebo. The groups comprised:

    1) Co-supplementation: weekly vitamin D + daily magnesium

    2) Vitamin D only: weekly vitamin D + daily magnesium placebo

    3) Magnesium only: daily magnesium + weekly vitamin D placebo

    4) Control: weekly vitamin D placebo + daily magnesium placebo

    The investigators collected participants’ blood samples at baseline and following eight weeks of supplementation. The samples revealed that while the women on average had adequate baseline serum levels of magnesium and borderline-adequate levels of vitamin D, their health outcomes and biomarkers nonetheless showed the greatest improvements as a result of co-supplementation with both micronutrients. For instance, women who received both magnesium and vitamin D lost more weight over the duration of the intervention compared to all the other groups, in the absence of any observed changes in their dietary patterns. They also showed the greatest average reduction in depression scores over time, although all participants (including controls) exhibited some degree of symptom relief after the eight-week intervention - an observation the researchers attributed in part to the placebo effect.

    The women’s blood samples revealed a similar picture, with co-supplementation outperforming all other conditions (although individual supplementation with either vitamin D or magnesium still yielded significant improvements over controls). For instance, combining magnesium and vitamin D achieved the greatest reduction in plasma levels of pro-inflammatory tumor necrosis factor alpha (TNF-α), C-reactive protein (CRP), and interleukin 6 (IL-6). It also generated the highest boost in brain-derived neurotrophic factor (BDNF) and sirtuin-1 (SIRT1) – a protein widely known for its involvement in regulating autophagy and longevity-promoting genes.

    These findings reveal that co-supplementation with a weekly 50,000 IU dose of vitamin D and a daily 250 mg of magnesium can aid weight loss, enhance mood, and improve a host of blood biomarkers pertaining to systemic inflammation, brain functioning, and longevity. Moreover, the fact that positive health outcomes can be observed despite an absence of marked micronutrient deficiencies raises the possibility that current medical guidelines on adequate ranges of plasma levels and RDAs for vitamin D and magnesium, respectively, may be insufficiently high for optimal health outcomes.

  • Heart failure is commonly referred to as the end stage of heart disease – the culmination of all forms of cardiovascular disease. More than 26 million people worldwide have heart failure. Findings from a 2007 study suggested that supplemental magnesium ameliorates symptoms associated with heart failure.

    Magnesium is an essential mineral and a cofactor for hundreds of enzymes. It is involved in many physiologic pathways, including energy production, protein synthesis, ion transport, and cell signaling. Magnesium deficiency is linked with increased risk of cardiovascular disease and metabolic disorders, including hypertension and type 2 diabetes. Current magnesium intakes among people living in the United States are below recommended levels of 400-420 milligrams per day for men and 310-320 milligrams per day for women.

    The double-blinded, randomized intervention study involved five patients with chronic heart failure. Fifteen of the patients received 800 milligrams of supplemental magnesium oxide daily for three months, while the remainder took a placebo. The study investigators measured small and large arterial elasticity and compliance, hemodynamic parameters, exercise capacity, and quality of life at the beginning of the study and again at one week and three months after the intervention. Several of the patients dropped out of the study, with only five completing the full three-month intervention.

    Patients who took the magnesium supplement had improved small arterial compliance, a measure of endothelial function. Reduced compliance is an indication of abnormalities in vascular structure.

    This study suggests that supplemental magnesium improves endothelial function in symptomatic heart failure patients. However, this was a very small study group, so further study in a larger group of participants is warranted.

  • Vitamin D is an essential nutrient that plays critical roles in several physiological processes. Poor vitamin D status has been implicated in the pathogenesis of many acute and chronic diseases. A 2018 review suggested that magnesium is essential for vitamin D metabolism.

    Vitamin D synthesis begins when 7-dehydrocholesterol, which is found primarily in the skin’s epidermal layer, reacts to ultraviolet light and converts to pre-vitamin D. Subsequent processes in the liver and kidneys convert the pre-vitamin to calcitriol, the active form of the vitamin. The enzymes that catalyze these processes require magnesium.

    Approximately 42 percent of people living in the United States are vitamin D deficient. The authors of the review pointed out that approximately one-third of otherwise healthy adults are magnesium deficient. Although many people take vitamin D supplements, without sufficient magnesium, the body cannot properly metabolize vitamin D, promoting calcification of blood vessels, a critical factor in the development of atherosclerosis and coronary heart disease. Conversely, people whose magnesium levels are sufficiently high require less vitamin D supplementation to achieve healthy levels.

    The recommended dietary allowance for magnesium for adults between the ages of 31 and 50 years is 420 milligrams for men and 320 milligrams for women per day. According to the authors of the study, the typical American diet provides less than half of these amounts. Dietary sources of magnesium include green leafy vegetables, nuts, legumes, and fish.

    It’s noteworthy that poor vitamin D status is associated with poor outcomes in COVID-19. Listen to this clip in which Dr. Rhonda Patrick describes how vitamin D might reduce the risk of acute lung injury in COVID-19.

  • Coronary artery atherosclerosis, a narrowing of the heart’s arteries caused by a buildup of plaque, is the principal cause of coronary artery disease and the single leading cause of death worldwide. Coronary artery calcification provides a reliable measure of atherosclerosis. A 2014 study found that magnesium intake is inversely related to coronary artery calcification.

    Magnesium is an essential mineral and a cofactor for hundreds of enzymes. It is involved in many physiological pathways, including energy production, nucleic acid and protein synthesis, ion transport, and cell signaling. Magnesium deficiency is linked with an increased risk of cardiovascular disease, osteoporosis, and metabolic disorders, including hypertension and type 2 diabetes. Dietary sources of magnesium include legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach).

    The study drew on data from the Framingham Heart Study, a long-term, ongoing epidemiological study of cardiovascular disease risk among people living in Framingham, Massachusetts. The study participants included more than 2,600 people who underwent computed tomography (CT) scanning to determine the presence of coronary artery calcification and completed food frequency questionnaires to provide information about their dietary and supplemental magnesium intake. The men in the study were 35 years of age and older, and the women were 40 years of age and older.

    The scans revealed that more than 43 percent of the participants exhibited signs of coronary artery calcification. Men were roughly 50 percent more likely to have calcification than women. The food frequency questionnaires indicated that the participants' magnesium intake averaged approximately 338 milligrams per day. Participants with the highest magnesium intake were 58 percent less likely to have coronary artery calcification than those with the lowest intake.

    These findings highlight the importance of magnesium intake in modulating cardiovascular health and suggest that dietary and supplemental interventions could reduce risk of cardiovascular disease.

  • Participants that were low in vitamin D at the start of the clinical trial were able to successfully raise the levels of the major form of circulating vitamin D (25-hydroxyvitamin D3) if they took a magnesium supplement along with their vitamin D supplement. Surprisingly, participants that had high 25-hydroxyvitamin D3 levels at the start of the trial actually lowered their levels to a more normal range after supplementing with magnesium and vitamin D.

    Both in vitro and animal studies have indicated that magnesium deficiency affects enzymes which synthesize and metabolize vitamin D metabolites.

    Based off of recent NHANES data ~45% of the US population does not meet the daily requirement for magnesium which is 310 mg/day for adult females and 400 mg/day for adult males.

    Magnesium is found at the center of a chlorophyll molecule which is what is responsible for giving plants their green color. That should make it obvious that leafy greens are a great source of magnesium. One cup of cooked spinach contains 156 mg.