Benefits and Deficiency of Magnesium

Study Notes

Common deficiency, affecting up to 70% of adults
Causes:
- Inadequate dietary intake
- Poor gut absorption
- Increased excretion due to certain medications or medical conditions
Symptoms:
- Muscle cramps, weakness, and spasms
- Fatigue, lethargy, and anxiety
- Poor sleep quality and insomnia
- Weakened immune system
- Increased risk of osteoporosis, heart disease, and diabetes

Available in various forms:
- Magnesium oxide (most common)
- Magnesium citrate (well-absorbed, gentle on stomach)
- Magnesium glycinate (highly bioavailable, calming effects)
- Topical applications ( creams, sprays, and Epsom salts)
Recommended daily intake:
- 400-420 mg for adult men
- 310-320 mg for adult women
Consider consulting a healthcare professional for personalized recommendations

Essential mineral and electrolyte
Ionized form: Mg²⁺
Acts as a cofactor for over 300 enzymes
Involved in:
- ATP production and energy metabolism
- DNA and RNA synthesis
- Neurotransmitter function and synaptic plasticity
- Muscle contraction and relaxation

Absorption:
- Primarily occurs in the small intestine
- Regulated by vitamin D and parathyroid hormone
Distribution:
- 60% stored in bones
- 20% found in muscles
- Remaining amount distributed throughout the body
Excretion:
- Mainly via kidneys
- Influenced by hormonal regulation and dietary factors

Magnesium is crucial for muscle and nerve function, energy production, and storage
It helps regulate heart rhythm and blood pressure, supporting overall cardiovascular health
Magnesium supports bone health and density, reducing the risk of osteoporosis
It relaxes muscles, reducing cramps, spasms, and anxiety, and improves sleep quality
Additionally, magnesium enhances cognitive function and memory

Magnesium deficiency is a common issue, affecting up to 70% of adults
Causes of deficiency include inadequate dietary intake, poor gut absorption, and increased excretion due to certain medications or medical conditions
Symptoms of deficiency include muscle cramps, weakness, and spasms, fatigue, lethargy, and anxiety
Poor sleep quality, insomnia, and a weakened immune system are also common symptoms
Deficiency increases the risk of osteoporosis, heart disease, and diabetes

Magnesium supplements are available in various forms, including magnesium oxide, citrate, glycinate, and topical applications
The recommended daily intake is 400-420 mg for adult men and 310-320 mg for adult women
It's essential to consult a healthcare professional for personalized recommendations on supplementation

Magnesium is an essential mineral and electrolyte, existing in its ionized form as Mg²⁺
It acts as a cofactor for over 300 enzymes, playing a crucial role in various biological processes
Magnesium is involved in ATP production, energy metabolism, DNA and RNA synthesis, and neurotransmitter function
It also plays a role in muscle contraction and relaxation, as well as synaptic plasticity

Magnesium absorption primarily occurs in the small intestine and is regulated by vitamin D and parathyroid hormone
60% of the body's magnesium is stored in bones, while 20% is found in muscles
The remaining amount is distributed throughout the body
Magnesium excretion is mainly via the kidneys and is influenced by hormonal regulation and dietary factors