{"id":12610,"date":"2022-12-03T04:22:39","date_gmt":"2022-12-03T09:22:39","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/magnesium-under-the-microscope\/"},"modified":"2023-03-30T15:07:07","modified_gmt":"2023-03-30T20:07:07","slug":"what-is-magnesium","status":"publish","type":"post","link":"https:\/\/development.gnc.com\/learn\/wellness\/what-is-magnesium.html","title":{"rendered":"Magnesium: Under The Microscope"},"content":{"rendered":"<p><!-- CMS-CONTENT-CC-OVERRIDE-START --><br \/>\n<!-- CMS-CONTENT-CC-OVERRIDE-END --><br \/>\n<!-- CMS-content-main-START --><\/p>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Magnesium Benefits<\/h3>\n<p>Magnesium is an important mineral in the body. It serves as a cofactor in over 300 enzyme systems that regulate vital processes in the body.<sup><a title=\"1\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">1<\/a><\/sup> It is the 4th most abundant mineral found in humans, making up .05% of total body weight.<sup>2<\/sup> It plays a role in structural and chemical processes in the body including (but not limited to):<sup>2<\/sup><\/p>\n<ul>\n<li>Bone structure &amp; mineralization<\/li>\n<li>Protein synthesis<\/li>\n<li>Muscle function<\/li>\n<li>Nerve function<\/li>\n<li>Hormone production<\/li>\n<li>Blood glucose control<\/li>\n<li>Heart muscle contraction<\/li>\n<li>Blood pressure regulation<\/li>\n<li>Energy production<\/li>\n<li>DNA Synthesis<\/li>\n<li>Antioxidant production<sup><a title=\"3\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5112180\/\" target=\"_blank\" rel=\"noopener\">3<\/a><\/sup><\/li>\n<\/ul>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Magnesium Research<\/h3>\n<p><b>Headaches<\/b>\u2014There is some evidence that magnesium may play a role in headaches. Researchers think this may be because low magnesium can cause constriction of blood vessels and also has negative effects on neurotransmitters.<sup>\u00a0<a title=\"5\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8792038\/\" target=\"_blank\" rel=\"noopener\">5<\/a>, <a title=\"6\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31691193\/\" target=\"_blank\" rel=\"noopener\">6<\/a>, <a title=\"7\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22426836\/\" target=\"_blank\" rel=\"noopener\">7<\/a>, <a title=\"8\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586582\/\" target=\"_blank\" rel=\"noopener\">8<\/a><\/sup><\/p>\n<p><b>Sleep<\/b>\u2014Magnesium has gained popularity as a sleep supplement in recent years. There is some research showing that magnesium deficiency may be linked to sleep issues.<sup><a title=\"9\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12163983\/\" target=\"_blank\" rel=\"noopener\">9<\/a>, <a title=\"10\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2242333\/\" target=\"_blank\" rel=\"noopener\">10<\/a>, <a title=\"11\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21199787\/\" target=\"_blank\" rel=\"noopener\">11<\/a><\/sup> This may have to do with the fact that magnesium plays a role in multiple mechanisms related to sleep, including blocking N-methyl-D-aspartate (NMDA) receptors that would otherwise keep you alert and awake.<sup><a title=\"9\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12163983\/\" target=\"_blank\" rel=\"noopener\">9<\/a>, <a title=\"12\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703169\/\" target=\"_blank\" rel=\"noopener\">12<\/a><\/sup><\/p>\n<p>One study of particular interest found that elderly individuals receiving 500mg of magnesium as magnesium oxide split across two daily doses had improved sleep efficiency, decreased time to fall asleep, decreased cortisol levels (a marker of stress) and increased serum melatonin levels.<sup><a title=\"12\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703169\/\" target=\"_blank\" rel=\"noopener\">12<\/a><\/sup><\/p>\n<p><b>Heart Health<\/b>\u2014A systematic review and meta-analysis showed that magnesium levels are inversely related to risk of heart health issues, meaning that those with the lower levels of magnesium are associated with higher risk of heart health issues.<sup><a title=\"13\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3683817\/\" target=\"_blank\" rel=\"noopener\">13<\/a><\/sup><\/p>\n<p><b>Other Benefits<\/b>\u2014The burgeoning field of magnesium research shows that magnesium may be beneficial for fatigue, mental health, premenstrual syndrome, and many other health concerns. It is important to note that just because a health issue is associated with low magnesium levels or intakes, it does not mean that the magnesium level caused the health issue.<\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Magnesium Needs<\/h3>\n<p>The Recommended Dietary Allowance (RDA) for magnesium in healthy male adults ranges from 400-420mg per day. The RDA for healthy adult females is 310-320mg per day.<sup><a title=\"1\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">1<\/a><\/sup> The RDA is essentially the amount needed to prevent deficiency.<sup><a title=\"14\" href=\"https:\/\/naturalmedicines.therapeuticresearch.com\/databases\/food,-herbs-supplements\/professional.aspx?productid=998\" target=\"_blank\" rel=\"noopener\">14<\/a><\/sup> The 2013-2016 National Health and Nutrition Examination Survey found that 48% of Americans get less magnesium from food and drink than what is recommended for their gender and age group.<sup><a title=\"15\" href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400530\/pdf\/usual\/Usual_Intake_gender_WWEIA_2013_2016.pdf\" target=\"_blank\" rel=\"noopener\">15<\/a><\/sup><\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Can You Get Too Much Magnesium?<\/h3>\n<p>Toxicity from magnesium is rare except in those with kidney disease but taking too much supplemental magnesium can result in diarrhea, gastrointestinal irritation, nausea, and vomiting.<sup><a title=\"16\" href=\"https:\/\/lpi.oregonstate.edu\/mic\/minerals\/magnesium#toxicity\" target=\"_blank\" rel=\"noopener\">16<\/a><\/sup> When magnesium is taken at higher doses, it can cause \u201cosmotic diarrhea\u201d. Think back to high school chemistry class, and the classic \u201cwater follows solute\u201d lesson. Magnesium in the intestines is a prime example of this fact. When there is a lot of magnesium (solute) in the intestines, water floods in, causing diarrhea. A common question regarding magnesium supplements is \u201cdoes magnesium make you poop?\u201d. Well, now you know\u2014high doses can make you poop.<\/p>\n<p>The Food and Nutrition Board (FNB) of the US Institute of Medicine had defined a tolerable upper intake level (UL) for magnesium of 350mg per day. 350mg per day represents the highest level of daily supplemental magnesium (not coming from food) intake likely to pose no risk of diarrhea or gastrointestinal problems in most individuals.<sup><a title=\"14\" href=\"https:\/\/naturalmedicines.therapeuticresearch.com\/databases\/food,-herbs-supplements\/professional.aspx?productid=998\" target=\"_blank\" rel=\"noopener\">14<\/a>, <a title=\"16\" href=\"https:\/\/lpi.oregonstate.edu\/mic\/minerals\/magnesium#toxicity\" target=\"_blank\" rel=\"noopener\">16<\/a><\/sup><\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Food Sources Of Magnesium<\/h3>\n<p>Magnesium can be found abundantly in beverages like coffee, tea and cocoa. There are many foods that are good sources of this important mineral like nuts, legumes, whole-grain cereals like oats and barley, seafood and green leafy vegetables. You can also find magnesium in tap water, particularly if you have hard water.<sup>2<\/sup><\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Types Of Magnesium Supplements<\/h3>\n<p>Magnesium can be found in many forms in dietary supplements. Some of the most common include magnesium oxide, carbonate, citrate, chloride, sulfate, aspartate, lactate, glycinate, and malate.<sup><a title=\"1\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">1<\/a>, <a title=\"17\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11550076\/\" target=\"_blank\" rel=\"noopener\">17<\/a>, <a title=\"18\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586582\/\" target=\"_blank\" rel=\"noopener\">18<\/a><\/sup> Magnesium citrate is easily found in dietary supplement form and has better availability than magnesium oxide,<sup><a title=\"18\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586582\/\" target=\"_blank\" rel=\"noopener\">18<\/a><\/sup> meaning that it more readily enters circulation in the body to have an active effect. Some research suggests that organic-bound magnesium salts like magnesium gluconate, orotate, or aspartate may also have higher bioavailability.<sup><a title=\"18\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586582\/\" target=\"_blank\" rel=\"noopener\">18<\/a><\/sup><\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">When To Take Magnesium<\/h3>\n<p>If you are taking higher doses of magnesium, you should divide the doses throughout the day. Getting a dose larger than 350mg at a time may lead to diarrhea or other unpleasant gastrointestinal effects.<sup><a title=\"16\" href=\"https:\/\/lpi.oregonstate.edu\/mic\/minerals\/magnesium#toxicity\" target=\"_blank\" rel=\"noopener\">16<\/a><\/sup> Pay attention to how you feel after taking the magnesium and adjust accordingly.<\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<h3 class=\"subheading\" style=\"color: #e60d2e;\">Magnificent Magnesium<\/h3>\n<p>With so many roles to play in the body, magnesium is not a mineral to miss out on. Data shows that many Americans aren\u2019t getting enough magnesium in their diets,<sup><a title=\"1\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">1<\/a>, <a title=\"15\" href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400530\/pdf\/usual\/Usual_Intake_gender_WWEIA_2013_2016.pdf\" target=\"_blank\" rel=\"noopener\">15<\/a><\/sup> so make sure to increase your intake of nuts, legumes, leafy greens, and whole grains (as though you needed another reason to eat more of these healthy foods). If you aren\u2019t meeting your needs from diet alone, find a great supplement to make sure you\u2019re getting enough to allow your mind and body to function at their best.<\/p>\n<\/div>\n<\/section>\n<section class=\"container simple-block-content topMag-70 topMag-sm-40 botMag-20 botMag-sm-40 botMag-md-40\" data-cmsmodule=\"text\" data-cmsslot=\"article-cms-content\">\n<div>\n<p><sup>2 <i>Advanced Nutrition and Human Metabolism<\/i>. (2005). (S. S. Gropper, J. L. Smith, &amp; J. L. Groff Eds. 4th Edition ed.). Belmont, CA: Thomson Wadsworth.<\/sup><\/p>\n<\/div>\n<\/section>\n<p><!-- CMS-content-main-END --><br \/>\n<!-- CMS-ADD-CONTENT-START --><br \/>\n<!-- CMS-ADD-CONTENT-END --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium, an important mineral in the body, serves as a cofactor in over 300 enzyme systems that regulate vital processes in the body. Read on to learn about the benefits of taking magnesium and more about this magnificent mineral.<\/p>\n","protected":false},"author":30,"featured_media":12611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1272],"tags":[2085],"class_list":["post-12610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-magnesium"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Magnesium: Under The Microscope | GNC<\/title>\n<meta name=\"description\" content=\"Magnesium, an important mineral in the body, serves as a cofactor in over 300 enzyme systems that regulate vital processes in the body. 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