LOW MAGNESIUM LEVELS MAY LEAD TO A HIGHER RISK OF THESE DEGENERATIVE DISEASES

Fact checked by Nick BlackmerFact checked by Nick Blackmer

Key Takeaways

Magnesium is an important mineral that you can usually get from food.
A new study shows that lower magnesium levels are linked to indicators of DNA damage.
The researchers think there could be a link between lower levels of magnesium and the risk for certain degenerative diseases, like Alzheimer’s.

Magnesium is a key mineral associated with better sleep, anxiety relief, and improved heart health. Recently, a study published in the European Journal of Nutrition suggested another benefit of prioritizing magnesium intake: People with low levels of magnesium may have a higher risk of chronic degenerative diseases.

While the new study is small, and researchers need to learn more about the link, the findings are a reminder of why it’s so important to make sure you’re getting enough magnesium.

Magnesium and Disease Risk

Your body needs magnesium for a lot of functions, but one of its most important jobs is supporting enzymes needed for copying and repairing DNA. However, magnesium’s role in preventing DNA damage hasn't been studied much.

To see what they could find out, researchers in Australia took blood samples from 172 middle-aged adults and checked their levels of magnesium, homocysteine, folate, and vitamin B12. They also looked for markers for DNA damage.

A key player in the study was an amino acid called homocysteine, which is metabolized from the food you eat. High levels of homocysteine in the blood have been linked to increased risk for DNA damage. Researchers think that damage could lead to neurodegenerative diseases such as dementia, Alzheimer’s, and Parkinson’s disease, as well as neural tube defects.

The study’s results found that participants with lower magnesium levels tended to have higher homocysteine levels, and vice versa. Those with higher magnesium levels also appeared to have higher folate and vitamin B12 levels.

Low magnesium and high homocysteine were linked to higher DNA damage biomarkers, which the researchers think could mean low magnesium is linked to a higher risk of DNA damage. In turn, that could mean an increased risk of certain chronic degenerative diseases.

“We know magnesium is essential for normal DNA replication and helps form antioxidants, so it makes sense that this study found magnesium protects DNA against damage,” Maggie Moon, RD, a Los Angeles-based registered dietitian, told Verywell. “The implications for reducing the risk of neurodegenerative diseases and accelerated aging are exciting.”

Moon said that the new study “highlights the power of magnesium, especially in combination with folate and vitamin B12, to help lower homocysteine, high levels of which are associated with neural tube defects, dementia, Alzheimer’s, and Parkinson’s disease. That tells me we should be seeking magnesium from healthy foods first, if able, where it’s more likely we’ll get a mix of essential nutrients.”

Why Else Magnesium Matters

Our bodies need adequate levels of magnesium for energy production, muscle contraction, and nerve transmission. Magnesium also contributes to the maintenance of normal bone density and supports a healthy immune system.

Low magnesium levels can lead to everything from muscle cramps and fatigue to an irregular heart rhythm, Chronically low magnesium levels have been linked to higher risks of osteoporosis, hypertension, and type 2 diabetes.

Magnesium may not only help during our waking hours—some research suggests it could promote better sleep quality and duration. Adequate magnesium levels are linked to improved sleep patterns by regulating neurotransmitters and hormones that are crucial for sleep, such as melatonin. Magnesium is also thought to help reduce cortisol levels and relieve symptoms of anxiety, both of which can contribute to better sleep.

How Much Magnesium Should You Get Every Day?

The recommended dietary allowance (RDA) for magnesium varies by age and sex. For example, adult men typically need about 400–420 milligrams per day, depending on age. Adult women need between 310 and 360 milligrams, depending on age and pregnancy status.

You can usually get enough magnesium through your diet. Leafy green vegetables such as spinach and kale are excellent sources of magnesium, along with nuts and seeds, particularly almonds, cashews, and pumpkin seeds.

You can also get some magnesium from whole grains like brown rice and quinoa, as well as legumes such as black beans and lentils. Consider adding fatty fish like salmon and mackerel, as well as dairy products like yogurt, which also contribute some magnesium.

Magnesium-Rich Foods

Some of the best food sources of magnesium include:

Spinach
Almonds
Black beans
Quinoa
Pumpkin seeds
Avocado
Tofu

Do You Need a Magnesium Supplement?

Almost 50% of adult Americans don’t consume the recommended amount of magnesium, and this can happen for several different reasons.

Sometimes, people can’t get enough magnesium from food. Magnesium deficiency can cause symptoms such as muscle cramps, fatigue, or irregular heartbeats. People with certain medical conditions—such as gastrointestinal diseases, diabetes, or chronic alcoholism—can also have impaired magnesium absorption. In these cases, people may need to take a supplement to keep their magnesium at adequate levels.

Athletes or people engaging in intense physical activity may also benefit from magnesium supplements because the mineral helps with muscle function and recovery. Older adults can have decreased absorption and increased excretion of magnesium, making it more likely they'll need to take a supplement to keep their levels optimal.

It’s important to know, however, that there isn’t just one kind of magnesium supplement—there are actually several. Each type is absorbed and used by your body differently—what’s called bioavailability.

For example, magnesium oxide is very common but not very effectively absorbed by the body. Magnesium citrate, glycinate, and malate are recognized as some of the best options for absorption because they have higher solubility and bioavailability.

“Magnesium citrate is well absorbed and can act as a laxative, whereas magnesium glycinate is well absorbed and does not usually act as a laxative,” McKenzie Caldwell, MPH, RDN, a fertility and prenatal dietitian based in North Carolina, told Verywell. “I usually recommend either of these two forms and tend not to recommend magnesium oxide, as it acts as a laxative but is not well-absorbed.”

If you have concerns about whether you’re getting enough magnesium or you have symptoms of a deficiency, like muscle spasms, fatigue, or mood changes, talk to your provider. If they think you would benefit from a supplement, they’ll discuss the different forms and types.

What This Means For You

Getting enough magnesium in your diet could help you avoid degenerative diseases. If you’re not getting enough magnesium from the foods you eat, you may want to talk to your provider about supplementing.

Read the original article on Verywell Health.

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