MAGNESIUM UNDERSTANDING ITS ROLE IN YOUR WELLBEING

BY DANIEL BRUNNER AND DR. JONATHAN BAIN

Magnesium is a crucial mineral found all over our body, in food, and supplements. It's mainly inside our cells, where it plays a huge role in making energy and protecting our DNA. With over 300 jobs in our bodies, magnesium helps break down food for energy, build proteins, and keep our muscles and nerves working well. It also helps control our heart rate, blood clotting, and bone health. If our levels of magnesium are imbalanced, it can disrupt these crucial functions.

According to the Institute of Medicine, it's recommended that women consume 310-360mg of magnesium daily, while men should aim for 400-410mg. However, modern diets increasingly rely on processed foods, which typically contain lower levels of magnesium than whole foods. As a result, studies indicate that Western diets have led to an average magnesium deficiency of 30-50%. This widespread deficiency highlights the challenge many people face in obtaining sufficient magnesium through their daily meals.

Signs that you might lack magnesium include feeling tired all the time, experiencing muscle cramps at night, tingling sensations, nausea, ongoing feelings of sadness or worry, and difficulty with bowel movements such as constipation.

Benefits Of Taking Magnesium Supplements

Enhances Exercise Performance

Research has suggested that taking magnesium supplements could help improve performance in various types of exercise, including both aerobic activities like running and anaerobic activities like weightlifting. Magnesium is important for building proteins and producing energy in our bodies, which are essential processes for muscles to work properly during exercise. When we exercise, our bodies break down carbohydrates, fats, and proteins to provide energy for our muscles.

Reduces Symptoms of Depression

Research shows there is a significant association between very low magnesium intake and depression, especially in younger adults. Taking magnesium supplements every day can help reduce symptoms of depression and anxiety for everyone, regardless of age, gender, or how severe the individual's depression is.

Protects Against Type 2 Diabetes

Studies have found that people who consume more magnesium have on average a 15% lower risk of developing type 2 diabetes compared to those who consume less. This means that having enough magnesium in your diet can help lower your chances of getting type 2 diabetes. Magnesium helps your body properly use insulin and supports various processes involved in energy metabolism.

Improves Sleep Quality

Magnesium levels in the brain have been linked to how long someone sleeps. This connection is because magnesium helps produce melatonin, a hormone that regulates sleep. When there's not enough magnesium, melatonin levels in the blood drop, which can affect sleep patterns. So, ensuring you have enough magnesium in your body might help improve sleep quality.

Decreases Inflammation

Low magnesium levels also lead to increased production of harmful compounds called reactive oxygen species (ROS). The reason behind this increased oxidative stress due to magnesium deficiency is a decrease in the activity of protective antioxidants. This deficiency sets the stage for chronic inflammation, which is linked to various long-term health issues.

Reduces Migraines

Research has shown that magnesium is a safe and costeffective addition to migraine treatment. Magnesium supplementation can decrease migraine frequency, lower treatment expenses, and mitigate serious adverse effects.

Understanding The Common Types Of Magnesium

With the multitude of magnesium supplements available, it can be daunting to determine which one suits your needs best. Understanding the common types of magnesium supplements is crucial as each variant offers advantages.

Magnesium Oxide

Magnesium oxide is often utilized as a stool softener because of lower absorption rates compared to its counterparts. While it excels in providing relief from constipation, its ability for other benefits is limited.

Magnesium Bisglycinate (Glycinate)

Magnesium bisglycinate stands out for its ability to be absorbed by the body, making it highly effective.

Magnesium bisglycinate is linked to inducing a calming effect, aiding in stress, sleep, and anxiety reduction, as well as alleviating muscle spasms. Additionally, it has been shown to aid in athletic performance by enhancing muscle function and preventing cramping.

Magnesium Threonate

Magnesium threonate has been shown to cross the blood-brain barrier more effectively than other forms of magnesium supplements. This unique characteristic makes it particularly promising for mitigating symptoms of depression, anxiety, sleep, and migraines.

Visit rxcompoundcentre.com to learn more about magnesium, where you can find all you need to know about this amazing mineral. Information on magnesium resources is provided, along with recommendations for high-quality supplements and natural sources of magnesium.

Dr. Jonathan Bain, PharmD, BCCCP, BCPS-AQ, owner of the RX Compound Centre in Columbia, Tennessee, is also available to answer any questions about magnesium or any prescriptions you may have. Give him a call at (931) 388-3999 and follow them on social media at @rxcompound.

Before considering magnesium supplementation, it's always wise to chat with a healthcare professional. While magnesium can be beneficial for some, it's not a one-size-fits-all solution. Factors like existing health conditions, medications, and individual needs can play a role in its effectiveness and safety. Take care, be informed, and consult with your doctor to see if magnesium supplementation is the right choice for you. n

DANIEL BRUNNER is a first-year pharmacy student at the University of Tennessee College of Pharmacy interning at RX Compound Centre. As a student pharmacist, Brunner is committed to providing excellent patient care and focusing on positive patient outcomes.

DR. JONATHAN BAIN, PharmD, BCCCP, BCPS-AQ, is the head pharmacist and owner of RX Compound Centre. Since 1986, they have been a full-service compounding pharmacy utilizing the highest state-of-the-art technology to formulate medications for you and your pets. Bain and his team have more than 100 years of combined experience in pharmacy and compounding.