Variants this may be helpful for: TRPM6
Magnesium is a mineral that is involved in hundreds of biochemical reactions in the body including converting food into energy, the synthesis of DNA and RNA, supporting muscle contraction and relaxation, regulating the nervous system and neurotransmitters that support mood and much more.
Where can magnesium be found?
Magnesium can be found in a variety of nutrient-dense foods including:
● Pumpkin seeds
● Chia seeds
● Almonds
● Cashews
● Avocado
● Chickpeas
● Tofu
● Green leafy vegetables
What are some of the roles that magnesium plays in the body?
Cardiovascular disease: Magnesium is an electrolyte that plays an essential role in cardiac functions. It is also needed for the release of nitric oxide, a vasodilator that helps regulate blood pressure.
Depression: Magnesium is a cofactor for serotonin synthesis which may help improve mood.
Inflammation: Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6 in the body.
Insomnia: Magnesium increases melatonin synthesis and may improve sleep quality and be beneficial for insomnia. Magnesium also stimulates GABA receptors which may promote calm and relaxation in the body.
Insulin sensitivity: Magnesium may increase insulin sensitivity due to its role as a cofactor for insulin signalling within the cell, helping the body use insulin more efficiently and regulate blood glucose levels.
Signs and symptoms of magnesium
● Fatigue
● Muscle cramps
● Anxiety
● Constipation
● Headaches and migraines
● Insomnia
● Menstrual cramps and PMS
Causes of magnesium deficiency
Alcohol: Excess alcohol consumption can contribute magnesium deficiency as it increases urinary excretion of this mineral.
Stress: Exposure to chronic stress can deplete magnesium, contributing to deficiency. In turn, deficient levels can enhance your susceptibility to stress.
Western diet: Processed and refined foods are devoid of magnesium, contributing to deficiency.
Malabsorption issues: Coeliac disease, Inflammatory Bowel Disease (Crohn’s disease, ulcerative colitis), Type 2 diabetes, elderly individuals with poor diets.
What is its role in methylation?
Magnesium absorption takes place in the small intestine. The TRPM6 gene helps the body absorb magnesium. Variants in this gene might reduce magnesium absorption, potentially leading to deficiencies.
Magnesium plays a vital role in the formation of S-adenosylmethionine (SAMe), the main methyl donor. It is also required for the proper function of catechol-O-Methyltransferase also known as COMT - the enzyme responsible for metabolising neurotransmitters such as serotonin, dopamine and norepinephrine.
How much magnesium do I need a day?
The current recommended daily intake of magnesium is 270 mg for women and 300 mg for men. Ensure you are eating foods naturally rich in magnesium or consider a supplement if you’re not able to include enough in your diet.
Magnesium nutrient interactions
Vitamin B6: Magnesium helps increase the cellular uptake of B6. This may be beneficial for symptoms of PMS.
Vitamin D: Magnesium is required for activation of vitamin D. Low magnesium can have a negative impact on vitamin D, calcium and bone health.
Calcium: Magnesium aids calcium homeostasis as it is involved in the synthesis and release of parathyroid hormone (PTH), a hormone that regulates calcium levels in the blood.
Potassium: Magnesium is required for the cellular uptake of potassium. Therefore, potassium and magnesium should be supplemented together to correct a potassium deficiency.
Selenium, parathyroid hormone (PHT) vitamin D and B6 are also required for the effective absorption of magnesium
Which nutrients inhibit magnesium absorption?
- Very high doses of zinc have been shown to reduce magnesium absorption.
- Phosphorus decreases magnesium absorption in the gastrointestinal tract.
Forms of magnesium
Magnesium glycinate: A highly bioavailable form of magnesium that's made from magnesium and the amino acid glycinate. It's well-tolerated and less likely to cause gastrointestinal side effects than other forms. This form can support sleep and calmness and may improve insomnia and mood.
- Buy Magnesium Glycinate supplement HERE
Magnesium threonate: A highly absorbable form that can cross the blood brain barrier, helping to increase the amount of magnesium in the brain. This may support memory and cognitive function and may help manage depression.
- Buy Magnesium Threonate supplement HERE
Magnesium citrate: A form that's made from magnesium and citric acid, which helps the body absorb magnesium more easily and replenish low levels. It can help with constipation and energy production.
- Buy Magnesium Citrate supplement HERE
Magnesium malate: A well absorbed form that may be beneficial for fibromyalgia, chronic fatigue and migraines.
- Buy Magnesium Malate supplement HERE
Further Testing at Body Fabulous
Full Blood Test: This test assesses a variety of nutrients and health markers including magnesium levels.
Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
