What Exactly Does Magnesium Do?

Magnesium is an essential mineral crucial to the function of every single tissue and organ of the human body. Magnesium is involved in most major biochemical and metabolic pathways in our cells. Therefore, maintaining healthy magnesium levels in cells and tissues is essential for staying healthy [1]. Magnesium’s benefits to human health include supporting metabolic and cardiovascular function, muscle contraction, bone structure, mental well-being, stress management, and sleep.*

The Connection Between Magnesium and Digestive Health

Among the many key functions of magnesium in all cells, its role in cellular energy generation stands out. Magnesium is a cofactor for all enzymes that use and many that synthesize ATP, the cell energy molecule that powers cellular activities. Furthermore, ATP is biologically active only if bound to a magnesium ion, forming a MgATP complex [1]. 

Therefore, in the gut, as in all other organs, magnesium is essential for all cellular activities that require ATP, which include many that are essential for digestive health, such as gastric acid secretion, muscle movements that move food through the gastrointestinal tract (known as peristalsis), and the absorption of nutrients through the intestinal wall that require active transport powered by ATP.*

Magnesium has been linked to a more diverse composition of the gut microbiota and healthier microbial metabolism, key elements of gastrointestinal health.

In addition, magnesium has also been linked to a more diverse composition of the gut microbiota and healthier microbial metabolism, which are key elements of gastrointestinal health, and consequently, digestive health. Several studies using natural mineral water rich in magnesium have shown that it can support healthy digestive function [2–8].*

Benefits of Magnesium for Specific Digestive Issues

Magnesium for Constipation Relief

Constipation is characterized by irregular bowel movements, hard stools, and a feeling of incomplete gut emptying. Certain magnesium salts can help to improve mild occasional constipation by promoting gastrointestinal motility, i.e., the movement of food through the gastrointestinal tract. They do so because they draw water into the intestinal tract resulting in a softening and increased volume of stools that stimulates bowel movements and can help clear your gut.* 

This effect relies on the presence of magnesium in the gut, which means that forms of magnesium that are less well absorbed (i.e., lower bioavailability) are best suited for supporting the relief of occasional constipation symptoms. Magnesium oxide is the form most commonly used, but other magnesium salts such as magnesium sulfate may also be helpful [9,10].*

Magnesium for Heartburn and Indigestion

Heartburn is a burning feeling in the esophagus you may feel after eating that is caused by acid reflux, i.e., by stomach acid moving up in the esophagus. Indigestion (dyspepsia) is a feeling of discomfort and fullness in the upper belly you may get from eating too quickly or too much, for example. Specific magnesium salts can be used to help manage digestion-related discomfort. Magnesium salts such as magnesium hydroxide and magnesium carbonate react with gastric acid (HCl) and help neutralize excess stomach acid, which can help provide temporary relief from discomfort [11]. This is why magnesium salts are often found in antacids.*

Factors That Affect Magnesium Absorption in the Gut

There are several factors that can affect the absorption of magnesium. For example, magnesium absorption tends to decrease with age, which is one of the reasons why low magnesium levels are more common in older individuals [12,13]. The absorption of magnesium is also influenced by the composition of the diet. For example, proteins, phosphate, potassium, and zinc, are dietary factors that may influence magnesium absorption [14].

Another factor that can influence the absorption of magnesium, namely from supplements, is its form, i.e., the compounds to which it’s bound. There are two main types of magnesium compounds: salts and chelated magnesium. Salts have weaker chemical bonds than chelated magnesium, meaning that magnesium in salts is more easily released in the gut, which can reduce its absorption. 

There are two main types of magnesium compounds—salts and chelated magnesium—with salts having weaker chemical bonds that make magnesium more easily released in the gut, potentially reducing its absorption.

An advantage of forms that are not well absorbed is that they have a better capacity to draw water to the gut through osmosis and may therefore offer better support for gut motility and elimination. On the other hand, this means that these forms may be less suitable to support healthy tissue levels of magnesium.* 

Magnesium Deficiency Signs and Symptoms

Magnesium is necessary for general health and well-being. Low magnesium levels are linked to a number of detrimental changes in cells including loss of mitochondrial function, genetic instability, impaired cellular metabolism and metabolic health, loss of cellular ability to degrade and recycle damaged molecules and cellular structures, and even cellular senescence [15–23]. These effects are particularly detrimental as we age [24].* 

Signs of magnesium deficiency include: 

• Nausea 

• Fatigue

• Body weakness

• Muscle cramps

• Numbness or tingling in the legs or hands

• Constipation 

• Headaches

Maintaining an adequate daily magnesium intake, either through foods or supplementation, may help to maintain healthy body levels of magnesium and contribute to optimal physical and mental well-being.*

How to Incorporate Magnesium into Your Diet

Magnesium-Rich Foods

The U.S. Food and Nutrition Board established the recommended daily intake (RDI) of magnesium as 320 mg for women and 420 mg for men [25]. 

Magnesium-rich foods include [26]: 

• Pumpkin seeds (roasted): 156 mg per ounce (50% RDI for women, 40% for men) 

• Brazil nuts: 107 mg per ounce (33% RDI for women, 25% RDI for men)

• Cooked spinach: 157 mg per cup (49% RDI for women, 37% for men)

• Cooked soybeans: 148 mg per cup (46% RDI for women, 35% RDI for men)

• Black beans: 120 mg per cup (38% RDI for women, 29% RDI for men)

• Dry rolled whole oats: 50 mg per ½ cup(16% RDI for women, 12% RDI for men)

• Avocado (medium sized): 58 mg (18% RDI for women, 14% RDI for men)

• Banana (medium sized): 32 mg (10% of the RDI for women, 8% for RDI for men)

Magnesium Supplements

A healthy diet filled with magnesium-rich foods is key to maintaining healthy body levels of magnesium, but it is often not enough because industrial farming, food processing, and water purification methods have led to a decline in magnesium content in fruits and vegetables over the last decades [27–31]. This has led to an insufficiency of magnesium in the diets of the majority of people in Western countries [1,32–34], resulting in low magnesium levels in their bodies. 

Magnesium supplements are a great option to help you get all the magnesium you need every day.* 

There are several forms of magnesium available as supplements that can differ in important aspects, including how well they are absorbed and retained in the body and distributed to tissues, for example. As mentioned above, the two most common forms of magnesium are magnesium chelates (such as magnesium bisglycinate and magnesium creatine chelate) and magnesium salts (such as magnesium citrate and magnesium hydroxide). 

In general, given their chemical properties, chelated forms of magnesium may be better absorbed than salts. Furthermore, because they have more stable bonds, they may remain in the bloodstream longer, thereby supporting the distribution of magnesium to tissues. Therefore, forms of magnesium that are better absorbed and retained should be better suited to support healthy body levels of magnesium. Forms that are not as well absorbed and remain in the gut longer may be better for certain aspects of gut health, such as digestion and occasional constipation relief.*

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

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