Magnesium – the diverse effects

Magnesium, an essential mineral for the human body, is involved in over 300 biochemical reactions. It is important for the metabolic energy process, supports the functions of the heart and muscles, and strengthens bones. In its natural form, magnesium usually occurs in combination with other elements, which explains the wide range of magnesium supplements available. This article in our magnesium series is about the effects of magnesium. What does magnesium have to do with bone health? What role does the mineral play in our psyche? And how can magnesium affect cognition?

The role of magnesium in our body

Magnesium is a doubly positively charged ion, which in addition to sodium, Potassium and chloride plays an important role in our electrolyte balance. Since this small molecule is involved in so many different reactions, in this article we want to focus on the most important and best-researched aspects. These include:

• Magnesium and its effect on bones
• the influence of magnesium on the psyche
• Magnesium and our nerves – how can Mg improve cognition
• Magnesium effect against migraines
• Magnesium and sleep

Magnesium and its effect on bones

Magnesium plays an essential role in bone health by helping to build and maintain strong bones in many ways:

Structural role of magnesium in bone

Magnesium is integral component of the hydroxyapatite crystal, one of the main building blocks of bone, and contributes to the crystalline structure and strength of the bone matrix. It influences the size and shape of the hydroxyapatite crystals, which in turn determines the mechanical properties and resistance of the bone to physical stress. The amount of magnesium in the bone directly affects bone mineral density (BMD), which is an important indicator of bone health and fracture risk.

Magnesium, calcium metabolism and vitamin D activation

Magnesium regulates calcium metabolism at several levels. It promotes the release of calcitriol, the active form of vitamin D, which is essential for calcium absorption in the intestine and calcium homeostasis in the body. In addition, magnesium modulates the sensitivity of target organs to vitamin D and parathyroid hormone (PTH), thereby influencing calcium reabsorption in the kidneys and calcium release from the bones. In this Study It was shown that the combined intake of Vitamin D and magnesium led to higher 25OHD (the direct precursor of active vitamin D3) levels. In addition, there was a reduction in blood pressure in the subjects.

Did you know?

Magnesium also plays a role in Longevity research plays a role. For this purpose, the ROADMAP study, which currently runs until 2024, is investigating the connection between magnesium, calcium and the calcification of arteries. The focus of this study is the hypothesis that magnesium in combination with Calcium and phosphate plays a crucial role in arteriosclerosis. A disruption of this mineral balance could therefore lead to accelerated arteriosclerosis. The central question of the study is whether the intake of Magnesiumcitrat, supplemented with or without a phosphate binder, can reduce arterial stiffness and calcification.

Effect on bone cell activity and osteogenesis

At the cellular level, magnesium influences the activities of Osteoblasts and osteoclasts. These two cell types are important for our bones. The osteoblasts build bone, while osteoclasts break it down. It stimulates the proliferation and differentiation of osteoblasts, the bone-forming cells, and supports the production of collagen Type I and non-collagenous bone proteins, which are essential for bone matrix structure. At the same time, magnesium can inhibit osteoclastogenesis, the process of formation of osteoclasts, the bone-degrading cells, resulting in a net increase in bone mass.

Magnesium deficiency and osteoporosis

A magnesium deficiency can impair all of these processes, increasing the risk of osteoporosis and other bone diseases. Hypomagnesemia is associated with reduced bone mineral density, increased bone fragility, and increased fracture risk. Epidemiological studies have demonstrated an association between low magnesium intake and an increased incidence of osteoporosis.

Did you know?

Vitamin D3, omega-3 fatty acids and magnesium are essential basic substances for our body. Often the intake through food is not enough to cover the basic needs. According to this study, around 40% of people have Study a lack of magnesium and after this Study Up to 80% of people are undersupplied with omega-3 fatty acids.

Magnesium’s effect on the nervous system

Due to its diverse effects, magnesium also plays a role in our central nervous system, the brain. Magnesium contributes to normal psychological function by modulating various areas of the brain. We'll take a closer look at which ones here.

Magnesium and the modulation of stress reactions

Magnesium plays an important role in Modulation of the hypothalamic-pituitary-adrenal axis (HPA axis), of the body’s central stress response system. By regulating the release of glucocorticoids, including cortisol, magnesium acts as a natural sedative. Es inhibits excessive NMDA receptor activity and promotes the release of GABA, an inhibitory neurotransmitter that directly contributes to the reduction of anxiety and stress reactions.

Influence on depression through serotonergic and noradrenergic systems

Magnesium affects the serotonin and noradrenaline signaling pathways by Availability of Tryptophan, the precursor of serotonin, and modulates the activity of adenylate cyclase. Serotonin, often referred to as the “Feel-good hormone”, is significantly involved in the regulation of mood and emotional balance. Magnesium helps to stabilize serotonin levels and can thus alleviate depressive symptoms. Magnesium is also believed to have antidepressant effects by modulating the noradrenergic system, which is involved in the stress response and alertness. In this Study was a combination of Magnesium glycinate and Magnesium taurate The subjects reported an improvement in their depressive symptoms. The researchers assume that a magnesium deficiency could contribute to the development of depression.

Magnesium and sleep regulation

Sleep quality, which is closely linked to mental health, is positively influenced by magnesium. Magnesium promotes the activity of GABA receptors in the brain, which contributes to relaxation and promotes sleep. GABA is a central neurotransmitter in the sleep regulation process, reducing neuronal excitability and playing a crucial role in falling asleep.

Cognitive function and memory

Magnesium is essential for the neuronal plasticity and the function of NMDA receptors, which are essential for learning processes and memory formation. Adequate magnesium supply supports synaptic plasticity and could reduce the risk of cognitive impairment. Magnesium also influences the flow of calcium into neuronal cells, which in turn modulates the release of neurotransmitters and signal transmission between neurons.

According to Canadian physician Peter Attia, magnesium is a relatively low-side-effect option for improving cognition. He refers in his Podcast “The Drive” among others on this Study in the magnesium with Vitamin C and vitamin D improved cognitive performance. The underlying mechanism is probably the compensation of the Mg deficiency.

Magnesium effect against migraines

Migraine is a complex neurological disease that characterized by recurrent, moderate to severe headaches, often accompanied by symptoms such as nausea, vomiting and increased sensitivity to light and noise. Magnesium is considered to be Guideline for “Treatment of migraine attacks and prophylaxis of migraine”, published by the German Society of Neurology (DGN) in collaboration with the German Migraine and Headache Society (DMKG) as a possible therapy option. Although magnesium does not replace any of the drugs classified as highly effective, the molecule has been found to be effective in several Studies prove its effectiveness in the prophylaxis and treatment of migraines. There are several theories about the molecular background:

Neuronal excitability

Magnesium is a natural calcium channel blocker and regulates the entry of calcium ions into neurons. Through this regulation, magnesium can modulate neuronal excitability and dampen the release of neurotransmitters. A magnesium deficiency can lead to overexcitation of the nerve cells, which increases the likelihood of migraine attacks.

Vasoconstriction and vasodilation

Magnesium influences vascular control by acting on the smooth muscle cells of blood vessels and modulating both their constriction and dilation. Dysregulated vasodilation of cerebral blood vessels is thought to play a role in the development of migraine headaches. Magnesium helps to stabilize vascular function and can thus have a preventive effect against the vasogenic component of migraine.

Serotonin effect

Magnesium affects the metabolism of serotonin, a key neurotransmitter associated with the pathogenesis of migraines. An imbalance in the serotonin system can lead to the increased sensitivity of blood vessels associated with migraine attacks. Magnesium helps regulate serotonin levels and may thus help reduce the frequency and severity of migraine attacks.

Blockade of NMDA receptors

Magnesium acts as a natural antagonist of N-methyl-D-aspartate (NMDA) receptors, which are involved in pain transmission and perception. By inhibiting these receptors, magnesium can help reduce the intensity of pain in migraines.

inflammation

Magnesium has anti-inflammatory properties and can suppress the release of substances that promote inflammatory processes in the brain and thus contribute to migraine attacks. The reduction of inflammatory reactions in the brain could be another mechanism by which magnesium reduces the frequency and severity of migraine attacks.

And finally ...

The effects of magnesium on the body are quite diverse. From the psyche, to the bones, to the small power plants in our cells, the mitochondria, our body needs magnesium. Often enough, however, there is a deficiency of this substance, which can lead to non-specific symptoms. You can find out how to recognize this in our article about Magnesium deficiencyIf you are interested in how you can compensate for this deficiency with your diet, you can read our article about magnesium in food read.