Magnesium Summary
Magnesium is a mineral that must be obtained in the diet in relatively large quantities. Magnesium is required for the function of over 300 enzymatic reactions, including in energy metabolism where it plays a pivotal role. Magnesium is also required for the synthesis of fatty acids and proteins, proper insulin response, and nerve transmission. Magnesium deficiency is not rare, and most Americans ingest sub-optimal amounts. Magnesium deficiency is particularly common in vulnerable populations, including people with gastrointestinal disease. Signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, weakness, anxiety, memory problems, numbness and tingling, tics, cramps, insomnia, seizures, personality changes, and abnormal heart rhythms. Magnesium is an agonist for (turns on) GABA receptors, one of the chief inhibitory pathways in the nervous system, and an antagonist for (turns off) NMDA glutamate receptors, one of the chief excitatory pathways in the nervous system, which also plays a role in neuroprotection. The combination can lead to abnormal inhibitory–excitatory balance with magnesium deficiency, promoting increased over-excitation conditions such as anxiety, hyperactivity, and insomnia. The clinical experience of many physicians, and the generally benign nature of magnesium supplementation, have convinced many experts to offer magnesium supplementation to their patients with a variety of conditions, including ADD/ADHD. Individuals that are more likely to benefit are those who also suffer with constipation, migraine-like manifestations, other varieties of chronic pain, chronic fatigue, restless leg, signs of insulin resistance, indications of reduced inhibitory–excitatory balance (anxiety, hyperactivity, impulsivity, OCD, etc.), a history of regression, or other conditions among the multitudes of health conditions for which magnesium is frequently employed. Magnesium supplements are available over-the-counter in a variety of forms, and some forms are more bioavailable than others. Side effects are rare at usual doses used in supplementation, other than possibly loose stools.