Magnesium is an electrolyte, but that is not considered its major function in the body. Green leafy vegetables, beans, nuts, seeds, and whole grains are good sources of magnesium^1,2. 40-60% of consumed magnesium is absorbed at normal levels of intake. Magnesium is excreted primarily in urine³.

55-60% of magnesium in the body is found in bone³. Some (30%) of this bone magnesium is believed to be exchangeable, or can be used to maintain blood concentrations, similar to how calcium in bones can be used to maintain blood concentrations.

Magnesium helps to stabilize ATP and nucleotides by binding to phosphate groups. Magnesium plays a role in over 300 enzymes in the body. Here is a list of some of the physiological processes that magnesium participates in³:

Glycolysis

TCA cycle

Fatty acid oxidation (beta-oxidation)

DNA and RNA transcription

Nucleotide synthesis

Muscle contraction

Magnesium deficiency is rare, but can be caused by prolonged diarrhea or vomiting. Symptoms include¹:

Irregular heartbeat

Muscle spasms

Disorientation

Seizures

Nausea

Vomiting

Magnesium toxicity is also rare but can occur from excessive use of antacids or laxatives. Symptoms include³:

Diarrhea

Nausea

Flushing

Double vision

Slurred speech

Weakness

Paralysis

Magnesium supplements differ in percent of magnesium in the different forms, as shown below.

Figure 13.51 Percent magnesium in oral supplements

The bioavailability of magnesium oxide is significantly lower than magnesium chloride, magnesium lactate, and magnesium aspartate. The latter 3 are equally bioavailable⁴.

References & Links

1. Byrd-Bredbenner C, Moe G, Beshgetoor D, Berning J. (2009) Wardlaw’s perspectives in nutrition. New York, NY: McGraw-Hill.

2. McGuire M, Beerman KA. (2011) Nutritional sciences: From fundamentals to food. Belmont, CA: Wadsworth Cengage Learning.

3. Gropper SS, Smith JL, Groff JL. (2008) Advanced nutrition and human metabolism. Belmont, CA: Wadsworth Publishing.

4. http://www.health-choices-for-life.com/magnesium_supplements.html