Magnesium: The Secret To Optimal Bone Health
What Is Magnesium & Why Is It Important?
Many people are unaware, but magnesium is involved in almost all of the body’s major cellular metabolic and biochemical processes, meaning chemical activities inside cells, such as energy production, building structures, and managing essential functions to ensure proper cell operation (1). It is recognized as one of the seven "macrominerals," or more commonly referred to as major minerals that are essential for human well-being.
Magnesium's commitments stretch out across various roles, like supporting muscle constriction, working with energy creation, and the upkeep of bone thickness (2). Beyond these functions, magnesium is essential for regulating blood pressure, ensuring proper heartbeat, and playing a crucial role in the synthesis of DNA and RNA. Similar to calcium, magnesium emerges as a vital mineral, indispensable for the smooth functioning of both the nervous and cardiovascular systems.
Benefits Of Magnesium
Magnesium doesn't work alone, it teams up with important nutrients to create a range of advantages. Studies show its works in tandem with calcium and vitamin D, improving bone wellbeing and preventing osteoporosis (3). Magnesium helps regulate pulse by supporting the heart's electrical signals and muscle function, relaxing blood vessels, promoting cardiovascular health.
Research also links magnesium intake to a reduced risk of colorectal cancer, underscoring its role in cell function and inflammation reduction (4). Furthermore, although not a direct fat-burner, magnesium aids in weight management by participating in metabolic processes and regulating insulin. Incorporating magnesium into the diet is essential for overall health and well-being.
Bone Health:
- Supports bone formation and helps maintain bone density.
Muscle Function:
- Supports proper muscle function by aiding in contraction and relaxation.
Heart Health:
- Contributes to a regular heart rhythm and regulates blood pressure.
Nerve Function:
- Crucial for nerve transmission and a healthy nervous system.
Energy Production:
- Plays a key role in cellular energy production.
Blood Sugar Regulation:
- Assists in insulin function, helping balance blood glucose.
Stress Relief:
- Supports the body's response to stress, aiding in relaxation.
Mood and Mental Well-being:
- Linked to mood regulation and potential mental health benefits.
Better Sleep:
- Promotes healthy sleep patterns by regulating sleep-related neurotransmitters.
Headache Prevention and Digestive Regularity:
- Some find relief from headaches, and it aids in bowel regularity.
Inflammation Reduction:
- Helps reduce inflammation in the body.
PMS Symptom Relief:
- Some women experience relief from premenstrual symptoms.
Factors Influencing the Absorption of Magnesium
Similar to calcium, magnesium absorption is affected by various factors. Notably, Vitamin D, known for its role in calcium retention, also plays a part in supporting the absorption of magnesium (5). Vitamin K and other minor elements assist in maintaining magnesium levels, which support bone-building processes. The balance between magnesium and calcium is not only important for bones but also affects many other functions in our body.
These minerals are like partners, and having the right balance helps our muscles, nerves, and enzymes working properly. It's not just about bones, it's about keeping our whole body in good shape. Daily habits can also have an effect. Alcohol consumption and smoking can negatively impact magnesium absorption and metabolism, potentially leading to deficiencies. Understanding the effects daily life has is important for maintaining optimal magnesium levels and supporting overall health.
Thinking of Trying OceanEssense?
OceanEssence provides a healthy balance of bone nourishing minerals and vitamins including Calcium, Magnesium, Vitamin D, and Vitamin K.
Recommended Dietary Allowance (RDA) of Magnesium
The amount of magnesium you need each day depends on things like your age and gender. As we age, our bodies undergo various changes, and maintaining a balanced diet rich in magnesium becomes even more important. Including magnesium-rich foods in our diet isn't always easy.
For some individuals, considering supplements, OceanEssence combines magnesium with calcium, allowing these minerals to collaborate in the ways they were meant to. Daily consumption of OceanEssence not only supplies 30mg of magnesium, enough to meet your daily needs but also includes calcium along with other important minerals and vitamins that have been proven to support the formation of new bone.
RDA Table
Age Group
Male RDA (mg/day)
Female RDA (mg/day)
Pregnant RDA (mg/day)
Lactating (mg/day)
0-12 months
30-75
30-75
N/A
N/A
1-3 years
80
80
N/A
N/A
4-8 years
130
130
N/A
N/A
9-13 years
240
240
N/A
N/A
14-18 years
410
360
N/A
N/A
19-30 years
400
310
350
310
30 years and older
420
32
360
320
Important Notice: Consuming elevated doses of magnesium-only supplements (without a combination of other minerals) may result in side effects such as diarrhea, nausea, abdominal cramping, and potentially more severe health complications.
Indicators of Magnesium Deficiency
Similar to calcium, a lack of magnesium can show itself through various symptoms. Early signs include feeling tired, muscle cramps, and a reduced appetite, indicating a shortage of magnesium. In more severe cases, mental confusion may occur, affecting cognitive functions, and negative impacts on bone health. Opening the way for diseases like osteoporosis, increasing the risk of fractures and increased inflammation.
Recognizing and addressing these symptoms quickly can prevent the progression of magnesium deficiency and related health issues. While getting enough magnesium intake in your diet can be achieved, several factors can influence a less that healthy amount like, alcohol, stress, eating excesses sugars and or having to much caffeine.
Common Causes Of Deficiency:
1
Dietary Insufficiency
In our modern diets, magnesium-rich foods might often take a back seat. Processed foods and refined grains, common staples in many diets, are generally poor sources of magnesium. By not prioritizing magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, individuals inadvertently contribute to dietary insufficiency, laying the groundwork for magnesium deficiency.
2
Gastrointestinal Disorders:
Gastrointestinal disorders, ranging from celiac disease to Crohn's disease, can impair the body's ability to absorb magnesium effectively. Even seemingly minor gastrointestinal issues can impact nutrient absorption. This often silent connection highlights the importance of considering digestive health in the quest to maintain optimal magnesium levels.
3
Alcohol consumption
Enjoying a drink now and then is part of many social occasions, but excessive alcohol consumption can disrupt magnesium balance. Alcohol increases urinary excretion of magnesium, leading to depletion over time. Exploring the connection between alcohol intake and magnesium deficiency unveils a hidden aspect of the impact of our lifestyle choices on essential mineral levels.
4
Medications Interference
Certain medications, from diuretics to proton pump inhibitors, can interfere with magnesium absorption or increase its excretion. Understanding the medications we take is crucial, as it sheds light on potential magnesium imbalances and emphasizes the need for a holistic approach to health that considers both prescribed and over-the-counter drugs.
Important Notice: Always consult with your healthcare professional before making any changes to your medication regimen or introducing new supplements.
5
Stress
Chronic stress, widespread in today's fast-paced world, triggers physiological responses that can deplete magnesium levels. Stress hormones released during prolonged periods of stress increase magnesium excretion. Unraveling the intricate connection between stress and magnesium deficiency underscores the importance of stress management in preserving this essential mineral.
Food and Sources High in Magnesium
Achieving your daily magnesium goals can be both delicious and nutritious by incorporating certain foods into your diet. Nuts and seeds, such as almonds, cashews, and pumpkin seeds, make for convenient and tasty snacks are are high in magnesium.
Whole grains like brown rice and quinoa are excellent staples for main meals, providing a magnesium boost. Leafy green vegetables, including spinach and kale, offer both versatility and nutritional value. Some high-magnesium options include dark chocolate (with at least 70% cocoa) for a delightful treat or fish like mackerel and salmon for a hearty and nutritious main dish.
Unfortunately its not always that simple. Things like soil erosion are leading to a decline in nutrient content in crops. Soil erosion is where the top layer of soil is carried away by natural forces like wind and water. As this erosion occurs, it takes away not just the soil but also the valuable nutrients, making the remaining soil less rich in essential elements. Consequently, crops grown in such depleted soil may have lower nutrient content, including magnesium.
This reducing our ability to control and obtain an adequate amount of magnesium solely from our diets, highlighting the need to consider other sources or supplements to fill this gap.
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Is Magnesium Supplementation Right for You?
Is Magnesium Supplementation Right for You?
In a world where magnesium deficiency is becoming more common, people are searching for ways to give their body's the nutrients it needs. Although Individuals are increasingly aware of their diets, soil erosion exacerbates the issue by diminishing the magnesium content in crops. Supplementation emerges as option to bridge the gap.
OceanEssence offers a comprehensive solution, ensuring optimal magnesium intake alongside vital nutrients like including calcium, magnesium, boron, copper, manganese, silicon (silica), nickel, selenium, strontium, phosphorus, potassium, vanadium, and zinc. These vitamins and minerals are backed by clinical research for their role in strengthen bones, supporting joints, and enhancing digestive health.
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References:
(2) Rowe, S., & Carr, A. C. (2020). Global vitamin C status and prevalence of deficiency: a cause for concern?. Nutrients, 12(7), 2008. - https://doi.org/10.3390/nu12072008
(3) Uwitonze, A. M., & Razzaque, M. S. (2018). Role of magnesium in vitamin D activation and function. Journal of Osteopathic Medicine (Online), 118(3), 181–189. https://doi.org/10.7556/jaoa.2018.037
(4) Dai, Q., Sandler, R., Barry, E., Summers, R., Grau, M., & Baron, J. (2012). Calcium, magnesium, and colorectal cancer. Epidemiology (Cambridge, Mass.), 23(3), 504–505. https://doi.org/10.1097/EDE.0b013e31824deb09
(5) Shahsavani, Z., Asadi, A., Shamshirgardi, E., & Akbarzadeh, M. (2021). Vitamin D, magnesium and their interactions: A Review. International Journal of Nutrition Sciences, 6(3), 113–118. https://doi.org/10.30476/ijns.2021.91766.1144
