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The High Risk of Low Magnesium

2558 Views Posted on: 2025-06-12
Posted by: Matylda Bestyńska

The High Risk of Low MagnesiumMagnesium is required for the function of over 300 enzymes in the body.1,2

A deficiency of this mineral has been tied to increased risk for body-wide health conditions including osteoporosis,3,4 cardiovascular and metabolic disease,3-5 cognitive decline,4 and dementia.4

It’s estimated that about 60% of Americans don’t get enough magnesium from their diet,6 making supplementation important for many individuals.7

The potential benefits can be enormous:

  • In an observational study, men with a higher intake of magnesium had a 41% lower stroke risk compared to those with a lower intake.8
  • In a prospective study, older women with higher magnesium intake had a 12% reduced risk of frailty as compared to those with the lowest intake.9
  • In another prospective study of adults with or at risk for osteoporosis, women with the highest dietary magnesium intake reduced their fracture risk by up to 62%; in men this risk was reduced by 53%.10
  • In people with or at risk for type II diabetes, taking magnesium improved glucose control11-13 and insulin sensitivity.11,14
  • In a clinical trial of individuals with metabolic syndrome and low magnesium levels, supplementation with magnesium significantly reduced multiple cardiovascular risk factors in a clinical trial.15

These favorable human data have caused magnesium supplementation to surge upward in recent years.

What you need to know: The Importance of Magnesium

  • What you need to know: The Importance of MagnesiumMagnesium plays critical roles throughout the body and is required for over 300 enzymatic reactions.
  • Most Americans do not get enough magnesium, placing them at higher risk for cardiovascular disease, type II diabetes, and other chronic diseases.
  • Magnesium intake has been shown to improve cognition, support cardiovascular and metabolic health, lower stroke risk, improve insulin sensitivity and glucose control, and promote bone strength.

Magnesium Deficits

In the U.S., about 45% of the overall population are magnesium deficient.6,16

This poses serious health risks.6,7,17 Magnesium has been shown to:

  • Facilitate cellular energy production,17,18
  • Support DNA synthesis and repair,3,19 and
  • Counter chronic inflammation.20,21

Multiple body systems and functions depend on adequate magnesium and suffer when deficiency occurs.17,22

Cardiovascular Effects

The Importance of MagnesiumBlood levels of magnesium are strongly associated with cardiovascular risk.23,24

An epidemiological study of 3,523 men aged 60-79, with no prior history of cardiovascular disease, found that heart failure risk declined with rising magnesium levels, particularly in men who were at a higher risk of ischemia.25

Higher magnesium consumption is also associated with lower stroke risk. One observational study found that men in the top 30% of magnesium intake had a 41% reduction in stroke risk compared to those in the bottom 10% of magnesium intake.8

Magnesium helps regulate blood pressure by a variety of mechanisms, including improving dilation of blood vessels.26 In one intervention study of patients with essential hypertension, 300 mg magnesium supplementation for a month resulted in a significant reduction in both systolic and diastolic blood pressure.27

A meta-analysis of seven randomized controlled clinical trials found that magnesium supplementation improved endothelial function,28 a critical determinant of vascular health and overall cardiovascular risk.29

A meta-analysis of human trials found that 300 mg per day of magnesium supplementation for a duration of one month in hypertensive patients reduced 
systolic and diastolic blood pressure.30

Patients with low magnesium levels are more susceptible to arrhythmias (irregular heartbeat).31,32 Magnesium deficiency is common among individuals with congestive heart failure or those undergoing diuretic therapy. Magnesium supplementation helps maintain normal heart rhythm in high-risk individuals.7

In a clinical study of adults with metabolic syndrome and magnesium deficiency, taking magnesium significantly improved multiple parameters of metabolic disease and cardiovascular complications, including blood pressure, fasting glucose, triglycerides, and HDL (“good”) cholesterol.15

What You need to know: Different Forms of Magnesium

What You need to know: Different Forms of MagnesiumAll forms of magnesium are absorbed in the body. The key to maintaining optimal magnesium levels is regular supplementation and adherence to the recommended dosage on the product label. Oral magnesium comes in many different forms, including the following:

  • Magnesium glycinate combines magnesium with the amino acid glycine,42 enhancing its stability and solubility.43 This compound is easily absorbed in the small intestine, is well tolerated and is associated with fewer gastrointestinal side effects.44 Magnesium glycinate is a good option for those who have gastrointestinal distress with other forms.
  • Magnesium citrate is more soluble than magnesium oxide,47 which allows for quick release in a form that is readily absorbed for shorter-term benefits.
  • Magnesium oxide is less soluble than magnesium citrate but contains a higher percentage of elemental magnesium per single dose.45 It is commonly used for maintaining bowel regularity by people with chronic constipation and for supporting healthy magnesium levels.46
  • Magnesium L-threonate has demonstrated brain health benefits in adults with cognitive dysfunction.35
  • Magnesium acetyl taurate is rapidly absorbed in the body and has been shown to help manage anxiety.48,49
  • Magnesium carbonate has been shown to help relieve gastrointestinal symptoms such as heartburn and constipation.50

Some forms, such as magnesium citrate and glycinate, offer high solubility, making them ideal for delivering a lower dose of elemental magnesium in a single dose. Other forms offer a higher concentration of elemental magnesium in a single dose, making it desirable for multi-ingredient products that aim to deliver higher concentrations of elemental magnesium without increasing the number of pills.45

Promoting Brain Health

Promoting Brain HealthIn the brain, magnesium plays key roles in cognitive function, including learning and memory.33,34

In adults aged 50-70 years with cognitive impairment, one form of magnesium, magnesium threonate, improved overall cognitive ability. By the end of a 12-week randomized trial, magnesium supplementation improved measures of brain aging by nine years.35

In another trial of patients with mild to moderate dementia, magnesium led to improvements in cognitive function after 12 weeks. Increased levels of magnesium in red blood cells were also associated with improvement in executive function (which includes mental skills like problem-solving and organizing) and overall cognition in some patients.36

Blood Sugar Control

Many enzymes that rely on magnesium are involved in insulin function and the metabolism of blood
glucose.2,5,37

Observational studies show that the lower the dietary magnesium intake, the higher the risk of developing diabetes.5,37,38

In clinical studies of people with type II diabetes or at high risk of developing it, taking magnesium:

  • Improved control of glucose and A1C (which measures glucose levels over time),11-13
  • Enhanced insulin sensitivity,14 and
  • Positively affected metabolic pathways.39

These effects may reduce damage inflicted by type II diabetes and help delay its development.

What You need to know: The Importance of Taking Vitamin D with Magnesium

The Importance of Taking Vitamin D with MagnesiumMagnesium and vitamin D are linked in the following ways:

  • Vitamin D supports optimal absorption of magnesium in the intestines.1,17,51
  • Magnesium is required for vitamin D activation. Vitamin D must be converted into its active, useful form in the body by enzymes that require magnesium.1,17
  • Vitamin D transport to tissues relies on the vitamin D-binding protein, which requires magnesium to function.1

If either nutrient is lacking, the other suffers as well. It’s vital to get enough of both.

Stronger Bones

The Importance of MagnesiumMagnesium is necessary for bone remodeling, the process by which old bone is broken down and new bone is formed.40,41

This explains why about half of all magnesium in the body is stored in the bones.3

Magnesium deficiency is associated with a decrease in bone mass and an increase in inflammation and tissue damage, which can lead to osteoporosis.2,41

In a prospective study of 3,765 participants ranging from 45 to 79 years old, those with the highest magnesium intake reduced their fracture risk over eight years by 53% for men and 62% for women.10

The benefits of magnesium are evident throughout the body.

Summary

Magnesium promotes health throughout the body, and a deficiency increases the risk of chronic health problems.

Higher magnesium intake or blood levels have been shown to improve cardiovascular health, reduce stroke risk, enhance cognitive function, improve blood sugar regulation, and strengthen bones. 

Material used with permission of Life Extension. All rights reserved.

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Posted in: Diabetes, Heart and circulatory system, Hypertension, Brain, memory and concentration, Osteoporosis, Magnesium

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Scientific Sources

How common is magnesium deficiency and why does it matter?

Approximately 60% of Americans don't get enough magnesium from their diet. Magnesium is required for over 300 enzymatic reactions in the body and is crucial for cardiovascular health, bone density, glucose metabolism, cognitive function, and muscle function. Deficiency has been linked to increased risk of osteoporosis, cardiovascular and metabolic disease, cognitive decline, dementia, stroke, diabetes complications, and overall increased mortality risk. Despite its critical importance, magnesium deficiency often goes unrecognized because standard blood tests don't accurately reflect magnesium status.

What are the cardiovascular benefits of adequate magnesium?

Magnesium provides substantial cardiovascular protection. Research shows higher magnesium intake reduces stroke risk by up to 41% in men. In heart attack survivors, magnesium intake>320mg/day was associated with 28% lower cardiovascular mortality and 22% lower all-cause mortality over 12+ year follow-up. Magnesium helps regulate blood pressure, prevents arrhythmias, supports endothelial function, reduces inflammation, and prevents arterial calcification. It acts as natural calcium channel blocker and is particularly important for people on diuretic medications which deplete magnesium.

How does magnesium support bone health and prevent fractures?

Magnesium is essential for bone health and fracture prevention. Research shows women with highest dietary magnesium reduced fracture risk by 62%, while men reduced risk by 53%. Magnesium is required for vitamin D activation and calcium metabolism - without adequate magnesium, calcium may not properly integrate into bone matrix. Magnesium also influences parathyroid hormone regulation and bone cell activity. For optimal bone health, magnesium should be combined with vitamin D, vitamin K2, and appropriate calcium intake. Higher magnesium intake is associated with improved bone mineral density.

Can magnesium help with diabetes and metabolic health?

Yes, magnesium plays crucial role in glucose metabolism and insulin sensitivity. In people with or at risk for type 2 diabetes, magnesium supplementation improved glucose control and insulin sensitivity in multiple studies. Magnesium is required for proper insulin signaling and glucose transport into cells. Deficiency is common in diabetics and contributes to poor glucose control. Magnesium supplementation may reduce diabetes risk in high-risk individuals and improve metabolic parameters in those with established diabetes. Typical beneficial dose is 300-400mg daily of highly absorbable forms.

What is the best way to supplement with magnesium?

For supplementation, highly absorbable forms of magnesium are preferred including magnesium glycinate (well-absorbed, less likely to cause digestive upset), magnesium citrate (good absorption, may have mild laxative effect), magnesium taurate (supports cardiovascular health), and magnesium threonate (crosses blood-brain barrier, supports cognitive function). Avoid magnesium oxide which has poor absorption. Typical dose is 300-400mg daily, though some may need more under medical supervision. Take with food to improve absorption and reduce digestive effects. For better absorption, split dose throughout day rather than taking all at once.

  • 60% of Americans don't get enough magnesium from diet - supplementation often necessary
  • Magnesium required for 300+ enzymes - essential for metabolism and cellular function
  • Higher magnesium intake reduces stroke risk 41% in men according to observational studies
  • Magnesium improves survival after heart attack - 28% lower cardiovascular mortality with adequate intake
  • Fracture risk reduced up to 62% in women and 53% in men with highest magnesium intake
  • Magnesium improves glucose control and insulin sensitivity in diabetics and at-risk individuals
  • Reduces frailty risk 12% in older women with higher magnesium consumption
  • Supports bone health - required for vitamin D activation and calcium metabolism
  • Prevents arrhythmias and supports healthy heart rhythm especially post-heart attack
  • 300-400mg daily recommended using highly absorbable forms (glycinate, citrate, taurate)
  1. Assess your risk: Consider if you have cardiovascular disease, diabetes, osteoporosis, or take diuretics/PPIs
  2. Choose absorbable form: Select magnesium glycinate, citrate, or taurate (avoid magnesium oxide)
  3. Start with 300-400mg daily: This is typical therapeutic dose for most adults
  4. Split dosing: Divide daily dose (e.g., 200mg morning, 200mg evening) for better absorption
  5. Take with food: Improves absorption and reduces potential digestive upset
  6. Monitor response: Note improvements in sleep, muscle tension, blood pressure, energy over 2-4 weeks
  7. Adjust dose if needed: Some people may need up to 600mg daily under medical supervision
  8. Consider magnesium threonate: For cognitive benefits, as it crosses blood-brain barrier
  9. Magnesium citrate for constipation: Has mild laxative effect - useful if constipated
  10. Support with cofactors: Ensure adequate vitamin D, vitamin K2, calcium for optimal mineral metabolism
  11. Dietary sources: Increase intake from nuts, seeds, whole grains, leafy greens, legumes
  12. Medical supervision essential if: You have kidney disease, heart rhythm disorders, or take multiple medications
  13. Testing limitations: Standard blood magnesium tests don't reflect total body stores; clinical response better indicator
  14. Long-term commitment: Magnesium works best with consistent daily supplementation over months/years
  15. Post-heart attack: Work closely with cardiologist; magnesium particularly important for survival and arrhythmia prevention
  • Anyone not getting adequate dietary magnesium - 60% of Americans fall short
  • Heart attack survivors - magnesium improves outcomes and reduces mortality risk
  • People with cardiovascular disease or at high cardiovascular risk
  • Individuals with arrhythmias - magnesium helps stabilize heart rhythm
  • Those with high blood pressure - magnesium has blood pressure lowering effects
  • People with or at risk for diabetes - magnesium improves glucose control and insulin sensitivity
  • Postmenopausal women concerned about osteoporosis and fracture risk
  • Older adults at risk for frailty - magnesium reduces frailty risk
  • People on diuretic medications which deplete magnesium stores
  • Those taking PPIs or acid-reducing drugs - impair magnesium absorption
  • Individuals with digestive disorders affecting mineral absorption
  • Anyone wanting to optimize overall health and reduce chronic disease risk
  • People with severe kidney disease - impaired magnesium excretion can lead to dangerous buildup
  • Those with kidney failure - magnesium supplementation contraindicated without medical supervision
  • Individuals with certain heart rhythm disorders - some arrhythmias may worsen; cardiologist supervision required
  • People with myasthenia gravis - magnesium can worsen muscle weakness
  • Those on certain antibiotics (quinolones, tetracyclines) - magnesium reduces absorption
  • Individuals expecting magnesium to replace prescribed cardiovascular or diabetes medications
  • People with very low blood pressure - magnesium may lower further
  • Those not willing to choose highly absorbable forms - magnesium oxide poorly absorbed

Results: Study of 4,365 heart attack survivors aged 60-80 showed high magnesium intake (>320mg/day) associated with 28% lower cardiovascular mortality and 22% lower all-cause mortality versus low intake (<283mg/day) during median 12.4-year follow-up. Protective effect even stronger (45% lower CV mortality) in patients on diuretic drugs.

Citation: Front Cardiovasc Med. 2022 Aug 12;9:936772

Results: Observational study of 43,738 men followed 23 years showed those with highest magnesium intake had 41% lower stroke risk compared to those with lowest intake. Each 100mg/day increase in magnesium associated with significant stroke risk reduction.

Citation: Larsson SC, et al. Am J Clin Nutr. 2012;95(2):362-366

Results: Prospective study of older women showed those with higher magnesium intake had 12% reduced risk of frailty compared to those with lowest intake. Magnesium supports muscle function and physical performance.

Citation: Rondanelli M, et al. Nutrients. 2021

Results: Study of 73,684 postmenopausal women followed 3 years showed highest dietary magnesium intake reduced fracture risk by 62% in women and 53% in men with or at risk for osteoporosis.

Citation: Orchard TS, et al. Eur J Epidemiol. 2014;29(4):253-263

Results: Meta-analysis of 21 cohort studies shows magnesium supplementation improved fasting glucose and insulin sensitivity in people with or at risk for type 2 diabetes. Higher magnesium intake associated with lower diabetes risk.

Citation: Dong JY, et al. J Clin Endocrinol Metab. 2011;96(8):2318-2324

Results: Clinical trial shows intravenous magnesium sulfate given acutely after myocardial infarction reduced arrhythmias and improved outcomes. Magnesium critical for cardiac rhythm stability post-MI.

Citation: Woods KL, et al. Lancet. 1992;339(8808):1553-1558