Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, whilst supporting a healthy immune system. Furthermore, it keeps the heartbeat steady and helps bones remain strong. Magnesium is a mineral that is often overlooked as many people don’t know they are deficient until they have very low levels. This blog will look at the benefits of magnesium, specifically how it benefits energy, mood, hormone balance and immunity (1).
Magnesium and Energy Production
The primary process of ATP production takes place within the mitochondria. This process is known as cellular respiration, which involves a series of biochemical reactions – and magnesium is an essential cofactor in many key steps:
Glycolysis: the initial phase of glucose breakdown, which occurs outside the mitochondria, requires magnesium for enzyme activity. These are enzymes are crucial for the first steps in unlocking energy from sugars.
Krebs cycle: this requires magnesium for the activity of enzymes, which are crucial for further ATP production.
Oxidative phosphorylation: the final and most productive phase of cellular respiration where the largest amount of ATP is generated. Magnesium is critical for the structure and function of ATP synthase, a complex enzymatic machine that creates ATP. In addition, magnesium helps maintain the mitochondrial membrane potential, which is vital for the efficient operation of ATP synthase (2).
Magnesium and Mood Regulation
Magnesium plays a critical role in the regulation of mood and mental health. Research has shown that magnesium is involved in the regulation of the HPA (hypothalamic-pituitary-adrenal) axis, which is responsible for the body’s response to stress. When the HPA axis is activated due to stress, it can cause a variety of physiological changes, including changes in the levels of certain neurotransmitters that are linked to depression and anxiety.
Magnesium has been shown to help regulate the HPA axis, which in turn can help reduce the negative impact of stress on the brain and body.
It also plays a key role in the regulation of neurotransmitters in the brain. In particular, it is involved in the synthesis and release of serotonin, which is a neurotransmitter that plays a crucial role in regulating mood.
Finally, magnesium has been shown to have a calming effect on the nervous system. This is because it is involved in the regulation of GABA (gamma-aminobutyric acid), a neurotransmitter that helps to calm the nervous system and promote relaxation. By promoting this, magnesium can help to reduce anxiety and promote better sleep, which leads to improved mood (3).
Magnesium and Hormone Balance
Blood Sugar and Insulin
Magnesium plays a crucial role in how your body processes carbohydrates and regulates blood sugar levels. Taking magnesium may help improve insulin sensitivity, making it easier for your cells to use glucose for energy (4).
A study found that individuals with a higher magnesium intake had a significantly lower risk of developing type 2 diabetes. Those who consume magnesium rich diets have shown improved insulin sensitivity, which can help maintain stable blood sugar levels and reduce the risk of diabetes (5).
Stress Hormones
Research shows that magnesium helps regulate stress hormones and brain activity, making us feel less stressed overall.
For example, cortisol is lower in people with healthy magnesium levels because magnesium is able to reduce the release of ACTH (adrenocorticotropic hormone), which triggers cortisol production. Furthermore, magnesium protects against oxidative stress, which can cause long-term damage to brain cells (6).
PMS and Menstrual Health
Magnesium is an evidence-based treatment for PMS through calming the nervous system and normalising the actions of different hormones on the central nervous system (7).
When taken daily, magnesium may also prevent dysmenorrhea (menstrual cramps) in some people. It works by relaxing the smooth muscle of the uterus and reducing the prostaglandins that cause period pain (8).
Magnesium and Immune Function
Magnesium plays a vital role in keeping your immune system strong and balanced. Like many of the body’s functions, it acts as a co-factor to the enzymes involved in the inflammatory response. When magnesium levels are low, the body may experience higher levels of inflammation and oxidative stress. Over time, this can weaken immune defences and make it harder for the body to respond effectively to illness.
It also supports the production, release and proper function of immune cells. These cells are essential for identifying and fighting off infections. Without adequate magnesium, the immune system may not function at its best (9).
Practical Tips to Optimise Magnesium Intake
- Cut back on magnesium depleters: reducing consumption of alcohol, caffeine and sugars is a great way to reduce demands on your magnesium reserves at the same time as helping to balance your blood sugar levels.
- Add magnesium rich foods to your diet: whether it’s adding leafy green veg to a smoothie, avocado to your salad or nuts and seeds to daily meals, you can significantly boost the amount of magnesium that you are consuming.
- Add electrolytes if you are exercising frequently: muscles require a lot of magnesium so a workout will generally use up your stores. Magnesium is lost in sweat so it is important to replace electrolytes as part of recovery. Cramps whilst exercising can be a sign of low magnesium levels.
- Use a magnesium supplement: topping up your magnesium intake with a magnesium supplement may be the best option for some people. Magnesium glycinate is a popular choice as it is better absorbed and gentle on the stomach unlike other types (10).
Conclusion
Magnesium is a vital mineral in order for the body to function properly. It is used in over 300 bodily processes. In particular, it is known to support energy production, mood regulation and hormone balance.
A lot of people struggle to meet the recommended daily intake of magnesium and many of those who are deficient may not realise. Therefore, it is important that we are actively trying to boost levels, whether this is through including more leafy green vegetables in your diet or taking a high-quality magnesium supplement.
FAQ’s (Frequently Asked Questions)
What does magnesium do in the body?
Magnesium is an essential mineral involved in over 300 biochemical processes. It supports energy production, nervous system regulation, muscle function, hormone balance, and immune health. Without adequate magnesium, many of these systems cannot function efficiently.
How does magnesium support energy levels?
Magnesium plays a key role in the production of ATP (adenosine triphosphate), the body’s main energy molecule. Low magnesium levels may contribute to fatigue, weakness, and reduced stamina.
Can magnesium improve mood?
Magnesium helps regulate neurotransmitters that influence mood, including serotonin. It also supports a healthy stress response by regulating the nervous system. Some research suggests low magnesium levels may be linked to increased anxiety and low mood.
References
- https://medlineplus.gov/ency/article/002423.htm
- https://www.benatur.eu/en/2024/07/22/magnesium-for-energy/
- https://bigvits.co.uk/blog/magnesium-impact-on-mood-and-mental-health.html
- https://www.verywellhealth.com/magnesium-and-blood-sugar-11806088
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3161260/
- https://www.barebiology.com/pages/the-missing-mineral-why-magnesium-matters#:~:text=Reducing%20stress,the%20keys%20to%20your%20body.
- https://pubmed.ncbi.nlm.nih.gov/28392498/
- https://pubmed.ncbi.nlm.nih.gov/2675496/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7147972/
- https://www.metagenics.co.uk/news/how-to-increase-magnesium-intake-6-tips-for-optimal-absorption/
