Why Magnesium Matters at Every Stage of Life and Health

Magnesium is an essential electrolyte and cofactor for over 300 different enzymatic reactions in the body. In this way, magnesium plays a vital role in a wide range of metabolic functions, including muscular contraction and relaxation, myocardial contraction, neuromuscular conduction, energy production and mitochondrial function, synthesis of proteins and nucleic acid, transmembrane transportation of other nutrients and ions (particularly calcium and potassium), bone mineralisation and development, and several other cellular functions.^1,2 Taken together, magnesium is involved – directly or indirectly – in virtually every physiological system as a key enabler of energy-dependent processes.

Magnesium Needs Increase with Age and Growth

Table 1. Magnesium RDI Across the Lifespan³

As per the table above, a clear trend emerges in magnesium requirements across the lifespan, with needs increasing with age and during periods of growth (childhood, adolescence and pregnancy).

Magnesium requirements increase during pregnancy and, in some cases, lactation compared with non-pregnant adult women. Additional supplementation can help to achieve optimal status and complement nutrients present within prenatal multivitamin and mineral formulas (e.g. iodine for thyroid function,⁴ calcium and vitamin D for healthy bones,⁵ etc.). Moreover, magnesium also:

Reduces risk of pre-eclampsia⁶
Improves glycaemic control and lipid profiles in gestational diabetes⁷
Relieves leg cramps in pregnancy⁸

Causes and Consequences of Magnesium Deficiency

Habitually low intakes or excessive losses of magnesium due to certain health conditions (such as chronic diarrhoea and type 2 diabetes mellitus [T2DM]), chronic alcoholism and/or the use of certain medications (including chronic treatment with loop or thiazide diuretics) can lead to deficiency. Severe magnesium deficiency can result in hypocalcaemia or hypokalaemia (low serum calcium or potassium levels, respectively).⁹ Deficiency can disrupt not only magnesium balance but also broader electrolyte function essential to normal cellular energy use.

Magnesium in Energy Use and Recovery

Muscle and nerve function represent key energy-dependent processes, and magnesium supports both energy use and recovery following energy expenditure.

The demand for magnesium is higher during periods of stress or exercise. Under these conditions, supplementation may be necessary to meet increased needs. Magnesium also acts as a N-methyl-D-aspartate (NMDA) [glutamate] receptor blocker with potential neuroprotective effects that would apply to ‘stressed synapses’;^10-15 functions as a gamma-aminobutyric acid type A (GABAA) receptor agonist, exhibiting anxiolytic effects;¹¹ and exerts an inhibitory effect on catecholamine release, influencing the stress response and blood pressure.^16-19

Evidence supports the use of magnesium to alleviate stress,^20,21 anxiety^22,23 and depression,^22,24 with some studies suggesting greater improvements when co-supplemented with vitamin B6^25,26 – a cofactor required for neurotransmitter synthesis.²⁷ Magnesium has also been shown to support individuals with attention-deficit/hyperactivity disorder (ADHD)^28-30 and primary insomnia,^31,32 reflecting the breadth of its involvement in key neuromodulatory and energy-dependent processes within the body. In such cases, clinicians could consider pairing magnesium with other indicated supplements to best achieved desired effects, such as L-theanine for both ADHD^33,34 and sleep.^35-38

Separately, creatine kinase – the enzyme that rapidly regenerates adenosine triphosphate (ATP) from creatine phosphate – is strongly dependent on magnesium. Creatine kinase helps to maintain ATP levels in skeletal and cardiac muscle during periods of high energy demand.^39,40 Several studies provide evidence of improved athletic performance with magnesium supplementation in trained and untrained individuals.^41-43

When Magnesium is Needed Most

In practice, assessing magnesium status requires a broader clinical lens, seeing beyond routine laboratory measures. Serum magnesium has not been properly validated as a reliable indicator of body magnesium status.³ There is no standardised laboratory test that accurately describes the status of magnesium.⁴⁴ Therefore, clinicians should be guided by awareness of the high prevalence of inadequate magnesium intake⁴⁵ and consider this alongside the persistently high rates of chronic conditions and comorbidities,^46,47 which may potentially benefit from magnesium supplementation.

Conditions with researched benefit from magnesium supplementation include:

Hypertension^48,49
Coronary artery disease (CAD)⁵⁰ and congestive heart failure⁵¹
Obesity^52,53
Metabolic syndrome (MetS)⁵⁴
T2DM^55-58
Improves body mass index (BMI) and hormonal balance in polycystic ovary syndrome (PCOS).⁵⁹ NB: PCOS has officially been renamed polyendocrine metabolic ovarian syndrome (PMOS) to more accurately reflect the condition’s multisystem pathophysiology.⁶⁰

Fibromyalgia⁶¹
Restless legs syndrome (RLS)⁶²
Migraines^63-65
Premenstrual syndrome (PMS),^66,67and pain of primary dysmenorrhoea⁶⁸
Supports bone density in postmenopausal women with osteoporosis^69,70
Lessens bronchial hyperresponsiveness^71,72 and improves lung function^71,73,74 in asthma

This list underscores magnesium’s important role in energy production and metabolic regulation within the body. Prescribing alongside other indicated nutrients – particularly those that help minimise oxidative stress, such as coenzyme Q10 (CoQ10)/ubiquinol,⁷⁵ alpha-lipoic acid (ALA)⁷⁶ and N-acetylcysteine (NAC),⁷⁷ as well as those that address accompanying inflammation, namely omega-3 fatty acids⁷⁸ – is expected to enhance therapeutic effects.

Advice on Magnesium in Market and in Practice

Increased awareness of magnesium’s role in energy, stress, mood, and recovery has contributed to increased availability of magnesium-containing products. Different types of magnesium are available across retail and practitioner markets, however, one form with evidence supporting its favourable profile is magnesium glycinate. This is a chelated form of magnesium that demonstrates superior bioavailability compared to other supplemental forms, such as magnesium oxide.^79,80

Taken together, magnesium requirements increase during periods of growth as well as physiological or psychological stress. An understanding of magnesium’s diverse functions is essential for its effective clinical application. The use of comprehensive formulations and appropriate companion nutrients speaks to the importance of practitioner guidance in selecting the most suitable approach for individual patients. This is particularly important to view from the patient perspective, as many are often overwhelmed by the range of available magnesium products and formulations.

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