Magnesium in the medicine cabinet: 7 healthy benefits

In general, magnesium is a mineral that the general population is not deficient in. We usually cover our daily magnesium requirements only with food and taking an excess of magnesium can be counterproductive.

It is true that some pathologies, such as migrainethey can benefit from high doses of magnesium administered as a medication, often intravenously.

However, for the rest of the functions of this mineral, it is enough to maintain an adequate intakesince no benefits are observed from supplementing if there is no deficit.

Therapeutic benefits of magnesium

Although it is not a nutrient that worries us, it is gaining more and more importance in our health. These are the therapeutic applications of magnesium shown by the latest studies.

1. Use in migraine

We know, because there are studies that show it, that migraineurs have a lower magnesium level in blood than the healthy population, and also these levels drop even more during migraine attacks. So it seems that magnesium levels may have something to do with these. Headaches and it is currently a subject that is being investigated.

According to a 2016 meta-analysis published in Pain Physician Journal, magnesium supplementation –oral and intravenous– reduces the frequency and intensity of migraine attacksTherefore, the researchers point to it as a therapy to be explored in the prevention of migraine and the improvement of symptoms.

In 2017, another study confirmed this: 2 grams of intravenous magnesium reduced the intensity of migraine pain, more than the usual treatment with caffeine citrate. And according to a 2017 study published in BMC Complementary and Alternative Medicine, the combined supplementation of coenzyme Q10, magnesium and a class of chamomile (tanacetum parthenium), gives good results in prevention and has no side effects.

In the guidelines for managing headache in pediatric emergencies, published in 2016 in Seminars in Pediatric Neurology, 1 g of magnesium sulfate is stated to be safe and effective against migraine and can be used during pregnancy as it is safe for the fetus.

And guidance from the American Academy of Neurology and the American Headache Society notes that magnesium therapy is “probably effective” in preventing migraine headaches, but cautions that it should be used under medical supervision.

2. In our cardiovascular health

Although there is considerable scientific literature linking magnesium intake and better cardiovascular health, a pertinent question should be asked: is this relationship due to magnesium itself or to the fact that a diet rich in magnesium is necessarily rich also in healthy foods?

Would cardiovascular health be maintained with an unhealthy diet, based, for example, on pastries, convenience foods, and fast food, supplemented with magnesium? Probably not. Again we highlight how unhelpful it is to focus on a single micronutrientwithout paying attention to the complete eating pattern, which is what usually explains the benefits.

3. Colorectal cancer

Something similar occurs with colorectal cancer. It seems that, the higher the intake, the less chance of cancer (at least up to 270 mg daily).

But if we stop to think, a diet higher in magnesium is also higher in fiber because of the foods it contains (green vegetables, whole grains…), and that is directly related to a lower risk of colorectal cancer.

4. Strong bones

Magnesium has a crucial role in bone metabolism. By ingesting it together with calcium, it improves its absorption (which is why many supplements include both minerals in their formulation).

Magnesium has an inhibitory function of parathormone, which is the hormone that starts the breakdown of bone to release calcium into the bloodstream. In addition to inhibiting bone resorption, magnesium stimulates bone creation and participates in the activity of vitamin D. Therefore, the role of magnesium in maintaining strong bones is indisputable.

For magnesium to perform all these vital functions for bone health it is enough to cover the normal requirements with the diet.

But by itself it is not enough, because a series of conditions must be met:

An adequate intake of calcium, magnesium, vitamin D and K. Be physically active. Follow a low-salt diet. Preferably, not be a smoker or drinker.

Focusing only on one of those conditions is a totally useless approach. Both in bone health and in general health.

5. Against constipation

The use of magnesium for treat constipation It is not a novelty, since it has been on the list of traditional remedies for years.

The milk of magnesia It has been used traditionally as a laxative and as a remedy for mild intestinal disorders, such as indigestion. As a laxative, it is more common magnesium chloride. This compound has, on the one hand, osmotic capacity; that is, it draws water into the intestine, thus softening the stool, which helps evacuation, and also has a stimulating effect on peristalsis (bowel movements).

A 2007 study, published in the European Journal of Clinical Nutrition and carried out in Japan, seems to indicate that both the diet low in magnesium and the low intake of water and fiber They are related to constipation.

6. As an antacid, against heartburn

Its effectiveness as an antacid is also within its traditional uses. It is usually administered in the form of magnesium carbonatewhich has a more alkaline pH and is therefore effective in neutralizing stomach acid.

act in a way similar to the usual baking sodawhich is also usually taken in these cases.

7. Depression, anxiety, stress

He deficiency of this mineral It is associated with psychological and emotional disturbances. Depression, anxiety and stress are some of the mood states that have been studied in relation to magnesium.

It is important to note, first of all, that rarely are situations due to a single component, so pretending that magnesium (or any other isolated substance) is going to cure or solve these problems would not be realistic in any case. They are simply points to take into account when dealing with these disorders.

In depression, there is a symptom improvement when supplementing with magnesium, but beware, only when there is a previous deficiency, as pointed out in 2017 by a study published in the journal Nutritionwhich may lead one to think that maintaining an adequate level of magnesium may be a depression preventive factorand its deficit, a risk factor, as published in 2006 in Medical Hypotheses.

Other studies conclude that the magnesium supplementation it can help, when it accompanies the usual treatment of depression.

The combination of several micronutrients, including magnesium, has also been studied as a cocktail to manage stressbut so far notable results have been obtained.

At the moment, the only valid advice regarding magnesium and mood is simply: maintain adequate plasma valueswithout it seeming that supplementing above these values ​​provides notable benefits.