Study Highlights Magnesium's Role in Lowering Disease Risks

A 2024 study published in the European Journal of Nutrition highlights an association between low magnesium levels and an increased risk of chronic degenerative diseases, such as Alzheimer’s, diabetes, and certain cancers. Despite the study’s modest scale, the findings underscore the importance of magnesium as an essential dietary nutrient.

The Connection Between Magnesium and Disease Prevention

Magnesium plays a pivotal role in supporting the enzymes vital for DNA copying and repair, though its preventive impact on DNA damage has been insufficiently explored. Australian researchers assessed blood samples from 172 middle-aged adults, examining magnesium, homocysteine, folate, and vitamin B12 levels, alongside DNA damage markers.

Participants with lower magnesium levels exhibited elevated homocysteine levels, a dietary amino acid linked to increased DNA damage risk. The researchers suggest this damage may lead to neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, and neural tube defects. "Magnesium is known to be essential for normal DNA replication and helps form antioxidants, so it’s unsurprising that this study found magnesium protective against DNA damage," said registered dietitian Maggie Moon.

Magnesium's Vital Role for Health

The human body requires ample magnesium for energy production, muscle contraction, and nerve transmission. Furthermore, magnesium aids in maintaining normal bone density and supports a robust immune system. Deficiency can result in muscle cramps, fatigue, and irregular heart rhythms, and has been tied to increased risks of osteoporosis, hypertension, and type 2 diabetes.

Research also indicates magnesium might enhance sleep quality and duration, potentially reducing cortisol levels and alleviating anxiety symptoms—factors that promote better sleep.

Daily Magnesium Intake: What’s Recommended?

The recommended dietary allowance for magnesium varies by age and sex. Adult men typically need 400–420 milligrams daily, depending on age, while adult women require 310–360 milligrams, affected by age and pregnancy. You can generally meet these needs through diet, with leafy greens such as spinach and kale, nuts and seeds like almonds, cashews, and pumpkin seeds, along with whole grains, legumes, fatty fish, and dairy products providing excellent sources of magnesium.

Consider Magnesium Supplements

Nearly half of U.S. adults fail to meet their dietary magnesium needs, requiring possible supplements, especially for individuals with conditions affecting magnesium absorption, such as gastrointestinal diseases, diabetes, or chronic alcoholism. Athletes or those engaged in intense physical activity, as well as older adults, may also find magnesium supplements beneficial for optimal muscle function and recovery, given the decreased absorption and increased excretion common with aging.

Magnesium supplements are available in various forms, with magnesium citrate, glycinate, and malate offering superior absorption compared to magnesium oxide.