Magnesium: the stress conqueror

    Magnesium – a component of enzymes, found in the human body in bones, teeth, and acts as a regulator of the nervous system.
    Magnesium is a macronutrient, with up to 90% of modern people suffering from its deficiency.

     The daily requirement for the human body is 280–350 mg. The consumption norm for adults is 4 mg/kg, which on average equals 350 mg/day for men and 280 mg/day for women, respectively. The optimal ratio of calcium to magnesium is 1:0.5, which is achieved through a regular selection of food products.

    An adult human body contains about 140 g of magnesium (0.2% of body weight), with 2/3 of this amount found in bone tissue. The main “depot” of magnesium is located in bones and muscles in the form of phosphates and bicarbonates.

    Magnesium enters the body through food (particularly from table salt) and water. Part of the ionized magnesium is released from magnesium salts in food in the stomach and absorbed into the blood. The majority of poorly soluble magnesium salts pass into the intestine and are absorbed only after they combine with fatty acids. Up to 40–45% of magnesium that enters the body is absorbed in the gastrointestinal tract. Magnesium is absorbed in both the small and ileum. The percentage of magnesium absorption is regulated by its concentration in food and the presence of dietary components that inhibit or promote its absorption. Increased calcium intake slightly affects magnesium absorption.
    In cases where magnesium absorption increases, a rise in its blood level is observed through increased urinary excretion. Increased oral intake of magnesium leads to decreased phosphate absorption. In various malabsorption syndromes, magnesium absorption in the intestine is generally reduced.
    The concentration of magnesium in human blood is 2.3–4.0 mg%. About 50% of magnesium in human blood is in a bound state, while the rest is ionized. Complex compounds of magnesium enter the liver, where they are used for the synthesis of biologically active compounds.

    The kidneys play a key role in magnesium homeostasis. Magnesium is primarily excreted from the body through urine (50–120 mg) and sweat (5–15 mg). Approximately 75% of serum magnesium is filtered in the renal glomeruli. Impaired filtration reduces the amount of magnesium that enters the tubules. Severe reduction in glomerular function leads to increased serum magnesium concentration. A healthy kidney, with average magnesium intake, reabsorbs about 95% of the amount filtered by it.
    When magnesium intake is significantly restricted in people with normal kidney function, magnesium excretion becomes minimal – less than 0.25 mmol/day. Increasing magnesium intake to normal raises urinary excretion without changing serum magnesium levels, provided that kidney function is normal and the amount administered does not exceed the maximum glomerular filtration.

    Biological role in the human body. The physiological function of magnesium is determined by its participation as a cofactor in a number of essential enzymatic processes. Magnesium is a structural component of a significant number (about 300) of enzymes, including ATP-dependent enzymes. This defines the systemic effect of magnesium on energy processes in all organs and tissues, primarily in those that are energy-consuming (heart, nervous system, working muscles). This is associated with a wide range of pharmacological activity of magnesium.
    Magnesium participates in protein synthesis, normalizes kidney and bile duct functions, and positively affects the cardiovascular and nervous systems. It is involved in the conversion of creatine phosphate to ATP, with magnesium controlling the body’s energy metabolism.
    Magnesium has a cardioprotective effect, positively influencing the heart in cases of arrhythmias, ischemic heart disease, including myocardial infarction, improving oxygen supply to the myocardium, and limiting the area of damage. At the same time, magnesium exhibits vasodilatory effects and helps reduce blood pressure.
    Magnesium is an anti-stress macronutrient, exerting a normalizing effect on the state of the nervous system and its higher centers (especially in combination with vitamin B₆) during nervous tension, depression, and neuroses.
    In diabetes, magnesium prevents vascular complications and, in combination with zinc, chromium, and selenium, improves the function of pancreatic beta cells. In respiratory diseases, it promotes bronchodilation and alleviates bronchospasm. In both cases, magnesium is an important factor in therapy (in combination with primary agents).
    Magnesium positively affects the state of the reproductive system. In pregnant women, magnesium prevents fetal development deficiencies (together with folic and pantothenic acids), the development of gestosis, premature labor, and miscarriages. During menopause in women, it helps reduce the negative manifestations of this condition.
    Magnesium deficiency in the blood is noted in rickets. There is reason to suggest that in the form of magnesium salts, this element contributes to the disappearance of precancerous conditions of the skin and mucous membranes, preventing the development of malignant neoplasms.

    Synergists and antagonists of magnesium. Magnesium in the body is primarily found inside cells, where it forms compounds with proteins and nucleic acids containing Mg–N and Mg–O bonds.
    The similarity of the physicochemical characteristics of the ions beryllium (Be²⁺) and Mg²⁺ accounts for their interchangeability in such compounds. This explains, in particular, the inhibition of magnesium-dependent enzymes upon the entry of beryllium into the body. Thus, beryllium is an antagonist of magnesium.
    Magnesium absorption may be disrupted with excessive intake of manganese, cobalt, lead, nickel, cadmium.
    Excessive consumption of calcium, phosphates, fats (up to 70 g per day), alcohol, coffee (more than 2 cups per day), antibiotics, and antitumor medications may hinder magnesium absorption by the body.
    In turn, vitamins B₁, B₆, C, D, E, potassium, phosphorus (when taken in optimal amounts), proteins, and estrogens promote an increase in magnesium levels in the body.
    Magnesium absorption is disrupted with simultaneous excessive intake of fats and calcium from food, as bile acids are required for the absorption of these substances from the intestine. Alcohol, smoking, diabetes, and stress also lower magnesium levels.

    Signs of magnesium deficiency: deterioration in the transmission of nerve and muscle impulses, causing irritability and nervousness, increased excitability, spasms and cramps, disorientation in time and space, insomnia, migraines, chronic fatigue, digestive disorders, frequent heartbeat, seizures, outbursts of anger or irritation.
    The first sign of magnesium deficiency is twitching and cramps, especially in the calf muscles.
    Magnesium deficiency underlies many cardiovascular diseases. Against the background of a constant magnesium deficiency, the risk of developing atherosclerosis of the coronary arteries, heart attacks, and heart rhythm changes increases. It can be a major cause of lethal cardiac arrhythmias, hypertension, sudden cardiac arrest, as well as asthma, chronic pain syndrome, depression, insomnia, irritable bowel syndrome, and mild diseases. In some cases, arthritis and osteoporosis develop.

    Increased magnesium levels (hypermagnesemia) in the blood can occur with the intake of antacids or laxatives containing magnesium in patients with chronic renal failure. Since 20% or more of the amount of Mg²⁺ from various salts can be absorbed, impaired renal filtration may lead to a significant increase in magnesium concentration in serum.
    In acute renal failure with oliguria, especially in combination with metabolic acidosis, hypermagnesemia may occur. Calcium infusion performed in this case can counteract magnesium toxicity.
    Increased magnesium concentration may also be observed in hyperfunction of the parathyroid glands, thyroid gland, nephrocalcinosis, arthritis, psoriasis, dyslexia (disorders with impaired reading comprehension in children).
    With parenteral administration of magnesium sulfate, symptoms of intoxication may be observed in the form of general depression, lethargy, and drowsiness. The use of magnesium sulfate solution during pregnancy increases the risk of developing cerebral palsy in newborns by four times.
    Anesthesia occurs at magnesium blood concentrations of about 15–18 mg%.

    Magnesium is necessary: in hypertension, symptomatic hypertension, atherosclerosis, liver and biliary tract pathology, depression, dizziness, muscle weakness and spasmodic contractions, in psoriasis, scleroderma, lupus erythematosus, premenstrual syndrome, to maintain normal pH balance in the body, to prevent calcification of soft tissues. It provides protection to the endothelium of arteries from stress caused by sudden fluctuations in blood pressure, is necessary for the formation of bone tissue, carbohydrate and mineral metabolism, for dissolving kidney stones formed from oxalates and phosphates.
    Magnesium enhances the effectiveness of vitamin B₆ (pyridoxine), which is important for the prevention of atherosclerosis.

    Dietary sources of magnesium: wheat bran, whole grains, buckwheat and pearl barley, corn, oats, millet, soft wheat, hard wheat, unrefined rice, wild rice, rye, barley; legumes: beans, peas, soybeans, kidney beans, lentils; nuts and seeds: peanuts, cashews, sesame, poppy, macadamia, almonds, Brazil nuts, walnuts, pine nuts, sunflower seeds, pumpkin seeds, pistachios, hazelnuts; dairy products, fish and other seafood, laminaria (seaweed); meat; yeast; fruits: apricots, avocados, bananas, persimmons, mulberries; dried fruits: raisins, dried figs, dried apricots, dates, prunes; vegetables: ginger, horseradish; herbs: basil, coriander (cilantro), green onions, parsley greens, arugula, lettuce, celery greens, dill, green garlic, sorrel.
    The highest magnesium content is found in wheat bran and sprouted grains (520 and 270 mg per 100 g, respectively).
    Magnesium-rich fruits, where calcium and magnesium ions are combined with pectic acids, provide a balanced intake of these elements into the body.

    What is the significance of magnesium for plants?