Low Magnesium Linked to Higher Risk of Several Health Conditions

Scientists say maintaining adequate magnesium levels may slow DNA damage associated with diseases like Alzheimer's, Parkinson's, and cancer.

Magnesium is an essential nutrient that has gained attention for its ability to ease constipation, reduce anxiety, and lessen insomnia. Some research suggests the mineral can even reduce age-related brain volume loss associated with cognitive decline and dementia.

According to the National Institutes of Health (NIH), magnesium is a factor in more than 300 body systems that regulate a diverse range of biochemical processes, including muscle and nerve function, blood pressure management, and glucose control.

Despite its known benefits, estimates suggest that nearly 50% of Americans do not consume the recommended amount of magnesium through diet.

Now, in a new study published in the European Journal of Nutrition, University of South Australia researchers have revealed that people with low magnesium levels may be at higher risk of developing Alzheimer's disease, cancer, and a host of other health conditions.

The scientists say lack of magnesium can lead to an increase in a toxic amino acid called homocysteine in the body, resulting in DNA damage.

In a news release, Dr. Permal Deo, a molecular biologist at the University of South Australia, said, "Low intake of magnesium (less than 300 mg per day) can increase the risk of many diseases, but its role in preventing DNA damage has not been fully studied in humans until now."

Magnesium's impact on DNA

To conduct the study, the researchers tested the blood of 172 healthy middle-aged participants to determine their levels of magnesium, homocysteine, folate, and vitamin B12. The team also measured biomarkers that indicate DNA damage, including micronuclei (MN), nucleoplasmic bridges (NPBs), and nuclear buds (NBuds).

The analysis showed that individuals with low magnesium and high homocysteine levels had a significantly higher occurrence of two DNA damage biomarkers — MN and NPBs — than participants with high magnesium and low homocysteine levels.

The team suggests that long-term magnesium deficiency likely disrupts the body's ability to produce energy and power cells, causing faster tissue aging and vulnerability to the early onset of several diseases. Moreover, folate and vitamin B12 also appear to play a role.

"Blood levels of magnesium, homocysteine (Hcy), folate, and vitamin B12 were measured, showing an inverse correlation between magnesium and Hcy and a positive correlation between magnesium, folate, and vitamin B12," Deo explained. "This indicates that sufficiently high magnesium levels in the blood are essential to protect our genes from toxicity caused by homocysteine, which is increased when folate and vitamin B12 are deficient."

The research team plans to investigate how much magnesium a person should consume through food and supplements and whether this amount could slow the progression of chronic diseases such as cancer.

How to boost magnesium levels

Getting enough magnesium through diet can be challenging. However, adding foods rich in magnesium can help increase overall intake.

Foods highest in magnesium include:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Cashews
• Peanuts

Fortified whole grains and cereal are also good sources of magnesium.

Magnesium supplements are another way to boost the body's level of this vital mineral. However, supplement products can contain different forms of magnesium, making it difficult to know which one to take.

According to the NIH, liquid supplements may provide better absorption, and magnesium aspartate, citrate, lactate, and chloride may have higher bioavailability than magnesium oxide and sulfate.

It's also important to keep in mind that while increasing magnesium intake through food does not pose a health risk, high doses of the mineral from supplementation can lead to diarrhea and magnesium toxicity.

In addition, magnesium can interact with specific medications, so it's best to consult with a healthcare provider before taking magnesium supplements.