Why Magnesium is So Important for Your Health (Especially for Seniors)

Magnesium is a very important mineral that plays a crucial role in numerous bodily processes. It is one of the most versatile and influential minerals, involved in over 300 enzymatic reactions in the body. Research points to several ways in which magnesium deficiency can contribute to the development and progression of cancer. 

Whether you’re aiming for a well-functioning nervous system, strong muscles, or healthy heart function, magnesium is vital. There are different types of magnesium, each with their own absorption properties and benefits. Due to modern lifestyle, diet, and stress, many people unknowingly become magnesium deficient, making it important to make conscious choices in your diet and, if necessary, consider taking a magnesium supplement to support your health.

In which bodily processes is magnesium involved?

1. Muscle and nerve function: Magnesium ensures that muscles can relax properly after contraction. It helps with the transmission of nerve signals and supports a healthy functioning nervous system.
2. Energy production: It is involved in the conversion of food into energy. Without sufficient magnesium, cells cannot optimally generate energy, which can lead to fatigue.
3. Bone health: Together with calcium and vitamin D, magnesium contributes to the development and maintenance of strong bones. About 60% of the magnesium in your body is in your bones.
4. Heart health: Magnesium supports a healthy heart rhythm. It relaxes the blood vessels and thus helps to maintain blood pressure, which is essential for healthy heart function.
5. Sleep and stress management: This mineral promotes relaxation and helps the body cope with stress. It plays a role in the production of neurotransmitters such as serotonin, which has a calming effect.
6. Blood glucose regulation: Magnesium helps insulin function and breaks down glucose, thus playing a role in maintaining stable blood sugar levels.

Types of magnesium and their absorption

There are different forms of magnesium, each with their own benefits and absorption properties:

• Magnesium Citrate: This is one of the most absorbable forms of magnesium and is often used to treat deficiency. It has a mild laxative effect, which can help with constipation.
• Magnesium Oxide: This form contains a high percentage of elemental magnesium, but is less well absorbed by the body. It is often used as a laxative.
• Magnesium Malate: Easily absorbed and suitable for people with fatigue, because it contributes to energy production.
• Magnesium glycinate: This is one of the most absorbable forms and is gentle on the stomach. It is often recommended for people struggling with anxiety, stress or sleep problems.
• Magnesium taurate: This form supports heart health and may be beneficial for people with high blood pressure or cardiovascular problems.
• Magnesium Chloride: Well absorbed and also available in oil or gel form for transdermal absorption (through the skin).

Why are so many people magnesium deficient?

The exact number of people in the Netherlands with a magnesium deficiency is difficult to determine, because this is often not registered properly and many people are not aware of their deficiency. However, it is estimated that approximately 10 to 30% of the Dutch population has a magnesium deficiency.

This percentage can be even higher in certain risk groups, such as the elderly, people with chronic stress, people who drink a lot of alcohol, people with an unhealthy diet, athletes and people with certain health conditions such as diabetes and cardiovascular diseases. Because magnesium deficiency often has subtle symptoms that are not always immediately recognized, such as fatigue, muscle cramps or irritability, many deficiencies remain unnoticed. Therefore, it is important that people are aware of their magnesium intake through food or supplements.

Many people are deficient in magnesium without even knowing it. Here are some reasons why this is so common:

• Modern food: Processed foods are low in magnesium, and even fresh foods today contain less magnesium than they used to, due to soil depletion.
• Stress: Chronic stress depletes magnesium stores. The body uses extra magnesium to regulate stress hormones.
• Medication use: Certain medications, such as diuretics, antibiotics, and antacids, can decrease magnesium absorption or increase urinary excretion.
• Alcohol consumption: Excessive alcohol consumption can lead to a loss of magnesium through the kidneys.
• High sugar intake: High sugar consumption can deplete the body's magnesium stores, as magnesium is needed to metabolize sugar.
• old age: As you age, magnesium absorption decreases and your body is less able to retain magnesium.

Magnesium and Vitamin Absorption

Magnesium plays a crucial role in the absorption and function of several vitamins in your body. It acts as a cofactor for many enzymes involved in vitamin activation, meaning it helps these enzymes do their job. Here are some key relationships between magnesium and vitamins:

• Vitamin D: Magnesium is essential for the conversion of vitamin D to its active form. Without enough magnesium, your body cannot use vitamin D properly, which can affect your calcium metabolism and bone health.
• B vitamins: Magnesium supports the functioning of B vitamins, especially B6, which is involved in the metabolism of proteins, carbohydrates and fats. This synergy helps with energy production and nerve function.
• Vitamin C: Magnesium aids in the absorption and utilization of vitamin C, enhancing the antioxidant activity and immune support of this vitamin.
• Vitamin E: It promotes the absorption of vitamin E, an important antioxidant that protects cells from damage.

These interactions show how important magnesium is for the optimal functioning of your body. A magnesium deficiency can not only lead to health problems in itself, but also hinder the functioning of important vitamins.

What is the relationship between magnesium deficiency and cancer?

The relationship between magnesium deficiency and cancer is a topic of growing interest in the medical community. Research points to several ways in which magnesium deficiency can contribute to the development and progression of cancer. Here are some key points that shed light on the relationship between magnesium and cancer:

Role of magnesium in cell division and DNA repair

Magnesium plays a crucial role in the synthesis and stability of DNA. It is involved in the repair of DNA damage, a process that is essential to prevent uncontrolled cell division and mutations. Long-term magnesium deficiency can lead to errors in the DNA repair system, which can increase the risk of cancer cells. This mechanism is particularly relevant for cancers that are associated with genetic mutations, such as breast cancer, colon cancer and leukemia.

Influence on inflammatory processes

Magnesium has anti-inflammatory effects. Magnesium deficiency can cause chronic inflammation, which is a known risk factor for cancer development. Chronic inflammation creates an environment in which cancer cells can grow and spread. For example, studies have found a link between low magnesium levels and elevated levels of C-reactive protein (CRP), a marker of inflammation that is associated with an increased risk of certain cancers.

Effect on immune function

The immune system plays an important role in fighting cancer cells. Magnesium is essential for the normal function of several immune cells, such as T lymphocytes and macrophages, which are involved in detecting and destroying abnormal cells. A magnesium deficiency can lead to a weakened immune system, making it easier for cancer cells to escape immune surveillance and spread.

Influence on insulin resistance and cancer

Magnesium is important for the regulation of insulin and blood glucose. A magnesium deficiency can contribute to insulin resistance and elevated blood sugar levels, which in turn can lead to chronic hyperinsulinemia (high insulin levels in the blood). This has been linked to an increased risk of certain cancers, such as breast cancer and colon cancer, because insulin can have a growth-promoting effect on cancer cells.

Influence on angiogenesis (blood vessel formation)

Angiogenesis is the process of forming new blood vessels, which is essential for tumor growth. Magnesium deficiency can promote this process by creating an imbalance in the regulation of growth factors such as VEGF (vascular endothelial growth factor). This can promote tumor growth and spread.

Increased risk of certain cancers

Research suggests a link between magnesium deficiency and an increased risk of certain cancers, such as:

• Colon cancer: Several studies have shown that low blood magnesium levels are associated with a higher risk of colon cancer. This may be related to magnesium's role in regulating cell division and DNA repair.
• Breast cancer: Higher levels of insulin resistance and inflammation, which are risk factors for the development of breast cancer, have been observed in women with magnesium deficiency.
• Pancreatic cancer: There is some evidence that low magnesium levels may be a risk factor for pancreatic cancer, possibly due to its effect on insulin resistance.

While much research is still needed to fully understand the exact relationship between magnesium deficiency and cancer, there is ample evidence that magnesium deficiency can negatively impact processes that increase cancer risk. Healthy magnesium levels can help promote healthy cell division, DNA repair, reduced inflammation, and a strong immune system, making the body better able to protect itself from the development and spread of cancer. Therefore, it is important to get enough magnesium through food or supplements to support your body in the fight against this serious disease.

What are important sources of magnesium?

Here are some key sources of magnesium that you can include in your daily diet:

Green leafy vegetables

Spinach, kale and Swiss chard are excellent sources of magnesium. The high chlorophyll content in these vegetables makes them rich in this mineral.

Nuts and seeds

• Almonds, cashew nuts en walnuts contain a lot of magnesium.
• Pumpkin seeds en chia seed are especially rich in magnesium and a good option if you are looking for plant sources.

Whole grains

• Oatmeal, Quinoa, brown rice en Whole grain bread provide significant amounts of magnesium. They retain their magnesium content because the bran and germ have not been removed.

Legumes

• Black beans, lentils, chickpeas en soybeans are great sources. They not only contain magnesium, but also lots of fiber and protein.

Fatty fish

• salmon, mackerel en tuna contain not only omega-3 fatty acids, but also a fair amount of magnesium.

Bananas

Known for their potassium content, they also contain a good amount of magnesium, making them a convenient and easy snack.

Dark chocolate

Dark chocolate with at least 70% cocoa is not only rich in antioxidants, but also an excellent source of magnesium. A square of dark chocolate can increase your magnesium intake and is a delicious way to meet your daily needs.

Avocado

Avocados contain healthy fats and magnesium. They are versatile and can be added to salads, smoothies or toast.

Dairy products

Milk and yogurt provide modest amounts of magnesium and are easy to incorporate into your daily diet.

Consuming these foods regularly can help you maintain your magnesium intake and support your health.

Sources:

1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). “Suboptimal magnesium status in the United States: Are the health consequences underestimated?”
   • Nutrition Reviews, 70(3), 153-164.
   • This study describes how magnesium deficiency contributes to several chronic diseases and the importance of getting enough magnesium.
2. Barbagallo, M., & Dominguez, L. J. (2010). “Magnesium and aging.”
   • Current Pharmaceutical Design, 16(7), 832-839.
   • This article explains how magnesium deficiency is more common in older adults and how it may contribute to aging-related diseases, such as cardiovascular disease and cancer.
3. Zhang, “Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials.”
   • Hypertension, 68(2), 324-333.
   • This meta-analysis highlights the role of magnesium in regulating blood pressure and demonstrates how adequate magnesium intake is beneficial for overall health.
4. Folsom, A. R., & Hong, C. P. (2006). “Magnesium intake and reduced risk of colon cancer in a prospective study of women.”
   • American Journal of Epidemiology, 163(3), 232-235.
   • This study suggests that women who consume adequate magnesium have a reduced risk of colon cancer, pointing to the protective role of magnesium.
5. Dean, C. (2017). “The Magnesium Miracle (Second Edition).”
   • Ballantine Books.
   • Although this is a book, it contains an extensive collection of scientific studies and explanations about the importance of magnesium for various bodily functions, including the prevention of diseases such as cancer.
6. Larsson, S.C., & Orsini, N. (2011). “Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies.”
   • The American Journal of Clinical Nutrition, 93(2), 427-435.
   • This meta-analysis shows that higher dietary magnesium intake is associated with a lower risk of stroke, highlighting the overall health benefits of magnesium.