The Thyroid and Magnesium
What is Magnesium?
Definition: Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It plays a critical role in energy production, DNA synthesis, and maintaining normal nerve and muscle function.
Forms: Magnesium exists in various forms such as magnesium citrate, oxide, glycinate, and chloride, each with specific bioavailability and uses.
Types of Magnesium
Magnesium Citrate: Highly bioavailable; commonly used for constipation and to increase magnesium levels in the body.
Magnesium Oxide: Low bioavailability; primarily used as a laxative or for short-term relief of heartburn and indigestion.
Magnesium Glycinate: Gentle on the stomach; ideal for stress relief, improving sleep quality, and supporting nervous system health.
Magnesium Chloride: Easily absorbed; often used for detoxification and replenishing magnesium levels via topical applications like sprays.
Magnesium Malate: Supports energy production; recommended for chronic fatigue syndrome and fibromyalgia.
Magnesium Threonate: Crosses the blood-brain barrier; used for cognitive enhancement and improving memory.
Magnesium Sulfate: Found in Epsom salts; used for muscle relaxation, stress relief, and detoxification via baths.
Magnesium Taurate Supports cardiovascular health and regulates blood pressure and heart rhythm.
Magnesium L-Lactate: Commonly used to address chronic fatigue and muscle pain.
Daily Requirements for Magnesium
Infants: 30-75 mg/day, depending on age.
Children (1-8 years): 80-130 mg/day.
Adolescents (9-18 years): 240-410 mg/day.
Adults (19-30 years):
Males: 400 mg/day.
Females: 310 mg/day.
Adults (31+ years):
Males: 420 mg/day.
Females: 320 mg/day.
Pregnant Women: 350-360 mg/day.
Lactating Women: 310-320 mg/day.
What Does Magnesium Do in Our Body?
Energy Production: Required for ATP synthesis, the energy currency of the cell.
Bone Health: Supports calcium metabolism and bone structure.
Nervous System: Regulates neurotransmitters, reducing stress and promoting relaxation.
Muscle Function: Prevents cramps by maintaining normal muscle contractions.
Cardiovascular Health: Helps regulate heart rhythm and blood pressure.
Symptoms of Magnesium Deficiency
Physical Symptoms: Muscle cramps, weakness, fatigue, and tremors.
Neurological Symptoms: Anxiety, depression, irritability, and poor concentration.
Cardiovascular Symptoms: Irregular heartbeat and high blood pressure.
Digestive Symptoms: Constipation and poor appetite.
What Does Magnesium Do for Our Thyroid Pathway?
Thyroid Hormone Synthesis: Aids in the enzymatic conversion of T4 (thyroxine) to T3 (triiodothyronine), the active thyroid hormone.
Iodine Utilization: Supports iodine uptake, essential for thyroid hormone production.
Thyroid Stress: Helps combat oxidative stress within the thyroid gland.
What Does Magnesium Do for Our Liver?
Detoxification: Supports phase 1 and phase 2 detoxification pathways.
Liver Enzymes: Enhances enzyme activity that removes toxins and excess hormones like estrogen.
Oxidative Stress: Acts as a cofactor for antioxidant enzymes, reducing liver inflammation.
What Does Magnesium Do for Our Gut?
Motility: Promotes regular bowel movements by relaxing intestinal muscles.
Gut Microbiome: Maintains a healthy balance of gut bacteria.
Digestive Enzymes: Facilitates enzyme activation necessary for food breakdown and nutrient absorption.
Physical Ailments That Affect Magnesium
Kidney Disease: Reduces magnesium retention.
Diabetes: Excessive urination can lead to magnesium loss.
Gastrointestinal Disorders: Conditions like Crohn’s disease and IBS impair absorption.
Alcoholism: Increases urinary magnesium excretion.
Foods That Impact Magnesium
High Sugar Intake: Depletes magnesium stores during metabolism.
Processed Foods: Low in magnesium, contributing to deficiencies.
Oxalates: Found in spinach and rhubarb, inhibit magnesium absorption.
Medications That Impact Magnesium
Proton Pump Inhibitors: Reduce magnesium absorption in the gut.
Diuretics: Increase magnesium excretion in urine.
Antibiotics: Certain types bind with magnesium, reducing its effectiveness.
Oral Contraceptives: Can deplete magnesium levels over time.
Natural Supplements That Negatively Impact Magnesium
Calcium: Competes with magnesium for absorption when taken in excess.
Iron: Large doses can inhibit magnesium uptake.
Heavy Metals That Impact Magnesium
Lead: Disrupts magnesium’s role in bone and neurological health.
Cadmium: Reduces magnesium’s bioavailability.
Mercury: Interferes with magnesium-dependent enzymatic processes.
Testing for Magnesium
Serum Magnesium: A standard blood test but may not reflect true magnesium status.
Red Blood Cell (RBC) Magnesium: Provides a more accurate assessment of intracellular levels.
Magnesium Tolerance Test: Measures magnesium retention after supplementation.
Nutrients Required for Magnesium Absorption
Vitamin D: Enhances intestinal absorption of magnesium.
B Vitamins: Support magnesium’s role in energy metabolism.
Protein: Adequate protein intake facilitates magnesium transport.
Foods High in Magnesium
Nuts and Seeds: Almonds, cashews, and pumpkin seeds.
Leafy Greens: Spinach, kale, and Swiss chard.
Legumes: Black beans, lentils, and chickpeas.
Whole Grains: Quinoa, brown rice, and oats.
Fish: Salmon and mackerel.
Other Random Information About Magnesium
Stress Reduction: Magnesium levels drop during periods of chronic stress, highlighting the need for supplementation during stressful times.
Sleep Aid: Often referred to as nature’s relaxant, magnesium improves sleep quality.
Bone Health: Approximately 60% of the body’s magnesium is stored in bones, emphasizing its importance for skeletal health.
Magnesium Baths: Epsom salt baths (magnesium sulfate) are a great way to absorb magnesium through the skin.
Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.
