Magnesium
What do they do?
Like many of the vitamins and minerals it is an essential mineral involved in hundreds of reactions within the cells in the h human body. In particular it plays a role in:
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Production of the essential ATP for energy production in all cells
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balances calcium in muscle cells and allows relaxation
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useful for muscle cramps, twitching and tightness
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helpful with stress and sleep quality
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regulates electrical conduction in the heart
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about 60% of Mg is stored in the body and works alongside calcium, vitamin D and phosphorus
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Involved in insulin signalling pathways and glucose uptake​
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The problem is, our access to Magnesium is reduced through modern diets, process foods, soil mineral depression, alcohol and caffeine, and some medications
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Oral magnesium, has only 20-50% bioavailability and it depends on your gut health.
Intravenous has a 100% bioavailability.
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It is recommended to daily oral magnesium if required and for a boost, an infusion can be used.
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Food sources and RDI
The Recommended Daily Intake (RDI) for magnesium is:
women - 310-320mg/day
Men - 400 - 420mg/day
Both of these should be higher if you participate in intense exercise.
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Some examples of foods and content of Magnesium:
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30-60mg - 1/2 cup rolled oats, 15-20 almonds, 1 banana, avocado, 1/2 cup cooked lentil, 120g Salmon
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60-80mg - 1 cup of raw salad, 1/2 cup of cooked quinoa, 2 tablespoons of pumpkin seeds. dark chocolate (>70% Cocoa)
Research
In the medical literature, Magnesium supplementation has been associated with improved sleep quality and duration. Magnesium may influence our circadian clock and is necessary for neuronal physiological response. It is also associated with production of Melatonin which is key to our circadian clock.[1].
Of course when measuring outcomes like sleep, it is measured on subjective data. However the literature was comparing subjective data of those taking magnesium supplementation to those who were nt taking supplementation.
As we get older, ironically enough, despite getting more tired, we sleep less. A randomised double blind study(one of the strongest types of studies for outcome and intervention) has shown (albeit relatively small study) increase in sleep time and a significant decrease in cortisol levels. [2]
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As stated above, modern day cooking may result in lower amounts of daily intake of magnesium. There is some evidence to suggest that nearly two thirds of the population in the western world is not achieving the recommended daily allowance for Magnesium.
Schwalfenberg et al [3] notes level 1 evidence (highest level of evidence supports use of Magnesium for prevention and treatment of many common health conditions, including pre menstrual syndrome, migraines, metabolic syndrome and asthma. However note that much of the literature is detailing oral magnesium. Intravenous infusions bypass the first pass metabolism in the gastrointestinal system,.
1. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.
2. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
3. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi: 10.1155/2017/4179326. Epub 2017 Sep 28. PMID: 29093983; PMCID: PMC5637834.
Vitamin infusions involve the intravenous administration of vitamins and minerals under the supervision of a qualified health practitioner.
The information provided on this website is general in nature and for educational purposes only. It is not intended to advertise, promote, or imply therapeutic benefit, and does not constitute medical advice.
Vitamin infusions:
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Are not a substitute for a balanced diet or medical treatment
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May not be suitable for everyone
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Require an individual clinical assessment prior to administration
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Carry potential risks and side effects, which will be discussed during consultation
The suitability, potential benefits, risks, and alternatives of any infusion can only be determined during a consultation with a qualified health practitioner, based on individual circumstances.