It's important to note that it isn't strictly true that magnesium does help itchy skin or that a
"Magnesium helps improve your skin's overall appearance, reducing acne and other skin disorders by lowering cortisol levels, stabilizing hormonal imbalances, and improving cellular processes," says Dendy Engelman, a dermatologist in New York City.
Treats dry skin: Because it is necessary for the skin to maintain a healthy barrier, magnesium "has been shown to be deficient in dry, damaged skin," says Zeichner. More of it, in that case, may mean more moisture.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Severe magnesium deficiency can cause problems with the function of your nervous system and heart. It can lead to things like muscle spasms, seizures, or heart arrhythmias. Oral or intravenous magnesium can supplement a low magnesium level. But it's important to find and address the underlying cause.
Over time, low magnesium can weaken your bones, give you bad headaches, make you feel nervous, and even hurt your heart. It can also lead to low levels of other important minerals like calcium and potassium.
Magnesium is one of the essential electrolytes needed for efficient hydration.
Magnesium is not a good choice for treating chronic constipation or constipation that requires ongoing treatment. Using it too often can lead to excessive dehydration and electrolyte imbalances.
“Magnesium is necessary for maintenance of a healthy skin barrier, and has been shown to help fight off dry, damaged skin.”
Magnesium counteracts some of the key components of hair loss, regulates hormones and improves relevant cellular processes to mitigate acne and other skin problems, and through its role in protein synthesis, promotes strong, healthy nails.
The most bioavailable form of magnesium is magnesium citrate. This means that it is in a form that your body can use and you will get the most benefit from it,” Coleman says.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Magnesium begins to take effect after one week of consistent supplementation.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
Other experts caution against taking magnesium at the same time as other minerals. “It can interfere with absorption of other minerals, so if you take a multivitamin, calcium or zinc, take magnesium at a different time of day,” Cooperman warns.
Some foods can block the absorption of magnesium, for example, high protein diets can decrease magnesium absorption. Tannins in tea bind and remove minerals including magnesium. Oxalic acid in rhubarb, spinach and chard and phytic acid in cereals and soy also block the absorption of magnesium.
If you're looking to get more vitamin D in your diet, take it with a side of magnesium. That mineral appears to help regulate levels of vitamin D, which in turn manages the levels of other minerals such as calcium and phosphorus.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.