Magnesium was first discovered in 1808 by Sir Humphry Davy and is one of the 11 essential minerals that are vital for human life. It is the fourth most abundant cation in the body and the second most abundant intracellular cation after potassium. Within the cell, it is homogeneously distributed across organelles such as the endoplasmic reticulum, mitochondria, and nucleus.
In a healthy adult weighing 70 kilograms, approximately 20–28 grams of magnesium are present in the body. Its distribution is approximately 53% in bones, 27% in muscles, 19% in soft tissues, and less than 1% in serum and erythrocytes. Research on the restoration of disrupted magnesium balance in the body has shown that reestablishing equilibrium occurs very slowly. This process may take between 41 and 181 days.
Recommended Daily Magnesium Intake
The body’s magnesium requirement varies depending on age and lifestyle. Adult women require approximately 300 mg per day, while adult men require around 350 mg per day. During pregnancy and lactation, this requirement increases to 450–700 mg per day.
Magnesium requirements are higher during dieting, regular exercise, recovery periods, increased physical activity, in individuals with chronic alcohol or tobacco dependence, and in athletes.
Functions of Magnesium
Although magnesium constitutes only about 0.005% of total body weight, it acts as a cofactor for more than 300 enzymes.
It plays a role in regulating intracellular metabolism, including:
- Activation of phosphate groups and reactions involved in energy metabolism
- Energy production through glucose utilization
- Energy production via oxidation of nutrients
- Protein synthesis
- Nucleotide metabolism
- Selection of molecules binding to plasma membranes
Additionally, magnesium regulates ion transport pumps, carrier molecules, and channels involved in signal transmission. It controls intracellular calcium and potassium concentrations. For this reason, it plays a crucial role in electrically excitable tissues such as muscles and the nervous system.
Magnesium is particularly important for two key cellular pumps:
- The Na⁺/K⁺ ATPase pump
- The Ca²⁺ ATPase pump
Magnesium is also involved in the transmission and regulation of hormones such as thyroid hormones, insulin, testosterone, and estrogen, as well as neurotransmitters, minerals, and electrolytes. It plays a determining role in the balance of potassium and calcium in the body.
When magnesium levels decrease, the activity of the Na⁺/K⁺ ATPase enzyme decreases accordingly, reducing the cell’s ability to retain potassium. In cases of magnesium deficiency, potassium and calcium are lost through urine, and calcium begins to accumulate in soft tissues such as arteries, kidneys, the brain, and joints.
Magnesium Absorption and Regulation
Magnesium regulation in the body involves bone tissue and the gastrointestinal system; however, the kidneys play the primary role. Magnesium is absorbed in the ileum and colon of the intestines, and it is excreted by the kidneys. Normally, approximately 3–5% of filtered magnesium is eliminated through urine.
