Oral Magnesium & Wellness

Magnesium is the fourth most abundant mineral in your body, according to the National Institutes of Health Office of Dietary Supplements. More than 60 percent of your total magnesium is contained in your bones and teeth, another 25 percent is in your muscle cells, 6 to 7 percent is located within the cells of your other soft tissues, and only 1 percent is found outside your cells. Magnesium's activities in these various compartments are essential for your well-being.

Enzyme Cofactor

The Linus Pauling Institute at Oregon State University says that magnesium participates in more than 300 metabolic reactions in your cells. Many of these processes require magnesium's participation as an enzyme cofactor. For example, the enzymes that synthesize DNA and RNA, the building blocks for your chromosomes, require magnesium, and magnesium helps maintain your chromosomes' integrity after they are created. Magnesium is also needed by many enzymes that metabolize lipids and carbohydrates. Adequate oral intake of magnesium is necessary for supporting enzymatic metabolism.

Ion Transport

Your nervous system and muscles cannot function without electrical impulses which are generated by the movement of ions -- calcium, sodium and potassium -- across cell membranes. In many cases, this ion flux is facilitated by specialized magnesium-lined "pores" in cell membranes. A March 2010 report in "Biophysical Journal" describes one ion pore whose iris-like opening is controlled by alterations in intracellular magnesium concentrations. Magnesium's presence in these transport systems helps regulate ion movement and ensures proper function of your nerves, muscles, blood vessels and heart.

Cell Signaling

Your cells do not function as independent entities. Every cell in your body is influenced by the activities of other cells, and this seemingly disparate activity must be coordinated to provide optimal wellness. Cells regulate their own activities and communicate with other cells by using "phosphorylated" molecules as chemical messengers. Magnesium is required for transferring phosphate groups to these messenger molecules, thereby activating them. To optimize this activity, your oral intake of magnesium must be adequate.

Energy Production

The carbohydrates, proteins and lipids from your diet must be broken down in your body so you can use the energy stored in these macronutrients. Magnesium-dependent enzymes are involved in these processes. The end result of macronutrient metabolism is a high-energy molecule called adenosine triphosphate, or ATP. Following its production in the mitochondria of your cells, ATP is stabilized by magnesium so it can be transferred out of the mitochondria to sites where the energy can be exploited.

Considerations and Recommendations

Magnesium is essential for an array of physiologic and structural functions in your body. Magnesium is relatively abundant in plant foods, especially dark green vegetables, legumes, nuts and seeds, and supplements are commercially available. Daily requirements for magnesium are based on body weight. According to nutritionist Dr. Elson Haas, you should consume about 3 mg of magnesium for each pound of body weight. The Institute of Medicine's dietary recommendations for magnesium vary from 30 mg for infants to 420 mg for adult males.