In May 2024, the European Space Agency identified a comet flying over Spain and Portugal. For a brief moment, it illuminated the sky with a blue-green fireball before burning up over the Atlantic Ocean. Footage of the comet spread across social media.
The blue-green color indicated the presence of magnesium in the comet. The same humble mineral responsible for a fantastic light show in the sky can also accomplish great feats in the human body.
Magnesium is pretty amazing
Magnesium is the fourth most abundant mineral in the human body [1]. The average person contains 21-28 grams of magnesium, with most of it stored in bones, and the rest in muscles and intracellular space [2]. It participates in over 300 biochemical reactions responsible for keeping us alive and thriving [3]. Many of these reactions have a direct or indirect effect on fertility.
Magnesium has a role in many life processes:
- DNA and RNA replication [2]
- Cell growth and reproduction [3]
- Protecting the cell from oxidative damage [4]
- Protein production [2]
- Carbohydrate processing [4]
- ATP synthesis (the energy source for our cells) [4]
- Signaling in the nervous and muscular system [1]
- Heart rhythm regulation [1]
Furthermore, human and animal studies have demonstrated that magnesium helps with irritability, cravings, fatigue, and poor sleep due to stress [2].
Magnesium is essential for fertility
On the fertility front, studies have revealed that magnesium works with Vitamin D to help protect dormant follicles and prevent premature ovarian aging [5]. And of course, what’s beneficial for women is often beneficial for men: magnesium is also needed for quality sperm movement and morphology [6]. Interestingly, cervical mucus and semen have similar levels of magnesium and other electrolytes [7].
The problem of low magnesium levels
The US recommended daily amount of magnesium for women is 310-320 grams (400-420 grams for men). Unfortunately, most people don’t meet that requirement. Decreasing soil quality and the poor nutritional content of processed foods are two contributing factors. Conditions that result in poor absorption, like inflammatory bowel disease or diabetes, may also be responsible for low magnesium levels [2]. Finally, medications such as oral contraceptives can affect the amount of magnesium in blood serum [1].
Since magnesium is important for so many life processes, it’s easy to understand how a deficiency would cause problems throughout the body and impact fertility.
Low levels of magnesium are associated with oxidative stress, premature ovarian insufficiency, premenstrual syndrome (PMS), insulin resistance, preeclampsia, inflammation, and poor stress management. A woman with a subclinical deficiency may experience anxiety, fatigue, headaches, poor sleep, and painful periods [1,2,4,5].
Magnesium sources and supplementation
Nuts, beans, leafy green vegetables, cacao, whole grain cereals, and fruits are excellent sources of magnesium. Fish, meat, and dairy products are good sources as well. In trying to nourish one’s body with optimal levels of magnesium (as well as other vital nutrients) it’s important to prioritize whole foods over processed foods [1,2,4].
Some women may decide to use supplements to help reach appropriate magnesium levels. Recent studies have demonstrated the value of magnesium supplementation for premenstrual syndrome and pregnancy-associated muscle cramps [4,8]. There are many magnesium compounds on the market, with different rates of absorption. Here are some thoughts on three common supplements with high absorption rates:
- Magnesium citrate: associated with energy metabolism [9]
- Magnesium glycinate: may work with γ-Aminobutyric acid (GABA) and have a calming effect [10]
- Magnesium malate: may help with energy and muscle recovery [11]
The bottom line
What does Magnesium do for the body? Magnesium is critical for good health, and yet the majority of people aren’t consuming enough. By focusing on foods high in this nutrient and supplementing responsibly, women can address fatigue, headaches, and other symptoms, and perhaps improve their reproductive health in the process.
Additional Reading:
A guide to trace minerals for preconception, pregnancy, and postpartum health
References:
[1] Porri, Debora & Biesalski, Hans & Limitone, Antonio & Bertuzzo, Laura & Cena, Hellas. (2021). Effect of magnesium supplementation on women’s health and well-being. NFS Journal. 23. 10.1016/j.nfs.2021.03.003. [2] Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020; 12(12):3672. https://doi.org/10.3390/nu12123672 [3] Ekiz Yılmaz T, Taşdemir M, Kaya M, Arıcan N, Ahıshalı B. The effects of magnesium sulfate on cyclophosphamide-induced ovarian damage: Folliculogenesis. Acta Histochem. 2020 Feb;122(2):151470. doi: 10.1016/j.acthis.2019.151470. Epub 2019 Dec 4. PMID: 31812447. [4] Mathew, A.A., Panonnummal, R. ‘Magnesium’-the master cation-as a drug—possibilities and evidences. Biometals 34, 955–986 (2021). https://doi.org/10.1007/s10534-021-00328-7 [5] Khudhair, N. Y., Saleh, N. K. & Nazzal, M. F. (2024). Measuring the Levels of AMH, FSH, LH, TSH, Progesterone, Estrogen, Vitamin D, Calcium, and Magnesium in Women with Premature Ovarian Insufficiency. Journal of Pioneering Medical Sciences, 13(1), 34-41. [6] Hasan, Mustafa and Radam, Qussay. The relationship of zinc and magnesium in different male infertility cases. EurAsian Journal of BioSciences Eurasia J Biosci 14, 4347-4351 (2020) [7] Kopito LE, Kosasky HJ, Sturgis SH, Lieberman BL, Shwachman H. Water and electrolytes in human cervical mucus. Fertil Steril. 1973 Jul;24(7):499-506. PMID: 4715224. [8] Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010 Dec;15(Suppl 1):401-5. PMID: 22069417; PMCID: PMC3208934. [9] Fan SZ, Lin CS, Wei YW, Yeh SR, Tsai YH, Lee AC, Lin WS, Wang PY. Dietary citrate supplementation enhances longevity, metabolic health, and memory performance through promoting ketogenesis. Aging Cell. 2021 Dec;20(12):e13510. doi: 10.1111/acel.13510. Epub 2021 Oct 31. PMID: 34719871; PMCID: PMC8672782. [10] López-Corcuera B, Geerlings A, Aragón C. Glycine neurotransmitter transporters: an update. Mol Membr Biol. 2001 Jan-Mar;18(1):13-20. PMID: 11396606.
[11] Gough, L.A., Sparks, S.A., McNaughton, L.R. et al. A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol121, 3283–3295 (2021). https://doi.org/10.1007/s00421-021-04774-6
