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What is magnesium?
Magnesium is a chemical element and an essential mineral. Like other essential minerals, magnesium cannot be made by the human body, and so it has to be obtained primarily through diet. Magnesium is required for many biochemical reactions in the body and helps with energy production, protein synthesis (the process by which our cells make proteins), muscle and nerve function, and the regulation of blood pressure and blood sugar. Given its wide range of functions, it’s no surprise that magnesium is also important for optimal thyroid function.
What is the thyroid gland?
The thyroid gland is a butterfly-shaped organ located at the base of your neck. It produces hormones—mainly thyroxine (T4) and triiodothyronine (T3)—that regulate metabolism, growth, and energy levels. These hormones are crucial for the proper functioning of nearly every cell in your body. To produce these hormones efficiently, the thyroid relies on various nutrients, including iodine, selenium, zinc, and, of course, magnesium.
How does magnesium affect thyroid function?
Like selenium, magnesium also plays a role in the conversion of T4 into T3, which is the active form of thyroid hormone. T3 is critical for maintaining metabolic rate, body temperature, and overall energy levels. Without enough magnesium, this conversion can be hindered, leading to lower levels of active thyroid hormone in the body, which can slow down metabolism, cause fatigue, and lead to other hypothyroid symptoms.
A study published in Science Reports in 2018 found a strong correlation between low serum magnesium levels and autoimmune thyroiditis, specifically Hashimoto’s thyroiditis. The researchers observed that participants with lower magnesium levels tended to test positive for anti-thyroglobulin antibodies (TgAb), develop Hashimoto’s, and experience hypothyroidism. These findings suggest that maintaining adequate magnesium levels may be important for thyroid health and could potentially help reduce the risk of autoimmune thyroid disorders.
Additionally, magnesium has been observed to play a role in regulating the levels of TSH (thyroid-stimulating hormone) in the blood. This hormone, released from the pituitary gland at the base of the bran, signals the thyroid to produce more hormones. When magnesium levels are insufficient, the regulation of TSH can be disrupted, further contributing to thyroid dysfunction. Published in the BBA Clinical journal in 2015 is a study that focused on acquired magnesium deficiency in participants with thyroid disease. One interesting finding from this study is normalization of TSH levels after magnesium supplementation.
Magnesium sufficiency is also associated with reduction in inflammation and oxidative stress, two factors that can negatively impact thyroid health. Chronic inflammation can lead to autoimmune thyroid disorders, such as Hashimoto’s, and magnesium’s anti-inflammatory properties may help reduce the risk of these conditions.
What are the signs and symptoms of magnesium deficiency?
Magnesium deficiency, also known as hypomagnesemia, can manifest in a variety of ways, some of which include the following:
- Muscle cramps or twitches: Magnesium is important for muscle relaxation, and a deficiency often leads to muscle spasms.
- Fatigue and weakness: Magnesium deficiency can reduce energy production in cells, leading to chronic fatigue.
- Mood changes: Magnesium is essential for neurotransmitter regulation, and low levels can contribute to anxiety, irritability, and depression.
- Heart arrhythmias: Magnesium plays a role in maintaining a healthy heart rhythm, and deficiency can result in irregular heartbeats, especially in those with hyperthyroidism.
- Sleep disturbances: Since magnesium promotes relaxation, low levels are often linked to insomnia or restless sleep.
What are some of the common causes of magnesium deficiency?
A diet low in magnesium-rich foods is a primary cause of magnesium deficiency. Studies suggest that nearly 50% of the U.S. population may not be getting enough magnesium from their diet. There are a few possible reasons for this, one of which is soil depletion. This may be due to modern agricultural practices that have resulted in many crops containing lower magnesium levels than they did decades ago. Processed foods, which dominate modern diets, also often lack essential nutrients like magnesium. Over time, inadequate dietary intake can lead to significant magnesium deficiency.
Even if you consume magnesium-rich foods, certain health and lifestyle factors can deplete magnesium levels, including:
- Chronic stress: High stress levels trigger the release of cortisol, a hormone that can increase the excretion of magnesium through urine. Chronic stress can therefore contribute to a gradual depletion of magnesium levels, affecting various bodily functions, including thyroid health.
- Medications: Certain medications can interfere with the absorption or increase the excretion of magnesium. For instance, diuretics (often used for high blood pressure) and proton pump inhibitors (used for acid reflux) are known to reduce magnesium levels. Additionally, antibiotics and some chemotherapy drugs can also contribute to magnesium deficiency.
- Gastrointestinal disorders: Conditions that affect nutrient absorption, such as Crohn’s disease, celiac disease, and irritable bowel syndrome (IBS), can impair the body’s ability to absorb magnesium from food. This malabsorption can lead to deficiencies, which may also impact thyroid health.
- Alcoholism: Excessive alcohol consumption can interfere with magnesium absorption and increase urinary excretion. Over time, alcohol abuse can lead to significant deficiencies, affecting multiple organ systems, including the thyroid.
- Aging: As people age, their ability to absorb and retain magnesium decreases. Older adults are more likely to suffer from magnesium deficiency due to factors such as reduced dietary intake, medication use, and decreased digestive efficiency.
- Increased physical activity: While exercise is beneficial for overall health, intense physical activity can lead to magnesium loss through sweat and urine. Athletes and individuals who engage in strenuous exercise need to ensure they are replenishing their magnesium levels through diet or supplementation.
How is magnesium deficiency diagnosed?
Diagnosing magnesium deficiency can be challenging because the most commonly used test—serum magnesium levels—does not always accurately reflect the body’s total magnesium status. This is because only about 1% of the body’s magnesium is found in the blood, while the majority is stored in bones and tissues.
Here’s a list of some tests for diagnosing magnesium deficiency:
- Serum Magnesium Test: This test measures the concentration of magnesium in the blood. While it can be useful for detecting severe deficiencies, it may not catch more subtle, chronic deficiencies, as magnesium levels in the blood are tightly regulated by the body.
- RBC Magnesium Test: This test measures the amount of magnesium inside red blood cells, providing a better indication of long-term magnesium status. It is considered more reliable than a serum test for detecting deficiencies.
- Magnesium Loading Test: This test measures how much magnesium is excreted in the urine after supplementation. Low excretion after magnesium supplementation may indicate a deficiency, as the body is holding onto magnesium to replenish stores.
- Intracellular Magnesium Test: Since most of the body’s magnesium is stored in cells, an intracellular magnesium test can give a more accurate picture of magnesium status. This test evaluates the amount of magnesium within cells, tissues, or bones, providing a more comprehensive assessment.
How to ensure adequate magnesium intake for thyroid health
Given magnesium’s importance for thyroid function, maintaining adequate magnesium levels is crucial for overall thyroid health. Here are several ways to ensure you’re getting enough magnesium:
1. Magnesium-Rich Foods
Incorporating magnesium-rich foods into your diet is one of the best ways to support your thyroid health. Some magnesium-rich foods include:
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, sunflower seeds)
- Whole grains (brown rice, quinoa)
- Legumes (black beans, lentils)
- Avocados
- Dark chocolate
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but for most adults, it ranges from 310 to 420 mg per day.
2. Magnesium Supplements
For individuals who struggle to get enough magnesium through their diet alone, magnesium supplements are a viable option. Magnesium supplements come in several forms, including magnesium citrate, magnesium glycinate, and magnesium oxide. It’s important to consult with a healthcare provider to determine the right dosage and type for your needs. It’s important to be aware that excessive magnesium intake from supplements can cause side effects like diarrhea, nausea, and abdominal cramping.
3. Topical Magnesium
Magnesium can also be absorbed through the skin by means of magnesium oil or Epsom salt baths. This method may be helpful for individuals who experience digestive discomfort when taking magnesium supplements orally. Typically, the goal is to relieve muscle cramps and help boost magnesium levels. However, researchers say these methods may not necessarily result in an efficient absorption of magnesium through the skin. So, unless totally necessary, an oral supplement seems like the better option.
Key takeaways
- Magnesium is among the minerals needed for optimal thyroid health. It helps with the conversion of inactive T4 to active T3 and the normalization of TSH levels.
- The recommended daily intake of magnesium for adults is about 310-420 mg, depending on factors like age and gender.
- Correcting magnesium deficiency can take time, and improvements in thyroid function may not be immediate.
- When using supplements, it’s important to follow dosage instructions carefully to avoid adverse effects like diarrhea, which can occur with excessive magnesium intake.
