While you often hear about the importance of vitamin D and zinc for boosting immunity, another important but often overlooked nutrient is magnesium.
This essential mineral plays a vital role in maintaining our overall health. Recent research has uncovered another crucial function of magnesium: its role in protecting our DNA from damage, potentially safeguarding against age-related chronic diseases.
Role of Magnesium in Protecting DNA
Up to
15 percent of people in the United States don’t get enough magnesium, which may have
negative health consequences.
A study published in the European Journal of Nutrition in June adds to the growing body of evidence highlighting the importance of magnesium for overall health. By linking low magnesium levels to increased DNA damage, researchers at the University of South Australia suggest that magnesium may be particularly central in protecting against age-related chronic diseases.
Researchers analyzed blood samples from 172 middle-aged adults and found a correlation between low magnesium levels and elevated amounts of homocysteine, an amino acid linked to increased risk of dementia, heart attack, and stroke.
Participants with magnesium levels below 18 milligrams (mg) per liter were more susceptible to a broad range of other health issues, such as Alzheimer’s disease, Parkinson’s disease, various cancers, gastrointestinal diseases, and diabetes.
The study also found that higher magnesium levels were linked to lower homocysteine and higher B vitamins, suggesting that magnesium is essential for protecting DNA from homocysteine-induced damage, especially when folate and vitamin B12 are deficient.
This pilot study aimed at determining the plausibility that subclinical magnesium deficiency may be correlated with increased DNA damage in apparently healthy middle-aged subjects, Michael Fenech, known for his research in nutritional genomics and genetic toxicology and study co-author, told The Epoch Times.
“The positive findings we obtained need to be verified in larger studies that would be powered enough to also account for other genotoxic factors,” he said.
The findings suggest that “magnesium plays an important role as a co-factor in DNA replication and DNA repair.”
Magnesium is involved in the metabolism of nucleotides, the building blocks of DNA. Adequate magnesium levels are necessary for the synthesis and repair of DNA.
Why Magnesium Matters
Magnesium plays a crucial role in more than
600 enzymes in the body. This essential mineral is integral to critical physiological processes, including energy production, the regulation of blood pressure, and blood sugar control. Low magnesium intake has even been linked to
accelerated aging.
The study highlighted several excellent dietary sources of magnesium, such as whole grains, dark leafy greens, nuts, beans, and dark chocolate.
While the findings suggest even moderate magnesium deficiency might cause DNA damage and affect cellular health, Fenech said, the optimal concentration of magnesium needed to prevent such damage in humans remains unclear.
He noted the need for further research to determine the ideal dietary magnesium intake, whether from food sources or supplements, and to understand its influence on the development and progression of cancer and other chronic illnesses.
As health experts stress the importance of a balanced diet, this latest study serves as a reminder of the benefits that sufficient magnesium intake can confer.
Magnesium-Rich Foods
Magnesium can be found in many food sources, both plant-based and animal-derived, Stephanie Schiff, a registered dietician nutritionist at Huntington Hospital, part of Northwell Health in New York, told The Epoch Times.
According to Schiff, good sources of dietary magnesium include:
- Pumpkin and chia seeds
- Nuts such as almonds, cashews, and peanuts
- Green leafy vegetables such as spinach, kale, and collard greens
- Whole grains including wheat, oats, barley, buckwheat, and quinoa
- Legumes, beans, and bean products such as edamame, tofu, navy beans, and black beans
Supplements as an Alternative
“Unfortunately, not everyone has access to foods that help them meet every one of their requirements for minerals and vitamins,” Schiff said.
The Recommended Dietary Allowance (RDA) for magnesium is 400 to 420 milligrams for men, and 310 to 320 milligrams for women, which many adults fail to meet, she noted.
“If you’re eating a variety of vegetables, seeds, nuts, and whole grains, you are likely to meet the recommended amount,” Schiff said. “But if you’re not, it’s OK to consider a supplement.”
Before taking supplements, she advised consulting with a doctor to ensure that they don’t interfere with any medications or existing health conditions. She said that while meeting the RDA is important, exceeding it is unlikely to provide additional benefits.
For those with gluten intolerance, Schiff noted that meeting the magnesium RDA shouldn’t be difficult—it simply requires replacing gluten-containing grains with alternatives.
“If you’re gluten-free, eliminate any wheat, rye, barley or triticale products,” Schiff said. “Stick with flax, buckwheat (like kasha, soba), amaranth, almond flour, and non-contaminated, gluten-free oats, all good sources of magnesium.”
