the intestinal wall, to help peristalsis and elimination of wastes, to help maintain healthy villi of the intestinal lining, and to produce important vitamins such as B12. Beneficial bacteria also produce over 90% of our neurotransmitter hormones and help to dampen down inflammation in the body. We really can’t survive well without a healthy microbiome.
A study showed that a magnesium deficient diet alters the composition of the gut microbiome. Mice exposed to a magnesium deficient diet for six weeks were more immobile than control mice, suggesting an increased depressive-like behaviour. (Winther, Pyndt Jorgensen et al. 2015).
Magnesium has a marked effect on reduction of inflammation in the body. There is an inverse relationship with the level of magnesium reserves and the increase in inflammation. High magnesium levels are associated with reduced inflammation, and lower magnesium levels are associated with more acute inflammatory responses.
Studies have shown that free radical production from neutrophils is inhibited when high magnesium levels are present in the extracellular space. Magnesium was also found to inhibit superoxide in cultured human neutrophils. (Chandrasekaran, Weir et al. 2014). Interestingly, a synergistic inhibition of superoxides was also revealed with the addition of zinc ions to the magnesium solutions.
Superoxides are free radicals (acidic molecules) looking to steal electrons from your good cells, and thus able to do a lot of cell damage. They are produced as a result of mitochondrial metabolism, by-products from pathogenic bacteria and also stressful conditions. To counteract and neutralise the free radicals we need more antioxidant support from nutrition, including vitamin C, B group vitamins, anthocyanins, zinc – and magnesium!
An important antioxidant enzyme that neutralises superoxides is superoxide dismutase – which is magnesium dependent. Glutathione is another powerful antioxidant enzyme that mops up toxic waste by-products and heavy metals. The thyroid needs a lot of it. And guess what? Glutathione is also magnesium dependent.
Stress causes excessive loss of magnesium reserves and the lower the magnesium gets, the higher the level of pro-inflammatory cytokines and free radicals which are not being controlled by the enzymes that dampen down inflammation. We become increasingly sensitive and less tolerant to stress the more magnesium drops.
Lack of sleep is a big stressor
It can become difficult to get a good night’s sleep because an inflammatory response causes a rise in adrenaline and cortisol stress hormones which prevent a deeper level of sleep. The pineal gland however needs deep sleep to make melatonin. Whilst your stress hormone levels are too high you can’t make the melatonin you need. Melatonin is a powerful antioxidant hormone that helps to detoxify the brain, which is why we feel so refreshed after a deep sleep.
Magnesium helps to dampen down the stress hormones to help you get into that deeper level of sleep, but it’s best to get to bed by 10pm, or latest 11pm, for higher quality sleep.
Melatonin receptors (MT1 and MT2) are known to be expressed in human epidermal melanocytes. Melatonin also promotes glutathione production, which serves as a first line of defence against oxidative damage. A study found that melatonin and its metabolites protect melanocytes from UVB-induced DNA damage and oxidative stress, and stimulate UVB-induced DNA repair. (Janjetovic, Jarrett et al. 2017).
As Reactive Oxygen Species (ROS) levels increase, cellular glutathione levels in melanocytes decrease. And remember that glutathione production depends on magnesium. Mitochondria are also very dependent on glutathione because they are major producers of ROS, which, if it gets out of control because of glutathione shortfall, excessive ROS can also lead to mitochondrial damage and death.