What is Magnesium?
Magnesium is a mineral found within the body which is necessary for the optimal function of many organs and tissues. Magnesium deficiency has been linked to several health conditions such as headaches, osteoporosis, diabetes, depression, chronic fatigue, premenstrual syndrome and more.
Magnesium can be obtained through dietary sources such as leafy greens, nuts, seeds, beans, and whole grains. However, studies have found that a significant number of Australian adults fail to meet their daily magnesium intake through diet alone (around 380-420mg per day).
Magnesium Supplementation and Chronic Pain Management
A study by Tarelton et al. found that increasing magnesium intake decreased the odds of developing chronic pain by 7%. Magnesium has been proposed to have positive effects on many forms of pain including neuropathic (nerve) pain, diabetic peripheral neuropathy, headache, and fibromyalgia (Shin et al., 2020).
Further, magnesium plays a crucial role in the prevention of central sensitisation. Central sensitisation is described as an increased sensory response (pain, touch, pressure). Due to its antinociceptive effects (inhibiting pain response from nerves), magnesium has been used to reduce hypersensitivity to pain in patients with central sensitisation (Vink & Nechifor, 2011).
Magnesium Tablets or Powder?
Practitioners prefer to offer dissolvable powders for magnesium supplementation due to its readily absorbable formulation. Studies have shown a decreased absorption of magnesium in tablet form due to the process of metabolization reducing its bioavailability (the amount of active ingredient within the circulatory system) (Fine et al., 1991).
References
Fine, K. D., Santa Ana, C. A., Porter, J. L., & Fordtran, J. S. (1991). Intestinal absorption of magnesium from food and supplements. Journal of Clinical Investigation, 88(2), 396–402. https://doi.org/10.1172/jci115317
Shin, H.-J., Na, H.-S., & Do, S.-H. (2020). Magnesium and pain. Nutrients, 12(8), 2184. https://doi.org/10.3390/nu12082184
Tarleton, E. K., Kennedy, A. G., Rose, G. L., & Littenberg, B. (2020). Relationship between magnesium intake and chronic pain in U.S. adults. Nutrients, 12(7), 2104. https://doi.org/10.3390/nu12072104
Vink, R., & Nechifor, M. (2011). Magnesium in the central nervous system. University of Adelaide Press.
