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Magnesium and Thyroid Hormones
Magnesium is a mineral found in high concentrations in leafy-green vegetables. It’s not uncommon for people eating the “Western” diet of large portions of processed foods and animal meats, and very little organic produce to be deficient in this mineral.
Most Americans get less than 300mg of magnesium per day from their diet. The RDA (recommended daily allowance) for men is 400-420mg and 310-320mg for women.
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The human body stores about 25 grams of magnesium; 50-60% is stored in bone and the rest in soft tissue. Less than 1% of the body’s total magnesium store is found in the blood. Standard blood tests are often not good indicators of how much magnesium a person has in his/her body; they simply aren’t accurate enough.
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Common symptoms of low magnesium are:
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Headaches/migraines
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Tremors/muscle twitches
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Anxiety
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Muscles aches and weakness
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Constipation
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Fatigue
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Trouble swallowing
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Sensitivity to loud noises
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Leg or hand cramps
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Trouble sleeping
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Heart palpitations or flutters
Low levels of magnesium cause high levels of calcium, which causes calcium to be stored in places it shouldn’t. High calcium can cause kidney stones, cataracts on the eyes, and atherosclerosis, which is hardening and clogging of the arteries.
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Magnesium helps with the production of T4 and with the conversion of T4 into T3. Low magnesium can even cause a goiter, which is the enlargement of the thyroid gland. Iodine is essential for the production of thyroid hormones, but iodine can’t be absorbed unless there is enough magnesium in the body. Even people whose diets are high in iodine can become iodine deficient if they are also deficient in magnesium.
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Low magnesium = low iodine absorption = low thyroid function.
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Magnesium oxide is probably the most common type of magnesium supplement; it’s less expensive than other forms of magnesium, but is the most difficult to absorb. Magnesium oxide works well as a laxative. Magnesium citrate is more easily absorbed than the oxide form and also works well as a laxative. Magnesium glycinate and magnesium taurate are easily absorbed and are less likely to act as laxatives. Drinking lemon juice, orange juice, or similar acidic fruit juices can help improve magnesium absorption because the acid in the drink breaks the magnesium down making it easier for the intestines to absorb it.
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Magnesium interferes with antibiotics, some cardiac medications, and thyroid medications. It can also block the uptake of calcium, selenium, and zinc when supplements are taken together. It’s often best to take supplements two to four hours apart. Some over-the-counter products like laxatives and heartburn medication contain magnesium and can lead to overdose if taken with magnesium supplements. Always read product labels. For most healthy adults, 100-200mg of magnesium a day is generally safe, but dietary sources are always best. The safe upper limit of magnesium per day is 400mg from all sources. Too much magnesium causes diarrhea.
Sources of magnesium:
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Whole grains
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Leafy-green vegetables. (Some leafy-green veggies are goitrogenic, meaning they block the uptake of iodine. People with hypothyroidism need to minimize the amount of goitrogenic foods they eat.)