Magnesium is an essential mineral that plays an important role in many bodily functions. In fact, it is involved in over 300 enzyme reactions in the human body. Our body needs magnesium to stay healthy and function properly. If you wondering, does magnesium help knee pain, the answer is yes, it does that too.
What is magnesium and why is it important for my body?
Magnesium is a mineral with numerous biological functions in our body. Some even call it a “miracle mineral”. It is important for regulating muscle and nerve function, blood pressure, and blood sugar levels. Magnesium is necessary for energy production and the proper functioning of the immune system. It also strengthens bones and helps maintain joint cartilage.
What are the general benefits of magnesium?
- Magnesium keeps our bones strong
Magnesium is a vital nutrient for proper bone formation. It contributes to bone density and bone development. Magnesium also affects the metabolism of calcium, which is another mineral important for bone health.
The right amount of magnesium in the body can reduce the risk of arthritis, bone fractures, and postmenopausal osteoporosis.
- It helps maintain blood pressure within a healthy range
Magnesium plays a role in a process called “the active transport of calcium and potassium ions” (transport of calcium and potassium through cell membranes). This process allows us to maintain a normal heart rhythm, and keep the blood pressure at a healthy level.
- Magnesium has anti-inflammatory properties
Magnesium helps fight inflammation by reducing the C-reactive protein (CRP) marker in the body (CRP is a protein that our body produces in response to inflammation).
The anti-inflammatory properties of magnesium are especially important for relieving chronic pain caused by arthritis.
- It is a powerful antioxidant
Antioxidants are substances that can prevent cell damage caused by free radicals. Low levels of antioxidants in the body lead to oxidative stress. Prolonged oxidative stress is associated with an increased risk of many diseases, including cardiovascular disease.
Knee pain – possible causes?
Knee pain is a common complaint that is most often associated with general wear and tear from daily activities (walking, standing, bending, and lifting).
Knee pain can be the result of an injury (e.g. ruptured ligament or torn cartilage).
Various medical conditions can cause knee pain including tendonitis, gout, or arthritis.
Osteoarthritis is the most common type of arthritis that affects the knee. It is a degenerative disease in which the cartilage in the joint gradually wears out.
Low magnesium levels are a major risk factor for the development and progression of osteoarthritis.
Rheumatoid arthritis can also affect your knees, causing inflammation of the knee joint and consequently destroying the cartilage of the knee.
Depending on the cause, knee pain may be accompanied by some of the following symptoms:
- swelling
- stiffness
- redness and warmth to the touch
- cracking or crunching noises
- Inability to fully straighten the knee
How can magnesium help knee pain?
There are many ways in which magnesium can help with knee pain:
- Magnesium prevents calcium from entering cells by blocking certain nerve receptors (NMDA receptors), which results in pain relief.
- Magnesium has a relaxing effect on the nervous system which can reduce cramps and muscle twitching.
- It strengthens bones and relaxes muscles, so it is very effective when it comes to chronic pain caused by arthritis.
- Magnesium is also important for muscle health. It plays a role in muscle contraction. Our muscles alternately stretch and contract as we walk or exercise. In order for these actions to take place normally, we need magnesium. Magnesium deficiency can lead to muscle spasms and cramps.
- This mineral has strong anti-inflammatory and antioxidant effects. People with low magnesium levels usually suffer from inflammation. Magnesium helps the body to fight inflammation. It relieves symptoms of inflammatory processes, including pain.
How much magnesium do I need?
The amount of magnesium you need each day to keep your body functioning smoothly depends on your age and gender.
It is recommended that men over the age of 18 take 400 mg to 420 mg of magnesium per day, while women of the same age need slightly less, or 310 to 320 mg of magnesium per day.
Recommended Dietary Allowance slightly differs during pregnancy and lactation. Pregnant and breastfeeding women need between 310 and 360 mg of magnesium per day, depending on their age.
How can I get more magnesium?
Ideally, we should be able to get enough magnesium through our diet, but if that is not possible, there are dietary supplements available.
Foods rich in magnesium
It is not so difficult to get all the necessary magnesium from the food we eat. We can use the rule that foods rich in fiber are also rich in magnesium.
Good sources of magnesium are:
- green leafy vegetables (especially spinach)
- legumes
- almonds
- pumpkin seeds
- cashews
- brown rice
- ·whole grains
- milk and dairy products
Milk and dairy products are one of the main sources of magnesium in the diet.
Tap, mineral, and bottled waters can also be sources of magnesium. The amount of magnesium will depend on the brand.
Fortified foods (foods with added nutrients) may contain magnesium. If so, you can usually read it on the list of ingredients on the package.
The common fortified foods are breakfast cereals, fruit juice, milk, yogurt, soy milk, and other alternatives to milk.
On the other hand, processed foods, such as microwave meals or ready meals, are usually low in magnesium. You may want to consider this the next time you buy groceries.
Magnesium supplementation
There are different types of magnesium supplements.
Magnesium is usually combined with another molecule to form a stable compound. In this way, we get different types of magnesium-containing compounds such as magnesium glycinate, magnesium sulfate, or magnesium citrate.
- Magnesium glycinate -magnesium and glycine have a relaxing effect, so this combination can be used to relieve chronic pain.
- Magnesium sulfate is commonly found in Epsom bath salts.
- Magnesium citrate is a common form found in supplements. It is quickly absorbed in the digestive tract but can cause loose stools.
Each supplement can be absorbed into the body at a different speed, so it would be a good idea to consult with a healthcare provider about choosing the best option.
You can buy supplements in health stores. They come in different quantities, such as 350 mg and 500 mg.
Magnesium supplements can also be used topically (applied to the skin).
We can use magnesium cream by rubbing it on the painful area. Our skin will absorb the cream relatively quickly, so we can expect pain relief within a few minutes.
Can I take too much magnesium?
Actually yes, you can. Too much magnesium in the body is a condition called hypermagnesemia. In this case, you may have some side effects such as diarrhea, nausea, vomiting, muscle weakness, or low blood pressure.
FAQs :
Is magnesium Good for knee pain?
Yes, magnesium relaxes muscles, blocks overstimulated nerves, and reduces inflammation, which leads to pain relief. It is also a powerful antioxidant that contributes to our overall health. Low magnesium intake is associated with increased knee joint pain in people with osteoarthritis.
How Magnesium Helps Arthritis
Magnesium keeps our bones strong and helps our body better absorb calcium into the bones, which prevents the development or worsening of arthritis. Magnesium maintains blood pressure levels within a healthy range, fills our body with antioxidants, and reduces inflammation.
Is magnesium a good anti-inflammatory?
Yes, magnesium has a powerful anti-inflammatory effect. It quickly shifts the blood sugar into muscles and reduces the inflammatory marker CRP (C-reactive protein).
Conclusion
Magnesium is an important mineral for many processes in our body. It reduces inflammation, relaxes muscles, relieves pain, and strengthens bones. It also participates in producing energy. Altogether, this nutrient contributes to our general health, and yes, it is effective when it comes to relieving knee pain. It can be very helpful in chronic inflammation and arthritis pain.
Dietary magnesium is definitely the best option. If you want to add some supplements to your diet, you can, of course, but first, consult with your healthcare professional.
Resources
NIH, National Institutes of Health, Magnesium, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
NIH, National Library of Medicine, Unraveling the role of Mg(++) in osteoarthritis https://pubmed.ncbi.nlm.nih.gov/26800786/
PMC, Magnesium, and Osteoporosis: Current State of Knowledge and Future Research Directions https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/
MAYO CLINIC, Knee pain, https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849