You may be familiar with the connection between magnesium, calcium and vitamins K2 and D and how they work in tandem. But are you aware of the crucial link between magnesium and vitamin B6 (pyridoxine)? Individually, magnesium and vitamin B6 are both essential for heart and brain health. Both also play roles in the regulation of your blood sugar level.[1][2]
When you get insufficient amounts of magnesium from your diet, your body will leach magnesium from your bones, muscles and internal organs, which can lead to osteoporosis, kidney problems and liver damage.
Magnesium-B6 Combo Is Superior for Severe Stress
The importance of magnesium in combination with vitamin B6 was presented in a 2018 study[3] in the journal PLOS ONE. Taken together, these two nutrients have been shown to have a complementary effect on stress reduction in animal studies.- 300 milligrams (mg) of magnesium in combination with 30 mg of vitamin B6
- 300 mg of magnesium only
“These findings suggest oral Mg supplementation alleviated stress in healthy adults with low magnesemia and the addition of vitamin B6 to Mg was not superior to Mg supplementation alone. With regard to subjects with severe/extremely severe stress, this study provides clinical support for greater benefit of Mg combined with vitamin B6.”
Magnesium and B6 May Ease Premenstrual Syndrome
Magnesium and vitamin B6 are two nutrients commonly recommended for women struggling with premenstrual syndrome. According to a research paper[5] published in the Journal of Caring Sciences, magnesium deficiency has been proposed “as one of the factors causing and intensifying premenstrual syndrome symptoms,” and magnesium appears to work because it has a calming effect on the neuromuscular system.“Vitamin B6 is another proposed treatment for this syndrome,” the paper notes.[6] “On the one hand vitamin B6 increases serotonin and dopamine levels and improves premenstrual syndrome symptoms, and on the other, it has an essential role in the synthesis of prostaglandin and fatty acids, which are reduced in etiologies causing premenstrual syndrome.
Magnesium and B6 Have Similar Rates of Effectiveness
Overall, magnesium and B6 had similar rates of effectiveness for premenstrual syndrome in this Journal of Caring Sciences study. Mean scores of premenstrual syndrome before and after intervention in the three groups were as follows:
“Considering the importance of premenstrual syndrome and the numerous effects it has on society and the lives of women, health groups should prioritize the diagnosis and treatment of this syndrome. Since there is no definitive etiology and treatment for this syndrome, many researchers have tried to find the best and most effective drug with the least side effects to prevent the occurrence of the syndrome …
The Importance of Magnesium for Optimal Health
Magnesium[8] is the fourth most abundant mineral in your body and the second most common intracellular cation[9] (positively charged ion) after potassium. It’s required for the healthy function of most cells in your body, but is especially important for your heart, kidneys and muscles.Low magnesium will impede your cellular metabolic function and deteriorate mitochondrial function, which can have far-reaching health consequences, seeing how loss of mitochondrial function is a foundational factor in most chronic diseases, including heart disease and cancer.
According to one scientific review,[10] which included studies dating as far back as 1937, low magnesium actually appears to be the greatest predictor of heart disease, and other recent research shows even subclinical magnesium deficiency can compromise your cardiovascular health.[11]
- Relax your muscles as well as your blood vessels — Being deficient in it can cause muscle cramps and weakness
- Promote mental and physical relaxation — It’s a stress antidote that works by boosting GABA, an inhibitory neurotransmitter that relaxes your nervous system. Magnesium also helps boost your melatonin production
- Detoxification and reduces damage from electromagnetic fields
- Regulate blood sugar and improve insulin sensitivity, potentially protecting against Type 2 diabetes
Magnesium Is Required for Activation of Vitamin D
Magnesium is also a component necessary for the activation of vitamin D,[12][13][14]and deficiency may hamper your ability to convert vitamin D from sun exposure and/or oral supplementation.According to Mohammed Razzaque, professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania, coauthor of a study published in The Journal of the American Osteopathic Association (JAOA) in March 2018,[15] “By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D deficiency, and reduce the dependency on vitamin D supplements.”
Interestingly, the first paper I ever had published, back in 1985, was also in the JAOA. My paper was about the use of calcium to control hypertension, but if I had written the paper this century, it most certainly would have been about the use of magnesium for that purpose.[16]
A second study,[17] published in The American Journal of Clinical Nutrition in December 2018 also concluded that your magnesium status plays an important role in your vitamin D status. Overall, people with high magnesium intake were less likely to have low vitamin D. They also had a lower mortality risk from cardiovascular disease and bowel cancer.
As explained by Dr. Qi Dai, professor of medicine at Vanderbilt University Medical Center and the lead author of this study, “Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway.” What’s more, magnesium was found to have a regulating effect, raising and lowering vitamin D based on baseline levels.
Magnesium for Brain Health and Neurological Functioning
Magnesium is also crucial for optimal brain function, and is a common culprit in neurological ailments, including:- Migraines[18][19][20] — Researchers have noted that empiric treatment with a magnesium supplement is justified for all migraine sufferers.[21]
- Depression — Magnesium plays an important role in depression as it acts as a catalyst for mood-regulating neurotransmitters like serotonin. Research[22] published in 2015 found a significant association between very low magnesium intake and depression, especially in younger adults.Research[23] published in PLOS ONE demonstrated magnesium supplementation improved mild-to-moderate depression in adults, with beneficial effects occurring within two weeks of treatment. In fact, the effects of magnesium were comparable to prescription SSRIs in terms of effectiveness, but without any of the side effects associated with these drugs.Participants in the treatment group received a daily dose of 248 milligrams (mg) of elemental magnesium for six weeks, while controls received no treatment. According to the authors, “It works quickly and is well tolerated without the need for close monitoring for toxicity.”
- Memory problems and loss of brain plasticity — Memory impairment occurs when the connections (synapses) between brain cells diminish. While many factors can come into play, magnesium is an important one.According to Dr. David Perlmutter, a neurologist and fellow of the American College of Nutrition, “magnesium is a critical player in the activation of nerve channels that are involved in synaptic plasticity.”[24] Magnesium threonate, which most effectively permeates the blood-brain-barrier, is likely your best choice here.The specific brain benefits of magnesium threonate were demonstrated in a 2010 study[25] published in the journal Neuron, which found this form of magnesium enhanced “learning abilities, working memory, and short- and long-term memory in rats.”
Health Benefits of Vitamin B6
Like magnesium, vitamin B6 (as well as several other B vitamins) also plays an important role in heart and brain health. It is used in the creation of neurotransmitters, and is required for proper brain development during pregnancy and infancy.[26]Vitamins B6, B9 (folate, or folic acid in its synthetic form) and B12 may be particularly important for supporting cognitive function as you age, and have been shown to play a major role in the development of dementia, including Alzheimer’s disease, which is the most serious and lethal form.
A primary mechanism of action here is the suppression of homocysteine,[27] which tends to be elevated when you have brain degeneration. High homocysteine has also been implicated in the development of atherosclerosis.[28][29]
The good news is your body can eliminate homocysteine naturally, provided you’re getting enough B9 (folate), B6 and B12. One study confirming this was published in 2010.[30] Participants received either a placebo or 800 micrograms (mcg) of folic acid (the synthetic form of B9), 500 mcg of B12 and 20 mg of B6.
The study was based on the presumption that by controlling homocysteine levels you might be able to reduce brain atrophy, thereby slowing the onset of Alzheimer’s. Indeed, after two years those who received the vitamin-B regimen had significantly less brain shrinkage compared to the placebo group.
A 2013 study[31] took this research a step further, showing that not only do B vitamins slow brain shrinkage, but they specifically slow shrinkage in brain regions known to be most severely impacted by Alzheimer’s disease.
- Metabolism, by helping break down amino acids in the muscles to be used as energy and by converting lactic acid to glucose in your liver
- Immune system, as it helps create white blood cells that fight infections
- Hair and skin health, by reducing hair loss and alleviating dermatitis
How to Improve Your Magnesium and Vitamin B6 Status
The recommended dietary allowance (RDA) for magnesium ranges from 310 mg to 420 mg for adults over the age of 19, depending on age, gender and pregnancy status,[33] and the adult RDA for vitamin B6 is between 1.2 mg and 2 mg per day, depending on age and gender.[34]Both magnesium and vitamin B6 are abundant in whole foods. Good sources of magnesium include leafy greens, berries, avocado, seeds, nuts and raw cacao nibs. Eating a primarily processed food diet is the primary culprit in magnesium deficiency, and if you fall into this group, you'd be wise to take a magnesium supplement.
