Science and Research

Magnesium And Skin Benefits: Diet & Skincare Guidance

November 19, 2021

Magnesium is the eighth most abundant element in the world. That's great news because magnesium is also one of the most important requirements for proper physiological function of the human body.

You might not have been aware, but you’ve been eating magnesium – to your benefit – all your life. Just like calcium, sodium, iron, and zinc, magnesium is not produced endogenously by the body and must be consumed.

Here's what you need to know about getting enough magnesium, particularly its effects on the skin.

What Is Magnesium?

Magnesium is an essential mineral that plays a role in hundreds of human enzyme reactions and several critical bodily functions.

Some of the processes that magnesium contributes to include the regulation of nerve signalling, muscle activity, blood sugar balance, heart rhythm, immune system function, and blood pressure, in addition to creating protein, bones, and DNA. Your body does not produce magnesium naturally, and it must be obtained through diet or supplements.

Typically, you have about 25 grams of magnesium stored in your body. Most of it is stored in the bones, but your muscles, tissues, and fluids can help maintain the supply too. In order to keep magnesium at a healthy and functional level, you also need to take in a few hundred milligrams every day.

Adult women need to ingest 300 milligrams, and adult men need at least 400 milligrams daily.

While this number might seem high, it’s not difficult for most people to achieve depending on your diet.

If you aren’t getting enough daily magnesium and have a magnesium deficiency, however, you may experience the following symptoms: nausea, vomiting, irritability, cramps, depression, loss of appetite, and fatigue. It’s estimated that as much as 50 percent of the US population is magnesium deficient.

How Does Magnesium Affect The Skin?

Magnesium plays an important role in hundreds of biochemical reactions in the body. And while magnesium mostly benefits your "insides", it absolutely can benefit your outsides as well. A few of the ways that magnesium has a positive effect on your skin include:

Improves Overall Appearance

Having low levels of magnesium can result in a deficiency in essential fatty acids that support the skin. These acids play an important role in keeping skin moisturized and maintaining elasticity.

Without fatty acids, the skin dries out faster and can lose its toned appearance, and wrinkles often start to appear early. Magnesium helps the skin maintain healthy levels of these fatty acids by regulating the production of sebum, an oil that helps to hydrate your skin.

Lowers Cortisol Levels

When you experience stress, your body releases a hormone called cortisol. Cortisol travels throughout your body acting as an alarm and warning various organs and systems that a threat may be imminent.

As a result of this perceived threat, the body releases white blood cells and can increase its inflammatory response as a self-defense mechanism. Inflammation is a major trigger for several skin conditions, such as eczema, psoriasis, and acne breakouts.

Sufficient magnesium can help to inhibit the release of the neurotransmitters that trigger stress and anxiety, lowering the amount and frequency of cortisol and potentially helping with inflammation.

Regulates Cellular Repair and Regeneration

Your body is made up of billions of cells working together to keep you alive and well.

Magnesium helps your cells in by regulating cell metabolism, supporting DNA replication to store information that’s passed onto new cells once created, and repairing damaged or weakened cells. The stronger and healthier your cells, the stronger and healthier you'll be.

Reduces Hyperpigmentation and Sun Damage

When you experience direct sunlight exposure, you're being showered with ultraviolet radiation. With prolonged exposure, these ultraviolet rays can damage the skin due to oxidative stress and lead to severe cellular damage, commonly resulting in the appearance of “sun spots," the name for hyperpigmentation.

These dark patches on the skin lead to an uneven skin tone, and while they often fade over time, in some cases they can be permanent. Not only does magnesium support immune function, but it specifically helps to protect cells from oxidative stress and damage. Think of magnesium almost like an internal sunscreen. You absolutely should still use external sunscreen, but maintaining sufficient magnesium can boost your natural protection from sun damage, both inside and out.

Soothes Redness and Inflammation

As a response to inflammation, your liver releases a substance called C-reactive protein, or CRP. This protein binds to various cells and acts as an early defense against infections, but high levels of CRP also contribute to a systemic inflammatory response. Magnesium has been shown to reduce the amount of CRP in the blood and lower inflammation in the body overall. This can help to limit the side effects of CRP, reducing redness in the skin as well as the ris of cardiovascular disease risk in the long-run.

What Foods Contain Magnesium?

Eating enough of certain foods can help you reach your minimum required daily magnesium intake quite easily. Some of the foods with the highest concentration of magnesium include:

Dark Chocolate

A one-ounce serving has around 64 milligrams of magnesium.

Avocados

One cup of sliced avocados has around 42 milligrams of magnesium.

Tofu

One cup of tofu has around 74 milligrams of magnesium.

Salmon, Mackerel, and Halibut

Three ounces of salmon has 26 milligrams of magnesium.
One cup of cooked mackerel has 82 milligrams of magnesium.
One cup of cooked halibut has 24 milligrams of magnesium.

Almonds, Brazil Nuts, and Cashews

One ounce serving of almonds has 80 milligrams of magnesium.
One ounce serving of Brazil nuts has 107 milligrams of magnesium.
One ounce of dry roasted cashews has 74 milligrams of magnesium.

Lentils, Beans, Peas, and Soybeans

One cup of boiled lentils has 71 milligrams of magnesium.
One cup of baked beans has around 109 milligrams of magnesium.
One cup of green peas has 48 milligrams of magnesium.
One cup of cooked soybeans has 99 milligrams of magnesium.

Kale, Spinach, and Collard Greens

One cup of chopped kale has 31 milligrams of magnesium.
One cup of boiled spinach has 157 milligrams of magnesium.
One cup of boiled collard greens has 40 milligrams of magnesium.

Can I Apply Magnesium Topically?

Topical magnesium is sometimes included in skincare creams due to its skin-health benefits.

Milk of Magnesia

Although better suited for the digestive system, rubbing milk of magnesia on your skin may help to alleviate some of the symptoms of tension on your skin. Since milk of magnesia can cause an imbalance in the pH levels of your skin, it is best used infrequently.

Magnesium PCA

Magnesium PCA (pyrrolidone carboxylic acid) acts like an electrolyte mineral and may help to attract and retain moisture in your skin.

Magnesium Carbonate

Often used to treat symptoms related to an upset stomach, heartburn, and acid indigestion, magnesium carbonate is a mineral salt with high absorbent qualities and a knack for balancing pH levels.

The Takeaway

Magnesium is an important mineral that your body requires to perform various functions. Since your body does not naturally produce magnesium, it’s crucial that you get enough to maintain healthy levels daily. If you aren’t able to reach daily intake goals with food, then taking a daily supplement or using magnesium topically can help keep your body functioning properly.