MAGNESIUM

MAGNESIUM

(and Why It Matters So Much for Gilbert’s Syndrome)

Magnesium is one of the most important — and most overlooked — minerals in the body. It’s involved in over 300 biochemical reactions, meaning it touches almost everything: digestion, energy production, brain function, muscle movement, hormones, sleep… the list goes on.

What’s wild is that studies suggest up to 80% of people are magnesium deficient. So statistically speaking, if you’re reading this, there’s a good chance your levels are low or at least suboptimal.

For people with Gilbert’s Syndrome (GS), magnesium isn’t just “nice to have” — it’s foundational. Let’s break down why.

Where Magnesium Comes From

(and Why Most People Don’t Get Enough)

Magnesium is found in foods like:

• Spinach and leafy greens

• Squash

• Pumpkin seeds

• Certain meats

The problem?
Modern farming has dramatically reduced the mineral content of food. Even foods that used to be magnesium-rich simply don’t contain the same levels anymore.

On top of that, many restrictive or therapeutic diets unintentionally avoid magnesium-rich foods. Personally, on the diet I follow, I definitely don’t get enough magnesium from food alone, which makes supplementation especially important.

Magnesium and Digestion

(This Is a Big One)

Digestion is one of the first places magnesium shows up.

Digestive enzymes — like proteases, lipases, and carbohydrate-digesting enzymes — are responsible for breaking food down into forms your body can actually absorb. Magnesium is a cofactor for these enzymes, meaning without it, digestion becomes less efficient.

It doesn’t stop there:

• The pancreas, which produces many of these enzymes, is also magnesium-dependent

• The gallbladder relies on magnesium for proper muscle contraction

  • Low magnesium has been linked to gallbladder dysfunction and even gallstones

  • This is especially relevant for people with GS, who are already prone to biliary issues

Magnesium is also required for proper stomach acid production. The “pump” that acidifies your stomach literally needs magnesium to function. If stomach acid is low, digestion, mineral absorption, and protein breakdown all suffer.

If you’ve ever taken PPIs (proton pump inhibitors), this matters even more:

• PPIs reduce stomach acid

• Magnesium (and many other nutrients) are absorbed best in an acidic environment

• Long-term PPI use is strongly associated with low magnesium levels

Magnesium also supports GI muscle function, including:

• The lower esophageal sphincter (LES), which needs magnesium to open and close properly

• Intestinal motility — keeping food moving through the digestive tract

Low magnesium is strongly associated with constipation, which is why magnesium salts have historically been used as laxatives (they pull water into the intestines).

People with Gilbert’s Syndrome are also more prone to increased gut permeability (“leaky gut”), and magnesium helps maintain tight junctions in the intestinal lining — literally helping keep the gut barrier intact.

Magnesium’s System-Wide Effects

Magnesium doesn’t just affect digestion. It plays a role in:

• Blood sugar regulation

• Blood pressure control

• Hormonal balance, including PMS symptoms like cramps, bloating, and mood changes

• Migraine prevention

• Sleep quality, relaxation, and nervous system regulation

Low magnesium often doesn’t exist alone. If magnesium is low, other electrolytes are frequently off too — especially potassium, sodium, and calcium — because these minerals depend on each other to stay balanced.

Gilbert’s Syndrome, Bilirubin, and Magnesium

This is where magnesium becomes especially important for GS.

Magnesium is absolutely required to make ATP, the body’s energy currency. Without magnesium, ATP can’t function properly.

Why does this matter for Gilbert’s Syndrome?

Because bilirubin conjugation is an energy-dependent process.

People with GS already struggle to conjugate (package and eliminate) unconjugated bilirubin (UCB). If magnesium is low:

• ATP production suffers

• The liver has less energy to conjugate bilirubin

• UCB is more likely to build up

In other words, low magnesium directly worsens a core GS problem.

Fatigue, Brain Fog, Sleep Issues — and Magnesium’s Role

Fatigue, brain fog, and non-restorative sleep are some of the most frustrating symptoms people with GS experience I’ve talked more deeply about why this happens in another blog post and video, but here’s the simplified version: There’s growing evidence that glutamate signaling in the centeral nervous system may function differently in people with GS. One study suggests that astrocytes (glial cells that help clear glutamate) may be under stress or underfunctioning in GS. When this happens, glutamate can build up instead of being efficiently cleared. This matters because excess glutamate overstimulates certain receptors — especially the NMDA receptor. Magnesium plays a critical role here:

• Magnesium naturally blocks the NMDA receptor at rest

• This prevents excessive calcium influx and neuronal overstimulation

• When magnesium is low, this protective “block” weakens

In my research and interpretation, this may contribute to:

• Mental fatigue

• Brain fog

• Poor sleep quality

• A constantly “wired but tired” nervous system

Adequate magnesium helps keep this system regulated instead of overstimulated.

Types of Magnesium

There are MANY different types of magnesium [ Like magnesium malate, Threonate, Taurate, Citrate etc.] which are used for different things. Personally I love Magnesium Glycinate [or Bisglycinate] because its highly absorbable, doesn't cause havoc on my GI issues [ifykyk] AND it helps the Glutamate issues to! You can have a look online which ones will best suit you.