Magnesium & MMP: how the mineral balances bone tissue and gums – quick tests, practical tips

Magnesium and MMP

Magnesium is an important mineral that affects the balance of matrix metalloproteinases (MMPs) in the skeleton. I determine this level from saliva and the response takes 5 minutes. The result of the D-vitamin test takes just 15 minutes.

The direct effect of magnesium on MMPs

Enzyme cofactor:

1. Regulation of MMP activity: - Magnesium acts as a cofactor for several enzymes related to MMPs. It is necessary for the regulation of the activation of MMP precursors.

2. Function of TIMPs: - Magnesium affects the function of the natural inhibitors of MMPs (TIMPs) - Adequate magnesium levels help maintain the optimal balance between MMPs and TIMPs.

Regulatory effects:

1. Cell signaling pathways: - Magnesium modulates the signaling pathways that regulate the expression of MMPs - The NF-κB signaling pathway is particularly important, which is activated in the absence of magnesium and increases MMP expression.

2. Cell membrane stability: - Magnesium stabilizes cell membranes. This reduces the release of pro-inflammatory substances that typically stimulate MMP production.

The indirect effect of magnesium on the balance of MMPs in bone tissue

Anti-inflammatory effects:

1. Regulation of cytokines: - Magnesium reduces the production of inflammatory cytokines (IL-1, IL-6, TNF-α). These cytokines typically increase the expression of MMPs in bone tissue.

2. Reduction of oxidative stress: - Magnesium acts as an antioxidant, reducing the number of free radicals - Oxidative stress promotes the activation of MMPs, especially MMP-2, MMP-8, and MMP-9.

Bone mineralization:

1. Calcium balance: - Magnesium regulates the influx of calcium into bone tissue - An optimal Ca:Mg ratio (ideally around 2:1) supports normal bone tissue remodeling.

2. Modulation of osteoclast activity: - Magnesium affects the activity of osteoclasts (the cells that break down bone tissue) - Adequate magnesium levels maintain the balance of osteoclast activity and MMP release.

Clinical significance

Effects of magnesium deficiency:

1. Osteoporosis: - Increased activity of MMPs in bone tissue is observed with magnesium deficiency.

2. Periodontitis: - Low magnesium levels are associated with higher MMP-8 activity in gingival crevicular fluid - Supplementing with magnesium may reduce MMP-8 activity in the gingival crevicular fluid of periodontitis patients.

3. Osseointegration of implants: - Adequate magnesium levels support the osseointegration of implants, partly through the regulation of MMP activity - Better implant retention has been observed in patients with optimal magnesium levels.

Recommended magnesium intake:

1. Daily requirements: - Adult women: 310-320 mg per day - Adult men: 400-420 mg per day - Elderly and athletes may require more.

2. Optimizing absorption: - Magnesium absorption is typically 30-40% of the consumed amount - Vitamin D improves absorption, while high calcium intake reduces it.

Forms of magnesium:

1. Better-absorbed forms: - Magnesium citrate - high bioavailability, well tolerated - Magnesium malate - beneficial for muscle and bone pain - Magnesium glycinate - gentle effect, good for sleep issues.

2. Other forms: - Magnesium oxide - high magnesium content, but low absorption - Magnesium chloride - good absorption, also used for transdermal administration.

Practical use to balance MMP levels:

1. Acute periodontitis or peri-implantitis (gums bleed, swelling, pus discharge): - Magnesium citrate 200-300 mg per day, divided into 2-3 doses - Combined with vitamin D (2000-4000 IU) and omega-3 fatty acids (2 g EPA+DHA).

2. Before implantation: - Magnesium glycinate 300-400 mg per day, starting 4-6 weeks before the procedure - It is recommended to continue for 12 weeks after the implant is placed.

3. In case of high aMMP-8 levels: - Magnesium citrate or malate 300-450 mg per day, divided into 3 doses - Combine with antioxidants like vitamin C and coenzyme Q10.

Dietary sources of magnesium

1. High content: - Leafy green vegetables (spinach, kale) - 150-160 mg/100g - Seeds (pumpkin seeds, chia seeds) - 500-550 mg/100g - Nuts (Brazil nuts, almonds) - 270-300 mg/100g - Legumes (black beans, chickpeas) - 45-65 mg/100g.

2. Medium content: - Whole grain products (quinoa, buckwheat) - 60-120 mg/100g - Fish (mackerel, salmon) - 25-35 mg/100g - Dark chocolate (at least 70% cocoa) - 150-200 mg/100g.

Practical dietary recommendations:

1. Balanced approach: - Prefer magnesium from food sources over supplements when possible - Combine different magnesium sources to ensure optimal absorption.

2. Dietary ways that support magnesium absorption: - Reduce the intake of high phosphate processed foods (which impair magnesium absorption) - Limit caffeine and alcohol, which increase magnesium excretion - Consume enough fluids to support mineral absorption.

Summary and recommendations

Adequate magnesium intake is important for regulating the balance of MMPs in bone and soft tissues. This mineral acts both directly as a modulator of MMP activation and indirectly by reducing inflammation and oxidative stress.

**For an optimal approach to using magnesium to improve MMP balance:

1. Ensure adequate daily magnesium intake through diet. 2. Consider magnesium supplements if sufficient amounts cannot be obtained through diet. 3. Combine magnesium with other bone health-supporting nutrients (vitamin D, vitamin K2, calcium). 4. Monitor and optimize the Ca:Mg ratio (ideally around 2:1). 5. Avoid disruptions in magnesium absorption caused by excessive calcium intake.

To be continued…

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