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How TRPM6 and Magnesium Affect Your Health

Magnesium is an essential mineral involved in more than 300 bodily processes, including muscle and nerve function, blood sugar regulation, blood pressure control, and bone health. The TRPM6 gene makes a protein that forms a channel involved in absorbing magnesium in the intestines and reabsorbing it in the kidneys. Variations in TRPM6 can change how well your body keeps magnesium levels steady. That can influence energy, muscle cramps, sleep quality, and metabolic health, including risk factors for type 2 diabetes.

Why This Matters

Even small changes in magnesium balance can have noticeable effects because magnesium is a cofactor for many enzymes. If your body absorbs or reabsorbs magnesium less efficiently, dietary intake becomes more important. Conversely, if your genes support normal TRPM6 function, your risk from low dietary magnesium is lower but not eliminated. Lifestyle, medications, and health conditions also affect magnesium status.

Personalized Genetic Interpretations

Two effect alleles — TT genotype (rs3750425)

Your TT genotype is associated with lower serum magnesium levels. The TRPM6 channel produced by this version of the gene may be less efficient at absorbing magnesium in the intestines and reabsorbing it in the kidneys. As a result, your body may have a harder time maintaining magnesium stores, especially if dietary intake is inconsistent.

Why this matters for health: chronically low magnesium has been linked to impaired insulin action and higher risk of developing type 2 diabetes. You may also be more prone to muscle cramps, fatigue, and sleep disturbances if magnesium status is poor.

Practical steps

  • Prioritize magnesium-rich foods daily: dark leafy greens, legumes, nuts and seeds (pumpkin, almonds), whole grains, avocados, and dark chocolate.
  • Consider magnesium supplementation if dietary changes are insufficient. Forms with good absorption and tolerance include magnesium glycinate and magnesium citrate. Start with a low dose and discuss with your healthcare provider.
  • Manage factors that deplete magnesium: limit excess alcohol, reduce chronic high stress, and avoid excessive caffeine.
  • Stay active with regular moderate exercise to support insulin sensitivity.
  • Ask your healthcare provider about measuring serum magnesium, or ionized magnesium if available, and routine metabolic markers like fasting glucose and HbA1c if you have risk factors for diabetes.
One effect allele — CT genotype (rs3750425)

Your CT genotype suggests a likely reduction in TRPM6 efficiency and a possible tendency toward lower serum magnesium compared with someone with two non-effect alleles. The effect is generally intermediate; you may maintain adequate magnesium when diet and lifestyle support intake, but you could be vulnerable if intake drops or other risk factors are present.

Why this matters for health: marginal magnesium status can affect insulin function and blood sugar regulation, and may contribute to symptoms like muscle tension, headaches, or poor sleep.

Practical steps

  • Focus on a magnesium-rich eating pattern: include leafy greens, beans, lentils, nuts, seeds, whole grains, and avocado several times per week.
  • If you use supplements, consider well-absorbed forms such as magnesium glycinate or citrate and discuss dose with a healthcare provider before starting.
  • Reduce behaviors that lower magnesium: avoid heavy alcohol use, manage chronic stress with relaxation practices, and maintain regular physical activity.
  • Consider periodic blood testing if you have symptoms of deficiency or if you have other risk factors for diabetes or kidney problems. Discuss testing strategy with your provider.
Zero effect alleles — CC genotype (rs3750425)

Your CC genotype is associated with typical TRPM6 function. That means your TRPM6 channels are expected to work efficiently for intestinal absorption and kidney reabsorption of magnesium. You are less likely to have a genetic predisposition to low magnesium from this variant alone.

Why this matters for health: while your genetic risk from TRPM6 is low, magnesium is still essential. Diet, medications, chronic diseases, and lifestyle can lower magnesium regardless of genotype.

Practical steps

  • Continue to include magnesium-rich foods regularly: dark leafy greens, nuts and seeds, legumes, whole grains, and avocado.
  • Be aware of medications and conditions that can reduce magnesium, such as certain diuretics, proton pump inhibitors, gastrointestinal malabsorption, and chronic diarrhea. Talk to your healthcare provider if you use these medications long term.
  • Maintain healthy habits: balanced diet, regular exercise, stress management, and moderate alcohol intake.
  • Measure magnesium only if clinically indicated by symptoms or medical conditions, and review results with your healthcare provider.

Diet and Supplement Recommendations

Food-first strategies help support magnesium consistently and provide other nutrients that aid absorption and overall health. Aim to include a variety of magnesium-rich foods across meals and snacks.

  • Vegetables: spinach, Swiss chard, kale, and other dark leafy greens.
  • Legumes: black beans, kidney beans, lentils, chickpeas.
  • Nuts and seeds: almonds, cashews, pumpkin seeds, sesame seeds.
  • Whole grains: quinoa, brown rice, oats, buckwheat.
  • Fruits and others: avocado, banana, plain dark chocolate (70% cacao or higher).

If supplementation is considered, magnesium glycinate and magnesium citrate are commonly used for good absorption and tolerability. Start with a low to moderate dose, take with food if it upsets the stomach, and avoid very large single doses that can cause diarrhea. Always consult your healthcare provider before starting a supplement, especially if you take medications or have kidney disease.

Lifestyle and Monitoring

  • Stress management: chronic stress can affect magnesium levels. Practice relaxation techniques such as deep breathing, mindfulness, or yoga.
  • Alcohol moderation: excessive alcohol increases urinary magnesium loss; keep consumption within recommended limits.
  • Regular physical activity: helps with insulin sensitivity and overall metabolic health.
  • Medication review: discuss with your clinician whether any prescription or over-the-counter drugs you take may affect magnesium.
  • Testing: if you have symptoms like persistent muscle cramps, unexplained fatigue, palpitations, or risk factors for diabetes, ask your provider whether serum magnesium testing or broader metabolic testing is appropriate.

Limitations and Next Steps

Genetic information provides one piece of the health picture. TRPM6 variation can influence magnesium handling, but diet, medications, medical conditions, age, and kidney function also matter. If your result suggests higher risk for lower magnesium, small targeted changes to diet and lifestyle often help. Consider discussing a personalized plan with your healthcare provider, which may include laboratory testing and safe supplement guidance.

PlexusDx does not provide medical advice. This information is educational and intended to help you understand genetic predispositions. Always consult your healthcare provider before making changes to supplements, medications, or medical care.