On this Guide for Magnesium Supplements, you will learn why magnesium is so essential nutrient, how to get it from food, and which supplement to take.
Magnesium is taking part in more than 600 processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure and making protein, bone, and DNA [1].
The name magnesium comes from Magnesia, a district of Thessaly (Greece) where the mineral discovered.
Magnesium is very abundant in food sources, for example, green leafy vegetables, legumes, nuts and seeds; however, many people are low in this vital nutrient.
Magnesium deficiency is common; most people in modern societies are at risk for magnesium deficiency.
As a result of low levels of magnesium in the soil, consuming more processed foods and certain medications, many people suffer from low magnesium levels [2,3].
Magnesium (Mg, atomic number-12) is an element of the periodic table and the lightest structural metal.
We use magnesium in construction, medicine, and also in the body.
It is one of the essential elements of all cellular life. Magnesium is vital to all living cells, as the Mg2+ ion is involved with DNA, RNA and ATP [4].
An adult body contains approximately 25gr of magnesium, with 50% to 60% is in the bones and most of the rest in soft tissues.
Less than 1% of total magnesium is in blood serum, and these levels kept under tight control.[5]
Calcium and Magnesium
In the body, magnesium is the antagonist of calcium.
Magnesium plays a role in regulating muscle contractions. It acts as a natural calcium blocker to help muscles relax, just like in the heart [7].
Helps to active transport of calcium and potassium ions across cell membranes, which is essential for nerve impulses, muscle contraction and normal heart rhythm.[5]
Magnesium is necessary for bone health. It is needed for bone formation and to regulate the movement of calcium in and out of cells.
Supplements Guide- MAGNESIUM
Testing magnesium status
Testing magnesium levels may be difficult because most of the magnesium is inside cells or in the bones. From this reason, when evaluating magnesium status, both laboratory tests and a clinical evaluation might be required.[5]
Causes of magnesium depletion
- Exercise (sweating)
- Caffeine and alcohol intake
- Smoking
- Drinking too many soft drinks
- Certain prescription medication
- Blood sugar imbalances
- High sugar diets
- Daily stress
What is the daily recommended amount of magnesium?
The RDA* for magnesium is 310–420 mg for adults depending on age and gender.
*RDA- Recommended Dietary Allowances
Magnesium food sources:
Since magnesium is part of chlorophyll, the green pigment in plants, green leafy vegetables are good sources of magnesium.
It is found in high amounts in dark green leafy vegetables like spinach and kale, seeds & nuts (especially almonds), spices, legumes.
Should you take a supplement?
Magnesium used in the body for so many functions, and this is one of the reasons that we can get quickly depleted.
Depletion of magnesium can occur when we are stressed, eating irregularly, eating too many sugars in our diet, or overtraining.
Also, some common medications, such as acid blockers used for reflux, for example, can reduce the absorption of magnesium in the body.
If you suffer from the following conditions, you might benefit from taking magnesium supplement:
- Headaches
- PMS
- Muscle Cramps
- High Blood Pressure
- Anxiety
- Constipation
- Fatigue
- Memory Problems
- Hyperactivity
Always consult with your health care provider before taking supplements.
How to choose a magnesium supplement?
Common forms of magnesium supplement:
Magnesium, like other minerals, needs to be attached to a ‘carrier’ molecule when it is in a supplement form.
The type of molecule will affect the amount of magnesium we absorb, and if there are some side effect.
- Magnesium Citrate is a well-absorbed form that delivers a high amount of magnesium. It is an excellent choice for overall magnesium supplementation.
- Mag oxide– has lower levels of bioavailability than other forms and may cause a laxative effect.[6]
- Epsom salts (magnesium sulfate)-it absorbs through the skin, and you can add it to your bath.
- Magnesium Bisglycinate –glycine the smallest amino acid helps the magnesium to absorbs quickly through the small intestine.
- Glycine offers extra benefits to supports the nervous system. Magnesium Bisglycinate is one of the gentlest supplements on the stomach since it might not cause as many side effects (such as an upset stomach or loose stools).
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Supplements Guide- MAGNESIUM
In conclusion
On this short supplements guide for Magnesium, I introduce you the main things you need to know about this supplement and why it is so significant to many people.
Deficiency of magnesium can cause tiredness, weakness, muscle cramps, abnormal heart rhythms, increased irritability of the nervous system, migraines, insulin resistance, and more…
First, you can improve deficiency quickly by taking supplements and doing baths with Epsom salts or magnesium salts.
After that, in the long run, it is better to balance your diet and provide excellent food sources of magnesium that include leafy green vegetables, soybeans, nuts, fruits and eggs.
I hope you find this information useful! If you have any questions, please write them on the comment below or send us an email :).
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References
- https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
- https://www.britannica.com/science/magnesium
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h6
- https://www.ncbi.nlm.nih.gov/pubmed/8878010
- https://www.ncbi.nlm.nih.gov/pubmed/22051430
