"Unlocking the Power of Magnesium: Exploring Its Amazing Health Benefits"

What is Magnesium?

Magnesium is a chemical element (Mg on the periodic table). It is a shiny gray metal, with a low density, low melting point, and high chemical reactivity. Like the other alkaline earth metals, it occurs naturally only in combination with other elements.

However, magnesium plays a crucial role in muscle function, the nervous system, and energy production. It also helps maintain blood sugar and blood pressure.

Benefits of Magnesium

Magnesium is required for energy and cellular production, and it is a cofactor of over 300 biochemical enzyme reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes. This process is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Magnesium is so integral to optimal cellular function that a deficiency of magnesium can result in numerous medical conditions including asthma, migraines, hypertension, diabetes, osteoporosis, insomnia, pre-eclampsia, premature ejaculation, premenstrual syndrome, heart disease, muscle cramps, attention-deficit hyperactivity disorder (ADHD), anxiety and psychiatric disorders, chronic pain, hearing loss, metabolic syndrome, and strokes.

What are the Different Types of Magnesium?

Buying a magnesium supplement at your local store is convenient; however, not all magnesium is created equal. Some have a higher bioavailability (more easily absorbed). The different types of magnesium and their benefits are listed as follows:

Types of Magnesium	Description
Magnesium Citrate	Magnesium Citrate(MgC)is a form of Mg that is bound with citric acid(found in acidic foods). Studies have shown a higher bioavailability level in MgC compared to most forms of Magnesium. Due to its higher laxative effect, higher dosages of MgC have been shown to relieve constipation.
Magnesium Malate	Magnesium Malate (MgM), includes malic acid found in acidic foods such as fruit and wine. MgM is another well-absorbed type of Mg that will replenish low Mg levels. MgM has also been shown to have a lower laxative effect on the body compared to other forms of Mg.
Magnesium Chloride	Magnesium Chloride (MgCl), is a form of Mg that binds with chlorine, and because chlorine is an unstable element, it binds well with other elements such as Sodium and Magnesium. MgCl is well absorbed by the body and is used in topical form to treat sore muscles, but when applied topically, it will not be as well absorbed from the body as it would be in a capsule form.
Magnesium Oxide	Magnesium Oxide (MgO), is a form of salt that combines with Mg and Oxygen. This form of Mg is poorly absorbed from the body(poor bioavailability). Research has shown that minerals that bind with oxygen(Oxide) could result in oxidation in the bloodstream which correlates to oxidative stress. Oxidative stress in return damages the mitochondria resulting in poor cellular function. Poor cellular function is associated with low energy, fatigue, and numerous other health problems.
Magnesium Glycinate	Magnesium Glycinate is formed when combined with Glycine, an amino acid found in most meats, dairies, and legumes. Easily absorbable as well as its calming effects, magnesium glycinate can greatly improve overall sleep quality, inflammation, and mental health issues such as depression and stress.
Magnesium L-threonate	Magnesium L-Threonate (MgT), is derived from the metabolic breakdown of vitamin C resulting in a salt form of Mg and threonic acid. MgT has been shown in research to be easily digestible and supports Mg concentrations in brain cells. This concentration may be linked to potential brain benefits such as lowering the risk of Alzheimer's, memory loss, and depression.
Magnesium Taurate	Magnesium Taurate is a type of Mg combined with Taurine, an amino acid. Taurine has positive biological effects on the body towards cardiovascular regulation, antioxidant properties, and vascular reactivity. Magnesium Taurate may support healthy blood pressure levels.
Magnesium Sulfate	Magnesium Sulfate (MgSO), is formed by combining Mg + Oxygen + Sulfer. MgSO is most commonly known as Epsom Salt which is used in bath water to treat sore and aching muscles.

Which Type of Magnesium Should I Take?

When looking for the BEST type of magnesium to supplement with, look for the ones with higher bioavailability. Not only will this get you your money's worth, but your body will be able to absorb and utilize the magnesium from it giving you the most benefit. Based on the most recent research and studies, magnesium glycinate has been shown to have the most promising and profound effects on the human body. With its highly bioavailable levels, its positive effects on mental and biological health, and its very low gastrointestinal effects, magnesium glycinate is the recommended type of magnesium to look for when you purchase your next magnesium supplement!

Foods High in Magnesium

First and foremost, eat whole foods. Always try to get your vitamins and minerals sourced from whole foods before looking into buying a supplement, hence why it is called a "supplement". When it comes to foods that are high in magnesium, there are numerous sources of foods that contain magnesium such as dark leafy greens, legumes, meat, whole grains, and dark chocolate. Keep in mind, however, that processed foods such as cereals and grains, their additives and preservatives may hinder your body's ability to absorb the vitamins and minerals present in the food you're consuming.

If you're looking to increase your daily value of magnesium, listed below are foods that are high in magnesium:

Foods with serving size	Milligrams per serving	Daily Value percentage
Pumpkin Seeds, 1 oz	156mg	37%
Almonds, 1 oz	80mg	19%
Spinach, 1/2 Cup	78mg	18%
Dark Chocolate, 1 oz	65mg	15%
Potato with Skin, 3.5 oz	43mg	10%
Yogurt, 8 oz	42mg	10%
Banana, 1 Medium	32mg	8%
Milk, 1 Cup	27mg	6%
Red Meat, 3 oz	20mg	5%

Proper Dosages of Magnesium

The recommended daily amount of magnesium for most adults is 320mg for females and 420mg for males. If your daily activity level is higher than most (Athlete or physically demanding outdoor activities) you may want to consider increasing dosages between 500 - 700mg because sweating depletes our body of salts such as sodium, potassium, and magnesium. It's important to replenish your electrolytes after a high-intensity training session or after a long outdoor activity on a hot summer day.

References

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Kirkland, Anna E, et al. “The Role of Magnesium in Neurological Disorders.” Nutrients, U.S. National Library of Medicine, 6 June 2018,

Kizildag S;Yuce Z;Guvendi G;Kandis S;Koc B;Karakilic A;Camsari UM;Ates M;, Nazan. “Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?” Biological Trace Element Research, U.S. National Library of Medicine, 2018,

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