What is Magnesium?
Magnesium is a mineral which is involved in almost every process in your body, starting from muscle relaxation and proper muscle movement to hormone processing. This mineral is well known in the health community for its health benefits. It is also involved in over 300 biochemical processes! It plays a key role in producing energy, which obviously makes it vitally important for all cellular functions and processes.
- Maintain normal muscle function
- Maintain nerve function
- Keep heart rhythm regular
- Support a healthy immune system
- Keep bones strong
- Chronic pain
- Cardiovascular disease
- Muscle cramps
- Restless leg syndrome
- High blood pressure
- Chronic stress.
A Fun Fact about magnesium is that it’s the fourth most abundant element on Earth as a whole and the ninth in the universe as a whole!
We don’t get enough:
Most people do not have the sufficient levels of this mineral for optimal health.
Why you ask?
There are several reasons for this. One is from the gradual depletion of nutrients from our soils, which has left many vegetables with lower levels of magnesium. Another are ailments like IBS, or Crohn’s disease, and medications like Protons pump inhibitors and diuretics.
Magnesium is most commonly found in multivitamins and particular over the counter laxatives in its supplement form.
Magnesium itself is very poorly absorbed. Only 45% of it is being absorbed in the best case scenario and 35% in the worst. You should take magnesium supplements on an empty stomach. In that way they don’t have to compete with anything else to be absorbed into your system.
The best ways to obtain magnesium:
Through the skin, Epsom salt baths, and magnesium lotions, gels or oils.
For oral use, magnesium citrate is the best absorbed form.
Types of Magnesium:
- Magnesium Citrate for Stool loosening
This is a commonly used form with a good bioavailability. It is also rapidly absorbed into the digestive tract. It can be found in many supplements and remains a solid option for delivering magnesium.
- Magnesium Aspartate for Fatigue and Muscle Sensitivity
Magnesium Aspartate fights fatigue and reduced muscle hyper-excitability. Magnesium and aspartic acid together are critical players in cellular energy production.
- Magnesium Glycinate
This is a calming well-known amino acid. The combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intestinal wall.
- Magnesium Malate for Fibromyalgia, Muscle Pain & Tender Points
This is also a well-known combination that has been studied for its use in fibromyalgia. Malate is a substrate in the cellular energy cycle. It can help improve ATP production. There is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients.
- Magnesium Orotate for Heart failure, Angina, Exercise
Orotates can penetrate cellular membranes, in that way enabling the effective delivery of magnesium ion to the innermost layers of the cellular mitochondria nucleus. Orotates increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. This combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.
- Magnesium Taurate for Cardiovascular, Insulin Sensitivity, Calming
It possesses blood pressure reducing effects and can stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect.
- Magnesium-L Threonate for Your Brain
This form of magnesium has recently been studied. It was shown to improve memory and brain function. One preliminary study found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory and 54% for long-term memory! Magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function.