The Ultimate Guide to Magnesium: Unpacking Its Different Forms and Benefits

Did you know that magnesium (mg) is necessary for hundreds of bodily chemical reactions? It's extremely important for your heart, bones, and nervous system.

In this blog post, we'll look at the advantages of consuming foods high in magnesium and taking supplements, as well as the mineral's functions, forms, and ways to enhance absorption.

The body uses magnesium for a variety of functions, such as controlling blood pressure, blood sugar, muscle and nerve activity, and the synthesis of DNA, protein, and bone.

Actually, it participates in over 600 bodily reactions, such as:

• Helps convert food into energy.

• Assists in converting amino acids into proteins.

• Aids in the synthesis and repair of RNA and DNA.

• Participate in the contraction and relaxation of muscles.

• Nervous system regulation: Helps regulate neurotransmitters.

The most common uses of magnesium are for constipation, sleep disorders, and heartburn relief.

Forms of Magnesium

• Magnesium chloride is extracted from ocean water and is often sold in liquid/gel form. It is easily absorbed through the skin, delivering magnesium directly to cells.

• Magnesium sulphate, also known as Epsom salts, is used as a soaking solution to relieve constipation, stiff joints, and sore muscles.-

• Magnesium citrate is used to naturally alleviate constipation as it causes the intestines to release water into the stool. While magnesium citrate is the best-absorbed form of magnesium, it is bonded to citric acid, which is a longer molecule than oxygen, so there is less magnesium present per tablet.

• Magnesium oxide is used for headaches, indigestion, and constipation. It is produced by burning magnesium with pure oxygen. Despite having a low rate of absorption, magnesium oxide offers more magnesium per tablet.

• Magnesium glycinate is formed by combining elemental magnesium with the amino acid glycine. It supports muscle relaxation and provides a calming effect.

• Magnesium orotate is made with magnesium and orotic acid. It is used to support tissue repair and enhance athletic performance and endurance.

• Magnesium L-threonate has a good bioavailability. Studies have demonstrated that this type of magnesium can aid in cognitive functions.

Food Sources

Plant-based diets that are high in fibre also tend to be high in magnesium. The foods listed below are excellent providers of magnesium. The type of soil it comes from affects the amount of magnesium it contains. Keep in mind that compared to non-organic foods, organic foods can contain anywhere from 30% to 5 times as much mineral content. Good sources are pumpkin seeds, almonds, cashews, spinach, swiss chard, dark chocolate (75%+ cacao), black beans, lentils, quinoa, sea vegetables, wild halibut, mackerel, and avocado.

The quality of the food we consume greatly affects our longevity, waist circumference, and overall well-being. Organic soil contains elevated mineral levels, and organic foods are packed with vitamins, minerals, and enzymes. Organic foods are good for the environment, pose fewer health risks due to toxicity, and boost local economies.

How Much?

• The Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium (excluding food sources) is 350 mg for men and women.

• Although the exact level of toxicity is unknown, it is estimated to be more than 1,000 mg per day and taken over several days.

• Loose stools are the first indication of too much magnesium. On the other hand, constipation is frequently a sign of magnesium deficiency.

Absorption

• Magnesium from foods or supplements is absorbed in the gut and stored in the bones.

• Transdermal magnesium is absorbed through the skin, bypasses the intestines, travels to the body’s tissues and cells and gets stored in the bones.

• The kidneys and feces eliminate excess magnesium, just like they do with calcium.

What factors impair magnesium absorption?

• Low vitamin D levels

• Reduced stomach acid levels (often decreased as we age).

• Overindulgence in processed foods, coffee, sugar, and alcohol.

• Depletion of soil

• Water source

• Some over-the-counter and prescription drugs, such as proton pump inhibitors, antacids and diuretics. Potassium, calcium, and magnesium are flushed by loop diuretics and thiazide, which also prevent the kidneys from reabsorbing them.

• Crohn's disease and any intestinal or digestive function issues.

• Disorders of the kidneys

• Genetic problems with the absorption of magnesium

• Stress, surgery, and long-term conditions like diabetes.

• Excessive fluoride consumption. The concern is that fluoride binds to magnesium, making the magnesium unavailable to the body.

• Diets high in dairy and phosphoric acid (soft drinks, processed foods and processed meats)

  • Dairy products decrease magnesium levels due to their high calcium content in comparison to their magnesium levels. Balance is crucial because calcium and magnesium function in conjunction. Nevertheless, most individuals in North America tend to eat a lot of calcium-rich foods, causing an imbalance in mineral intake.

  • Even though phosphorus is healthy, consuming too much can hinder the body's ability to absorb other minerals. Too much phosphorous binds with magnesium and other minerals in the blood, preventing the body from using them. Then, when the body detects a deficiency of calcium or magnesium in the blood, it removes these minerals from the bones and sends them to the blood to maintain proper blood pH levels. As a result, the body eliminates magnesium and calcium unnecessarily.

What factors improve magnesium absorption?

• Increasing consumption of whole foods high in magnesium

• Choosing organic produces

• Using magnesium bath salts

• Using a water filter that removes fluoride.

• Soaking grains and beans before cooking (to reduce phytate content).

• Sprouting is also great for increasing mineral absorption.

• Cooking spinach (and other foods high in oxalic acid) rather than eating them raw

• Taking oral magnesium supplements.

• If a person can’t take oral magnesium because of the laxative effect (loose stools), it is better to suggest they use oil/gel magnesium, also called transdermal magnesium as it bypasses the intestines.

The micronutrient content of food is determined by the mineral content of the soil in which it is grown.

Finally, incorporate magnesium-rich foods into your diet and, if necessary, consider using a magnesium supplement to aid in bone strength, stress management, and improved sleep. Minor adjustments can significantly affect your general health and wellness.

Sources:

• Magnesium for Health Professionals

• https://pubmed.ncbi.nlm.nih.gov/20359265/

• https://pubmed.ncbi.nlm.nih.gov/1331782/

• https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0174817