Magnesium is a nutrient that the body needs to function and stay healthy. Magnesium is important for many processes in
the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly
inside cells of body tissues and organs. Only 1% of magnesium is found in blood. Magnesium is needed to catalyze most chemical reactions in the body, produce and transport energy, synthesize protein, transmit nerve signals, and relax muscles.
As a necessary co-factor in over 325 enzymes that perform vital metabolic functions, magnesium’s effects may be based on how it facilitates the body’s use of oxygen. Magnesium is to plant chlorophyll as iron is to human hemoglobin. In our body, magnesium-rich chlorophyll drives our mitochondrial pump, creating life-giving energy. Meaning, magnesium provides oxygen to our muscles, making it a most important nutrient, especially for athletes.
Common magnesium deficiency symptoms
Anxiety disorders, Mood disorders, Postpartum depression, Addiction, ADHD, Sleep symptoms, Stress, Irritability, Nausea, Constipation, Headaches, Nighttime leg cramps, Numbness or tingling in the legs or hands, General body weakness, Tremors, and Heart palpitations.
Severe magnesium deficiency can lead to muscle spasms, abnormal heart rhythms (arrhythmias), hypertension, osteoporosis, type 2 diabetes, and cardiac arrest.
What form of Magnesium is best for me?
Magnesium glycinate: Magnesium glycinate is formed from elemental magnesium and the amino acid glycine. Animal studies have shown that glycine on its own can help improve sleep and treat some inflammatory conditions, including heart disease and diabetes. Your body also employs this amino acid in protein construction. magnesium glycinate provides one of the highest levels of absorption and bioavailability and is ideal for those who are trying to correct a deficiency. This particular form of magnesium also gives increased energy while doing physical labor or working out at the gym, and relieves anxiety, depression, stress, and insomnia.
Magnesium chloride: Magnesium chloride is most frequently used transdermally but is also in capsule or tablet form. When it is used transdermally it is used to soothe sore muscles and to increase low magnesium levels rapidly.
Magnesium sulfate (Epsom salt): Epson salts can be used for short-term relief of constipation. But it’s mostly used as a soaking solution to relieve minor sprains, bruises, muscle aches, joint stiffness, or soreness.
Magnesium taurate: Magnesium Taurate is a form of magnesium is a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect. It’s a very good form for people battling cardiovascular issues, tiredness, stress, and for muscle repair. It’s also the best option for people who want to control blood sugar and high blood pressure.
Magnesium Threonate: Magnesium Threonate is a newer, emerging type of magnesium supplement that is combined with threonic acid, and appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane. This acid is a product of the metabolic breakdown of ascorbic acid. The body can easily absorb magnesium threonate. Some animal studies have found that magnesium threonate is more effective at increasing magnesium ions in the brain and improving cognitive function than other forms of magnesium. Magnesium L-threonate is typically sought after to normalize an individual’s magnesium levels and for potential benefits to the brain.
Magnesium Citrate: Magnesium Citrate is among the most bioavailable forms of magnesium, meaning it’s more easily absorbed in your digestive tract than other forms. Due to its natural laxative effect, it’s also sometimes used at higher doses to treat constipation. It can be used as a calming agent to help relieve symptoms associated with depression and anxiety.
Magnesium Lactate: Magnesium lactate is the salt formed when magnesium binds with lactic acid. This acid is produced by your muscle and blood cells and is manufactured as a preservative and flavoring agent. It’s less popular as an over-the-counter dietary supplement. Your digestive tract easily absorbs magnesium lactate, which may also be gentler on your digestive system than other types, especially when taking large doses.
Magnesium Malate: Magnesium malate is bound to malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often added to food to add flavor or acidity. Research has shown that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels. Apparently, this form of magnesium is gentler on your system and may have a less laxative effect than other types. Magnesium malate is occasionally recommended to treat fibromyalgia and chronic fatigue syndrome symptoms.
Magnesium Orotate: Magnesium orotate is bound to orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA. It’s easily absorbed and doesn’t have the strong laxative effects characteristic of other forms. Research states it promotes heart health due to orotic acid’s role in the energy production pathways in your heart and blood vessel tissue. It’s popular among competitive athletes and fitness enthusiasts, and will also aid people with heart disease.
Which forms of magnesium to avoid!
Magnesium oxide: is a non-chelated type of magnesium that has very little bioavailability to the human body.
Magnesium aspartate and Glutamate:These forms of magnesium contain glutamic acid and aspartic acid which are components in the artificial sweetener aspartame, which is neurotoxic.
How much magnesium should I take?
Women should take 350mg daily, while men should get 400mg, If either is physically active more magnesium should be taken, as you lose magnesium in perspiration. Children aged 7 to 10 years should take 100 to 135 mg per day. Children 4 to 6 years old should take 65 mg per day. Children 3 years of age or under should take 20 to 50 mg per day.
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