Maga-what? Magnesium, don’t worry bear with me and you’ll learn everything you need to know about this important nutrient.
What is Magnesium:
Magnesium is a mineral involved in almost every process in your body from muscle relaxation and proper muscle movement to hormone processing. Magnesium is well known in the health community for its health benefits. It is involved in over 300 biochemical processes and 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
And is adept at fighting:
Restless leg syndrome.
High blood pressure.
Fun Fact: Magnesium is the fourth most abundant element in the earth as a whole and the ninth in the universe as a whole.
We Don’t get enough:
The problem with this mineral is that most people do not have sufficient levels for optimal health.
Why you ask?
There are a few reasons. One is from the gradual depletion of nutrients from our soils, which has left many vegetables with lower levels of magnesium. Another contributing factor is ailments like IBS, or Crohn’s disease, and medications like Protons pump inhibitors and diuretics.
Magnesium, in supplement form, is most commonly found in multivitamins and particular over the counter laxatives.
Absorption is a completely separate concern. Magnesium itself is very poorly absorbed. Only 45% of it being absorbed in the best case scenario and 35% in the worst. The rule of thumb for magnesium supplements is to take them on an empty stomach. That way they doesn’t have to compete with anything else to be absorbed into your system.
Best ways to get Magnesium:
Through the skin, so Epsom salt baths, and magnesium lotions, gels or oils.
Orally, magnesium citrate is the best absorbed form.
Types of Magnesium:
Magnesium Citrate for Stool loosening
A commonly used form that has good bioavailability. It is also rapidly absorbed into the digestive tract. 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-excitabilityMagnesium and aspartic acid are critical players in cellular energy production.
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
Well known combination has been studied for its use in fibromyalagia. Some 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 cell memebranes, enabling the effective delivery of magnesim ion to the innermost layers of the cellurlar mitcochrondroa nucleus. Orotates themselve increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.
Magnesium Taurate for Cardiovascular, Insulin Sensitivity, Calming
Has 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 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. It appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function.