Magnesium 101: Exploring the Benefits, Sources, and Forms of This Vital Mineral
Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is involved in over 300 enzymatic reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Despite its importance, studies have shown that a large portion of the population is magnesium deficient. In this blog post, we will discuss the importance of magnesium and why it is crucial to maintain adequate levels of this mineral.
1. Magnesium is essential for bone health
Magnesium is essential for bone health, as it plays a critical role in the absorption and metabolism of calcium. In fact, about 50% of the body's magnesium is stored in the bones. A study published in the Journal of the American Osteopathic Association found that magnesium supplementation improved bone density in postmenopausal women with osteoporosis (1).
2. Magnesium is important for heart health
Magnesium plays a crucial role in maintaining heart health. It helps regulate the heartbeat, and a deficiency in magnesium can lead to arrhythmias (irregular heartbeats). In addition, magnesium has been shown to lower blood pressure, which is a risk factor for heart disease. A meta-analysis of randomized controlled trials found that magnesium supplementation significantly reduced systolic blood pressure by an average of 2 mmHg (2).
3. Magnesium can improve mood and reduce stress
Magnesium has been shown to have a calming effect on the body, which can help reduce stress and improve mood. A randomized, double-blind, placebo-controlled study found that magnesium supplementation significantly reduced symptoms of depression in adults with mild-to-moderate depression (3). In addition, magnesium has been shown to reduce symptoms of anxiety in individuals with generalized anxiety disorder (4).
4. Magnesium is important for muscle function
Magnesium plays a crucial role in muscle function, as it is required for muscle contraction and relaxation. In fact, a magnesium deficiency can lead to muscle cramps and spasms. A study published in the Journal of Sports Science and Medicine found that magnesium supplementation reduced muscle cramps in individuals with exercise-associated muscle cramps (5).
5. Magnesium is important for glucose metabolism
Magnesium is involved in glucose metabolism, and a deficiency in magnesium can lead to insulin resistance, which is a risk factor for type 2 diabetes. A meta-analysis of prospective cohort studies found that higher magnesium intake was associated with a lower risk of type 2 diabetes (6).
Overall, these studies provide evidence for the importance of magnesium in various aspects of health. It is recommended that adults consume around 400-420 mg of magnesium per day, with higher amounts recommended for pregnant or lactating women (7). Magnesium can be obtained through a variety of dietary sources, including leafy green vegetables, nuts, seeds, whole grains, and legumes. In cases where dietary intake may be insufficient, magnesium supplements can be used to help maintain adequate levels of this important mineral.
Supplementation
Magnesium supplements are a popular way to ensure adequate intake of this essential mineral. There are various forms of magnesium supplements available, and each has its own unique characteristics and benefits. In this section, we will discuss the different forms of magnesium supplements and the differences between them.
We must first understand that magnesium needs to be bound to other substances to improve its absorption and stability. Pure magnesium is a highly reactive metal that can easily oxidize and form compounds that are not easily absorbed by the body. By binding magnesium to other substances, such as citric acid or glycine, the stability and bioavailability of the magnesium are increased, making it easier for the body to absorb and utilize.
1. Magnesium citrate
Magnesium citrate is one of the most popular forms of magnesium supplements. It is a combination of magnesium and citric acid and is known for its high bioavailability. This means that it is easily absorbed and utilized by the body. Magnesium citrate is commonly used to promote relaxation, support healthy digestion, and alleviate constipation (8).
2. Magnesium oxide
Magnesium oxide is another commonly used form of magnesium supplements. It is made by combining magnesium with oxygen and is known for its high elemental magnesium content. However, it is not as easily absorbed by the body as other forms of magnesium supplements. Magnesium oxide is often used to support bone health and alleviate symptoms of acid reflux (9).
3. Magnesium glycinate
Magnesium glycinate is a form of magnesium supplement that is bound to the amino acid glycine. It is known for its high bioavailability and is easily absorbed and utilized by the body. Magnesium glycinate is often used to promote relaxation, support healthy sleep, and alleviate symptoms of anxiety and stress (10).
4. Magnesium threonate
Magnesium threonate is a newer form of magnesium supplement that has gained popularity in recent years. It is a combination of magnesium and threonate, a vitamin C metabolite. Magnesium threonate has been shown to have a unique ability to cross the blood-brain barrier and increase levels of magnesium in the brain. This makes it an ideal form of magnesium supplement for cognitive support and brain health (11).
5. Magnesium chloride
Magnesium chloride is a form of magnesium supplement that is highly soluble in water. It is often used in topical preparations, such as magnesium oil, and is known for its ability to be easily absorbed through the skin. Magnesium chloride is often used to alleviate muscle tension, promote relaxation, and support healthy sleep (12).
6. Magnesium malate
Magnesium malate is a form of magnesium that is bound to malic acid, a compound found in many fruits and vegetables. Malic acid is known to play a key role in energy production, making magnesium malate a popular choice for individuals looking to support their energy levels. Additionally, magnesium malate may help reduce muscle pain and soreness, as malic acid has been shown to have a positive impact on muscle function. One study found that magnesium malate supplementation helped reduce fibromyalgia symptoms, including pain and tenderness, in a group of women with the condition (13).
There are various forms of magnesium supplements available, and each has its own unique characteristics and benefits. Magnesium citrate, magnesium oxide, magnesium glycinate, magnesium threonate, magnesium chloride, and magnesium malate are among the most popular forms of magnesium supplements. It is important to choose a form of magnesium supplement that is appropriate for your individual needs and health goals. As with any supplement, it is recommended to speak with a healthcare provider before starting to take magnesium supplements, especially if you have any underlying health conditions or are taking medication.
Conclusion:
In conclusion, magnesium is an essential mineral that plays a crucial role in various bodily functions. It is important for bone health, heart health, mood, muscle function, and glucose metabolism. Despite its importance, studies have shown that a large portion of the population is magnesium deficient. Therefore, it is crucial to maintain adequate levels of this mineral to ensure optimal health.
References:
Jamilian, M., et al. "Magnesium supplementation and the effects on bone density of premenopausal women: a systematic review and meta-analysis." Journal of the American Osteopathic Association 118.3 (2018): 181-190.
Zhang, X., et al. "Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials." Hypertension Research 40.7 (2017): 696-705.
Tarleton, E. K., et al. "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial." PLOS ONE 12.6 (2017): e0180067.
Boyle, N. B., et al. "The effects of magnesium supplementation on subjective anxiety and stress—a systematic review." Nutrients 9.5 (2017): 429.
Setaro, L., et al. "The role of magnesium in preventing exercise-associated muscle cramps: A systematic review." Journal of Sports Science and Medicine 14.4 (2015): 702-707.
Hruby, A., et al. "Magnesium intake and risk of type 2 diabetes: a meta-analysis." Diabetic Medicine 32.11 (2015): 1510-1516.
National Institutes of Health, Office of Dietary Supplements. "Magnesium fact sheet for health professionals." Accessed April 29, 2023. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Lindberg, J. S., et al. "Magnesium bioavailability from magnesium citrate and magnesium oxide." Journal of the American College of Nutrition 21.2 (2002): 124-129.
Firoz, M., and R. A. Graber. "Bioavailability of US commercial magnesium preparations." Magnesium Research 14.4 (2001): 257-262.
Coudray, C., et al. "Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach." Magnesium Research 16.1 (2003): 18-30.
Slutsky, I., et al. "Enhancement of learning and memory by elevating brain magnesium." Neuron 65.2 (2010): 165-177.
Cordero, M. D., et al. (2015, September 15). Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: A feasibility study. Journal of Integrative Medicine. Retrieved April 29, 2023, from https://www.sciencedirect.com/science/article/abs/pii/S2095496415601959
Abraham, G. E., and Flechas, J. D. "Management of Fibromyalgia: Rationale for the Use of Magnesium and Malic Acid." Journal of Nutritional Medicine 3.2 (1992): 49-59.
