Magnesium is a mineral that is involved in literally every process in the body, from muscle movement to hormone processing. It is the favorite mineral of health-conscious people due to its many health benefits. Magnesium plays a major role in more than 300 biochemical processes in the body and is critical to energy production, which makes it extremely important for all cellular functions.
Benefits of Magnesium
- Keeps bones strong
- Supports a healthy immune system
- Keeps the heart rhythm regular
- Maintains nerve function
- Maintains normal muscle function
It is also known to fight the following health issues:
- Chronic pain
- Chronic stress
- Muscle cramps
- Cardiovascular disease
- Restless leg syndrome
Many people are deficient in magnesium and fail to get sufficient levels of it. There are many reasons for this, such as Crohn`s disease, IBS, diuretics, and medications like Protons pump inhibitors. Another reason is the gradual depletion of nutrients from the soil which leaves many veggies with low levels of this mineral.
When it comes to dietary supplements, magnesium is most commonly found in over-the-counter laxatives and multivitamins.
However, a major problem regarding magnesium is its low bioavailability. Namely, only 35-45 percent of it is being absorbed by the body. For that reason, it is recommended to take magnesium supplements each morning on an empty stomach as this ensures that they don’t have to keep up with anything else to be absorbed in the body.
The best way to absorb magnesium is through topical use, which involves the use of magnesium lotions, gels, or oils and Epsom salt baths. When it comes to oral use, magnesium citrate is the form with the highest bioavailability.
Types of Magnesium
1. Magnesium Citrate
Use: Stool loosening
Magnesium citrate has pretty high bioavailability and it is quickly absorbed into the digestive tract. It is a good option for getting magnesium and it can be found in many supplements.
2. Magnesium Aspartate
Use: Fatigue and Muscle Sensitivity
This type is used to fight fatigue and reduced muscle hyperexcitability. Both magnesium and aspartic acid have a vital role in the production of cellular energy.
3. Magnesium Glycinate
This amino acid is known for its laxative effect as glycine is easily transported through the intestinal wall. It is also known for its solid bioavailability.
4. Magnesium Malate
Use: Fibromyalgia, muscle pain, and tender points
Malate is a chemical upon which an enzyme works, which means that it is substrate in the cellular energy cycle. It is shown to improve the production of ATP, reduce muscle pain, and treat tender points in patients suffering from fibromyalgia.
5. Magnesium Orotate
Use: Heart failure, angina, and exercise
Orotates penetrate deeply into the cellular membranes, enabling the effective delivery of magnesium ion to the layers of cellular mitochondria-nucleus. They also enhance the formation of RNA and DNA, which in turn stimulates repair of heart cells and their improvement. This combination has been shown to improve heart failure, treat angina, and improve exercise performance.
6. Magnesium Taurate
Use: Cardiovascular, insulin sensitivity, and calming
Magnesium taurate has the ability to reduce blood pressure, improve the contraction of the heart muscle, stabilize nerve cells, and provide an anti-thrombotic effect.
7. Magnesium-L Threonate
This form of magnesium has been recently studied and it has been found that it improves brain function and memory. According to a preliminary study, it improved both short-term and long-term memory, enhancing scores by 15 percent for short-term memory and 54 percent for long-term memory. It is also worth mentioning that it has high bioavailability.