Magnesium 

Magnesium is an important element that makes up our human health. Most people think of potassium when they think of our minerals but magnesium is also very important. Doctors look at iron and calcium as important minerals for the body however do not forget magnesium. It is crucial for our nervous system, brain, muscles and our cardiovascular system. Low levels of magnesium can effect over 300 enzymes systems in the body involving protein synthesis, muscles, hormones, bone function, nerve function, glucose control, energy, DNA and RNA production.  You also see it work with other important nutrients like vitamin D, iron, zinc, potassium and calcium.

Did you know magnesium is needed for the conversion of vitamin D into its active form of Calcalciferol( Vitamin D3) which then goes on to support calcium absorption and metabolism required for bone development? Magnesium is also used for calming and relaxing not only the muscles but the nervous system. When we think of muscles we think of muscles in our legs and arms yet do not forget the heart being a muscle too. Many clients with cardiovascular conditions are put on magnesium with great results.

Deficiency of Magnesium can cause:

• type 2 diabetes
• metabolic syndrome
• elevated C-reactive protein
• hypertension
• atherosclerotic vascular disease
• sudden cardiac death
• osteoporosis
• migraine headache
• asthma
• colon cancer

• insomnia
• depression
• arthritis
• kidney stones
• fibromyalgia
• inflammation
• blood clots
• inflammatory bowel disease
• seizures
• numbness and tingling
• high cholesterol

 

In addition to these long-term health problems, there are short-term symptoms associated with low magnesium levels like:

• muscle spasms from feet and leg cramps
• chest pain
• feeling constantly tired or weak
• anxiety and edginess
• headaches
• loss of appetite
• quick exhaustion during exercise
• Insomnia
• twitching

Types of Magnesium

Magnesium Amino Acid Chelate

A magnesium amino acid chelate is magnesium connected to an amino acid. This could be a glycine, aspartic acid (aspartate) or arginine (arginate), or another amino acid. 

 

Magnesium Glycinate and Bisglycinate

Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable (80%) and absorbable forms of magnesium.“Chelated” forms of a mineral mean that an amino acid has been attached to them making them a very stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduces the laxative effect. It is the safest option for correcting a long-term deficiency.Magnesium Bisglycinate (also known as magnesium chelate, magnesium di-glycinate, magnesium glycinate) is a highly absorbable form of magnesium chelated to two molecules of the amino acid glycine. Research indicates it is immediately taken up by cells and can avoid the stomach.

 

Magnesium Citrate

Derived from the magnesium salt of citric acid, magnesium citrate is highly soluble and has good bioavailability(90%) Magnesium citrate is commonly used to induce bowel movements as it pulls water into the bowel. For most people this is a very gentle way of taking magnesium and has bioavailability yet for some people if prone to bowel conditions it can still cause issues with looseness.  It has also been studied for kidney stone prevention. Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

 

Magnesium Orotate

Magnesium orotate, also called magnesium orotate dihydrate, is the most effective form of magnesium supplement and extremely helpful for addressing deficiencies.Magnesium orotate is a compound that includes both magnesium and orotic acid. Extensive scientific research by Dr. Hans A. Nieper, M.D. shows orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. This is particularly important in heart and nerve cells, which are unable to renew or regenerate when damaged, and hence effective delivery of magnesium is important to the recovery of these tissues. Magnesium orotate has many properties that support your health while providing one of the most readily absorbable forms of magnesium.

There are still questions about availability and safety in high doses of this type of magnesium. 

 

Magnesium Chloride

Magnesium chloride has a higher bioavailability than magnesium oxide and magnesium citrate, and a bioavailability equivalent to magnesium lactate(99%) The magnesium concentration in magnesium chloride supplements is low, around 12%, to balance its higher bioavailability. I think this is best used externally and applied to the skin in the form of oil. Internally it can have a strong laxative effect. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.

Magnesium Taurate 

Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium Malate

Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid (a natural fruit acid present in most cells in the body)  is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble. Malate is involved in your body’s Krebs Cycle, which is where energy is created for your cells. For those having issues with energy production, a magnesium malate supplement may be effective for helping with chronic fatigue syndrome and/or fibromyalgia. This form may be too stimulating for some and may disrupt sleep, especially when taken at night.
 

Magnesium Threonate

Magnesium Threonate is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium in comparison to others was created to cross the blood-brain barrier. Research using magnesium threonate have shown that an increase in brain magnesium enhances how much time it takes for neurons to fire information, and this may improve learning and memory functions. So, you can see why this form of magnesium chelate may be beneficial for age-related cognitive decline.

The suggested dose is 2,000 mg of magnesium threonate which delivers only 144 mg of magnesium, which is a small amount, but the animal study showed when loading this type of magnesium on the brain, the best way is with low dosing. This would not be the form to take if trying to replenish magnesium levels in the body.

Magnesium glutamate and aspartate 

AVOID these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.

 

Magnesium Oxide

Magnesium oxide is therapeutically used as a laxative and to provide relief for acid reflux. Because this form of magnesium has poor bioavailability (only 4%), magnesium oxide supplements may contain up to 60% more magnesium than other supplements so that enough can enter the bloodstream and provide the intended effect. Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to other magnesium. 

Translated, this means a 100 mg tablet would have 4 mg of magnesium. The low absorption rate coupled with the high laxative effect of this magnesium makes this a poor choice. I AVOID using this or suggesting this to clients.

If you would like to have your magnesium type and dosage checked to ensure it is right for you you can make a booking or call on 98444881

Foods high in magnesium, based on 1 cup:

• Rice bran – 922 mg
• Pumpkin seeds – 764 mg
• Sesame seeds – 518 mg
• Brazil nuts – 500 mg
• Almonds – 430 mg
• Cocoa – 429 mg
• Lima beans (uncooked)- 399 mg
• Buckwheat (uncooked) – 393 mg
• Cashew nuts – 356 mg
• Spirulina – 218 mg
• Hemp seed (hulled) – 210 mg
• Walnuts – 185 mg