What Is The Use Of Magnesium In The Body – Magnesium supplementation can be confusing and overwhelming. Here’s a comprehensive guide to the different types of magnesium and how to decide which one is right for you.

If you’ve been hearing a lot about magnesium lately, it’s for a good reason. Studies show that up to two-thirds of Americans are deficient in magnesium. As a result, most people can benefit from supplementing with the right type of magnesium.

What Is The Use Of Magnesium In The Body

Magnesium is the fourth mineral in your body and a catalyst for over 600 chemical reactions. It plays a role in detoxification, digestion, energy production, stress management, and even heart rhythm!

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If you’re deficient in magnesium, you can experience a host of negative symptoms, including leg cramps, insomnia, fatigue, anxiety, diabetes, migraines, and heart problems. Magnesium deficiency also plays a role in hormonal imbalances and PMS symptoms. Low serum magnesium concentrations are even associated with higher mortality rates.

Magnesium supplementation is essential because your body cannot make or store it. However, everything is confusing here. Many people start looking for a quality magnesium supplement only to find that there are many different types. If you want to learn about the benefits of each type and which one is right for you, you’re in the right place!

Magnesium is mainly found in leafy greens, nuts, avocados and chocolate. But soil degradation has dramatically reduced the nutrient density of food. Even if you eat a lot of spinach and pumpkin seeds, you may still be low in magnesium. This is what happened to me. In routine blood work, my magnesium has always been low despite eating leafy greens daily.

Another thing that affects magnesium levels is your body’s demand for it. Stress, caffeine and pregnancy deplete magnesium stores. As you can imagine, this means that women are more prone to magnesium deficiency.

Types Of Magnesium: Differences, Benefits, And Uses

As a final hit, studies show that only 30% to 40% of the dietary magnesium you consume is absorbed by your body. So, even if you’re watching your magnesium intake, you’re only absorbing it

When it comes to magnesium supplements, quality is key. It is important to choose a magnesium supplement that provides your body with enough easily absorbed magnesium.

Magnesium is a chemically active element, which means it reacts strongly and quickly with other elements. Because of its reactivity, it must bond with another element to form a compound.

The bioavailability (absorption) of a particular form of magnesium depends on what it is associated with. That’s why the type of magnesium you take matters!

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Magnesium salts are more difficult for the body to absorb. These include magnesium oxide, magnesium sulfate, and magnesium chloride. When magnesium binds together

A substance such as magnesium glycinate transports magnesium into cells, resulting in increased absorption and absorption of magnesium.

The best way to make sure you’re supplementing with bioavailable magnesium is to take a chelated magnesium supplement. When elemental magnesium is chelated, it binds to the carrier through two or more attachment points. This makes it more stable and better absorbed by the body.

Forms of magnesium that irritate the gut are generally less bioavailable because the magnesium you ingest attracts water to it and goes down the toilet. If you need to take magnesium for constipation, I recommend taking a small amount and then taking another form of magnesium that is better absorbed so you actually get the magnesium into the cells.

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I personally take magnesium lysinate glycinate because it binds to both lysine and glycine. It has a 90% absorption rate and helps improve sleep, mood, and calmness. I recommend this to many people because it provides benefits that many people need. You can also take 100 mg of one type and 100 – 200 mg of the other to see how your body responds.

The National Institutes of Health sets the RDA for adults over age 31 at 420 mg for men and 310 mg for women (or 350 mg for pregnant women). Recommended doses are 200-400 mg.

In general, you don’t want to rely on a multivitamin for magnesium. The bioavailability of the species is low and may occur in too small a dose.

Always choose a magnesium supplement that does not contain additives such as dyes, sugar, unnecessary preservatives, artificial colors or allergens. Look for a company that can prove how they produce and process their ingredients, and make sure you’re buying supplements from a trusted seller.

Magnesium Deficiency: Symptoms, Causes, And Treatment

Also, remember that the dose listed on the label is different from the actual absorbed dose. For example, if you take magnesium oxide, research shows it only has a 4% absorption rate. This means that if you take 500 mg of magnesium oxide, you will only absorb less than 50 mg of it.

Conversely, you can get magnesium lysinate glycinate with 90% absorption. This means much less and is needed because more gets into the cells.

There are eight common forms of magnesium. Each has its own advantages, absorption rates and disadvantages. Because of this, you may notice different effects depending on the application you choose.

Want the most absorbent shape? Try Magnesium Lysinate Glycinate, which is 90% absorbable and helps with sleep, mood and calmness.

A Magnifying Glass On Magnesium

Magnesium citrate is one of the most studied forms of magnesium. It is usually recommended to support digestion as it attracts water to it and relieves constipation. It binds to the citric acid produced. Be careful, it has a laxative effect. Start with a lower dose and then adjust as needed. If it’s too much for you, reduce it again.

) binds to amino acid glycine. Another new form of magnesium lysinate, called glycinate, binds to both glycine and lysine. It has a maximum absorption of 90%. Both forms are chelated and improve sleep, stress, mood and provide a sense of calm. Daily consumption of magnesium glycinate provides “rapid recovery” from mood disorders such as depression. It does not irritate the intestines.

Magnesium L-threonate is bioavailable and one of the only forms that can cross the blood-brain barrier. Preliminary studies show that regular supplementation with magnesium L-threonate improves overall cognitive function, memory and prevents dementia.

Magnesium malate is formed by combining magnesium with malic acid. Studies show that magnesium malate supplements can improve muscle tenderness and pain associated with fibromyalgia. Preliminary studies show that magnesium malate is more bioavailable than other magnesium compounds.

Help Your Entire Health With Magnesium

Magnesium taurine is associated with the amino acid taurine, known for its ability to lower blood pressure and protect heart muscle cells. Since magnesium is also known for its cardioprotective properties, preliminary research suggests that magnesium taurate may have significant potential as a vascular-protective dietary supplement. It can also be used to treat acute heart attacks and preeclampsia.

Unfortunately, there is little or no research on the bioavailability of magnesium taurate or its effectiveness in improving heart health. Because of this, I recommend choosing a magnesium supplement with magnesium taurate or other bioavailable forms of magnesium.

Magnesium can be absorbed transdermally (through the skin), so topical application is an excellent option for muscle relaxation. Try magnesium chloride bath flakes for stress relief, muscle recovery, and joint pain. You can also try magnesium oil products.

Note: Transdermal use is not a proven way to increase magnesium levels in the body, so if you want to increase magnesium, you should take it orally.

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Have you ever taken an Epsom salt bath? It is actually magnesium sulfate. It is great for joint pain, relaxation and muscle pain. It is an excellent source of magnesium for athletes.

Compared to other forms, the bioavailability of magnesium oxide is much lower. Studies have shown that its absorption capacity is less than 4%. Overall, this is a terrible option if you’re looking to increase magnesium levels in your body. So why is it useful? Treatment of constipation. Magnesium oxide is the active ingredient in milk of magnesia, which has a laxative effect.

Although eight may seem like a lot, there are other types of magnesium on the market, including magnesium orotate and magnesium aspartate. If you don’t see it listed above, it’s because there is little or no scientific research on bioavailability or safety. Follow the list above, experiment and you will find the one that works for you.

If a certain type doesn’t seem right for you, try another one. Prioritize forms that are more bioavailable, and consider checking your magnesium levels after regular supplements to see if your magnesium levels are adequate.

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I’m Noel, a nutrition therapist, personal trainer, author, and podcaster. I love helping people improve their physical and mental health through easy-to-understand health and nutrition articles and simple, delicious recipes made with nourishing ingredients. Take a seat, welcome to this table! Feeling tired or stressed? Your busy schedule could be more to blame, and the answer could be as simple as getting enough magnesium. Magnesium is a cofactor in more than 300 enzymatic reactions,

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