Magnesium

BY STEVEN 
@stevent.chiro
July 2022 

What do you know about Magnesium?
Magnesium and How to choose the best form to take.

Magnesium is an essential nutrient our body needs and is important to everyone. How much do you need you may ask? This varies from individual to individual due to the differences with absorption rate, your age and amount of stress an individual is under.

Deficiency in Magnesium are linked to symptoms such as restless leg syndrome, cramping, muscle tightness, reduced blood pressure and increasing heart functions. Magnesium is also involved with hundreds of reactions occurring within the body some of these may include; gene maintenance, transmission of nerve impulses, food metabolism, synthesis of fatty acids and proteins and protein formation.

Surprisingly, there are studies that have shown that approximately 50 percent of people in the western society are intaking a lot less than the recommended daily amount of magnesium required in their diets. To make matters worse, there has also been a steady decline in the levels of magnesium found from natural sources from our soil due to industrialisation. Additionally, the use of chemicals such as chlorine and fluoride in our water supply makes magnesium less bioavailable.

In today’s world there is an elevated level of stress and use of cortisol which means there is an increasing need for magnesium. There are may ranges of symptoms that are linked to magnesium deficiency which is discussed below.

 

What is the recommended daily amount of Magnesium?

The recommended daily intake are listed below:

For men:

  • aged 19-30 years of age – 400 mg/day
  • aged >31 years of age – it is increased to 420 mg/day.

For women:

  • aged 19-30 years of age – 310 mg/day
  • aged >31 years of age – it is increased to 320 mg/day.
Here are 10 benefits of magnesium:

1. Blood sugar balance

By assisting in the management of insulin levels in the body, magnesium helps prevents spikes and crashing of insulin levels the body.

2. Depression

Magnesium is know to be essential for proper brain function and mood regulation, which mean if the magnesium levels are low in an individual, the individual may be more prone to depression.

3. Anxiety

It’s been suggested in some research that low-level magnesium diets may alter the types of gut bacteria and this could impact anxiety-based behaviour

4. Improves heart health

Low level of magnesium in your diet and body has been linked to an increased risk of heart disease. Magnesium has an important role in keeping calcium out of tissues like blood vessels and transporting calcium to your bones.

5. Migraines

High doses of magnesium supplementation is required to provide such relief for migraines and headaches. However, it is best to consult with your health professional before intaking a high dose.

6. PMS

There has been suggestions that an adequate intake of the combination of magnesium and vitamin B6 is able to assist in alleviating PMS symptoms. These symptoms may include breast tenderness, insomnia, leg swelling and weight gain.

7. Brain Power

A research conducted by Dr Liu concluded that higher levels of magnesium in the body leads to a better working memory, a sustained long-term memory and a greater ability to learn. Dr Liu also noted in his paper that ‘magnesium is essential for the proper functioning of many tissues in the body, including the brain and, in the earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.’

8. Supports bone health

A higher bone mineral density has shown to be linked with people with increased amounts of magnesium in their diets.

9. Helps with insomnia

Magnesium can help calm you nerves by regulating the neurotransmitters that tend to keep you awake and this process also helps prepare your body for sleep by relaxing your muscle

10. Improves digestion and constipation symptoms

 It is believe that without magnesium, you are unable to digest your food as well as it needs to, as it is required in most of your digestive processes. This can lead to constipation, which is a common symptoms of magnesium deficiency.

What are the signs and symptoms of magnesium deficiency?

The signs of magnesium deficiency can be mild at first. Detecting these signs will help prevent more serious concerns occurring in the future. Magnesium deficiency can impact individuals in many ways, here are a list of signs and symptoms of magnesium deficiency:

Image Credit – Photo by Anh Nguyen on Unsplash
  • Poor sleep
  • Anxiety
  • Depression
  • Muscle cramps
  • High blood pressure
  • Imbalanced Hormones
  • Low energy levels
  • Low levels of vitamin D & K

Magnesium rich food sources

Magnesium is always best sourced from natural resources. However, as levels of magnesium in foods are declining due to aforementioned issues, it is important to increase magnesium rich food into your diet. Below are some magnesium rich food you could add to your diet. 

  • Spinach – 78 mg / cup (raw) or 760 mg / cup (cooked)
  • Almonds – 76mg / 1 ounce (~23 nuts)
  • Bananas – 37 mg / 1 banana (large)
  • Coffee – 1000 mg / cup
  • Seeds – 500-700 mg / 100g (good variety of seeds should include; pumpkin, sunflower, sesame, chia, hemp and flax seed)
  • Dark chocolate – 64 mg / 1 ounce (28g)

There are so many forms of magnesium, what’s the right one for me?

There are many different forms of magnesium, 9 to be exact. To know what’s best for you, it’s important to get familiar with each form and understanding which form to use for your presenting symptoms.

We have listed the 9 different forms of magnesium’s below and their use:

1. Magnesium citrate

A great choice for those that are looking to maintain or increase general magnesium levels in the body. An additional benefit of this form is to help prevent kidney stones. The absorption rate is much greater than magnesium oxide and it only has a slight laxative effect. This form of magnesium has a bioavailability of 90% and can be found in most supermarkets or chemist.

2. Magnesium Chloride

The most common form found on the market, it comes as a topical form, such as magnesium oil or lotion. In its topical form, it is suggested to help to reduce muscle spasms and/or cramps and it has also been link with improving acne, dermatitis and eczema. In its non-topical, raw form it can be useful with support

This is one of the most common forms on the market which comes as a topical form, such as magnesium oil or lotion. In its topical form, it can help reduced muscle spasms or cramps and it has been suggested to help with acne, dermatitis and eczema. In its raw form it Is useful in helping with sleeping disorders, digestion, improve bone health and increase a sense of calm. However, if too much is taken orally a typical side effect is diarrhea.

3. Magnesium glycinate

This form of magnesium is best for addressing conditions such as restless legs, insomnia, anxiety or pain. This magnesium is paired with the amino acid glycine, which provides a calming effect on the nervous system and hence why it is a superior choice with condition involving over stimulation. This magnesium is highly bioavailable.

4. Magnesium Lactate

Magnesium Lactate is a great form of magnesium in supporting the function of the heart, nervous system and digestive system. Careful when taken in excess as the side effects may include diarrhoea, bloating or gas and upset stomach.

5. Magnesium L-threonate

This is one of the more superior forms of magnesium as it is able to cross the blood-brain barrier and carry magnesium into the central nervous system. It is believe to improve cognitive function and organisation skills. It is also has a high bioavailability and a great choice compared to others.

6. Magnesium Malate

This form of magnesium has a compound called Malci acid which is an organic compound that is crucial for creating energy to drive the kerb’s cycle (an energy producing system in the body). Magnesium Malate is amazing for muscle soreness and/or aches or in some cases fibromyalgia syndrome.

7. Magnesium Oxide

Due to it’s cheap pricing this is commonly found on the market, however it is a lower quality form of magnesium. It is poorly absorbed into the body, which creates a laxative effect at lower doses, thus it is not highly recommended. This magnesium has a low bioavailability of 4 percent.

8. Magnesium Orotate

The compound Orotate acid has known benefits that supports the maintenance of a healthy heart via assisting the increase in RNA and DNA replication in the heart cells. It has also been suggested to enhance stamina and athletic performance.

9. Magnesium Sulfate

Magnesium Sulfate or more commonly known as Epson salts is not to be consumed orally. This form of magnesium is best use via salt baths as it is absorbed through the skin.

Available at Motus – Diasporal Magnesium Powder

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