By: Micky Ellenbecker, Purchasing Assistant
Why is Magnesium Important?
Magnesium is the fourth most common mineral found in the human body, and it’s known to play a part in more than 300 chemical reactions that take place in our bodies. It’s especially important for nerve and muscle function, cardiovascular health, helps maintain blood pressure levels already within a normal range, blood sugar control, bone density, protein synthesis, energy production, and DNA repair, which are all quite significant. Our bodies are complex ecosystems that never cease to amaze with constant cascading effects. For example, magnesium assists in the conversion of vitamin D to an active form, which then makes it available for your liver, and kidneys to metabolize it, and in turn the available vitamin D aids in calcium absorption.
Magnesium Deficiency
It’s estimated that 45% of Americans have a magnesium deficiency and 60% don’t achieve the recommended daily intake. It turns out there are many reasons for this. Firstly, mineral depletion in our soils has led to depleted mineral content in cultivated fruits and vegetables. Secondly, the increased consumption of processed foods, which is an average of 60% of the modern diet, leads to deficiencies due to mineral loss through grain bleaching and vegetable cooking and an overall reduced consumption of whole foods. There are many other daily practices that lead to deficiencies as well. Caffeine and alcohol consumption act as diuretics and increase the body’s demand for magnesium. Regular soda consumption disrupts magnesium absorption and availability. Filtered and softened water either eliminates or makes magnesium unavailable in our drinking water, which would roughly account for about 10% or our daily intake. Common medications—like antacids, antibiotics, and oral contraceptives—disrupt magnesium absorption as well.
Diet vs. Supplementation
There is mixed information out there stating whether or not we can actually get enough magnesium from our diet. Some sources say yes and others say the soil is so depleted that our foods could have up to an 80% reduction in magnesium. It is worth saying that organic soils tend to be less depleted, so you’ll likely be ahead if you primarily eat organic. Foods that are recognized as being rich in magnesium include nuts and seeds, especially pumpkin seeds, chia seeds, and almonds; leafy greens, especially spinach, chard, and kale; legumes, especially black beans and edamame; whole grains, especially quinoa, buckwheat, and brown rice; and fruits, like avocados, bananas, and blackberries. Luckily, dark chocolate is also on this list.
The recommended daily intake (RDI) is 320 mg for women and 420 mg for men, which would be at least 3-5 servings per day of these magnesium rich foods. As much as we all try to eat a well-balanced diet, achieving something optimal each day seems like it might require a spreadsheet (unless that’s your thing, of course). Taking a supplement to ensure you’re getting enough magnesium to fill the gap might be worth considering, assuming you don’t have any relevant health conditions or are taking medications that would require input from your doctor.
There are several forms, but the key being they are all magnesium so you’ll get the benefits from each of them, like supporting bone health, good sleep, nerve and muscle function, etc. However, choosing a form to address your specific needs might be the best approach. So here we go!
Magnesium Citrate
Magnesium citrate is magnesium bound to citric acid, which aids in the absorption of the mineral. It is used for general magnesium deficiency. Depending on the person, it’s also more likely to have a laxative effect, so if you have a sensitive stomach this is something to keep in mind. However, if you’re prone to constipation this may be a benefit.
Magnesium Glycinate and Bisglycinate
You’ll see some products labelled as Magnesium glycinate and others labelled as Magnesium bisglycinate. They are the same compound, where glycinate is the common name and bisglycinate is the chemical name. In this form, magnesium is bound to the amino acid glycine, which again allows for better magnesium absorption. This form is largely regarded as a sleep aid, partly due to the addition of glycine, which lowers body temperature and in turn allows you to fall asleep faster. It also helps with occasional stress and aids in muscle relaxation. It’s regarded as being gentler on the stomach than magnesium citrate and is considered highly bioavailable and easily absorbed.
Magnesium L-threonate
This supplement binds magnesium to L-theronic acid. This form of magnesium was only identified in 2010, so there haven’t been as many studies yet, but it’s significant because the L-theronic acid facilitates the crossing of the blood-brain barrier, and studies have shown this particular magnesium source has the most direct impact on cognitive function, memory, and sleep. It’s believed that magnesium glycinate can cross the blood-brain barrier as well, but not very effectively.
Magnesium Malate
Magnesium malate is magnesium bound to malic acid. Malic acid is important for cellular energy production, so people generally turn to magnesium malate for both muscle recovery and—you guessed it—energy production. Some studies also suggest it may help support muscle comfort by reducing pain and inflammation. Again, it’s less likely to cause a laxative effect.
Chelated Magnesium
Nearly all forms of magnesium are chelated (even if the label doesn’t specifically state it as so), which means the mineral has been bound to an organic molecule. This is done to aid in maximum absorption and also reduce the possibility of stomach upset. We sell a few products explicitly labeled as “Chelated Magnesium,” so look more closely at the specific products to identify which form of magnesium it is specifically if that’s of importance to you. Non-chelated forms of magnesium, like Milk of Magnesia (aka magnesium hydroxide) and Epsom salt (aka magnesium sulfate), are less popular for daily supplementation because their primary use is for their laxative effect.
This article has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
