MAGNESIUM is a key mineral, responsible for many processes, and is found in every organ in the human body. If you've heard of it, most likely that you've heard of if for it's relaxing properties. But it's highly important for function in the entire body!
➿ This essential mineral regulates muscle and nerve function by facilitating the transport of calcium and potassium.
🩸It helps regulate blood sugar levels by improving insulin sensitivity and aids in regulating blood pressure
🧬Magnesium contributes to the production of protein, bone, and DNA because of its relationship with other vitamins and minerals in the body.
Inadequate intake of this vital mineral has been shown to be associated with hypertension (high blood pressure), cardiovascular disease, and type II diabetes.
According to the National Institutes of Health Office of Dietary Supplements, several long-term studies have shown that optimal magnesium levels are shown to correlate with lower instances of heart disease. HOWEVER: people with kidney problems can be prone to magnesium toxicity with over-supplementation.
Recommended Daily Intake of Magnesium for adult men is 400–420mg and for adult women is 310–320 mg. As with most other nutrients, magnesium is best absorbed through food sources, or if supplementing, when taken with food.
Magnesium supplementation is common, with the most easily absorbed, readily available forms being magnesium glycinate, magnesium citrate, magnesium malate, and magnesium chloride.
Here is a quick look at a few of the various types of magnesium compounds and the typical uses:
Magnesium Citrate: (Magnesium + Citric Acid) Often used to treat constipation, and one of the most common compounds of Mg to be used in readily available, inexpensive supplement brands.
Magnesium Glycinate: (Magnesium + Glycine) This is a combination of the essential mineral, and an amino acid, which aids in absorption. It's often low in side effects and often used in supplements that are intended to be "calming."
Magnesium Malate: (Magnesium + Malic Acid) A 2018 study showed that this combination was easily absorbed with minimal gastrointestinal effects. It stands to reason that those with a magnesium deficiency may benefit from taking this form.
Magnesium Chloride: (Magnesium + Chloride) This is most often found in topical preparations, as this compound is easily absorbed through the skin. It is often found in muscle relief, pain relief or stress relief products.
Take a look at the back of the bottle the next time you're getting ready to take a supplement, to see which one it includes. If you are interested in learning more about what's in your food, set up a call so we can discuss your personal needs!
NOTE: Because magnesium has a relaxing effect on the muscles, it can also have a *laxative* effect and should be supplemented carefully at first. Excessive or consistent use of laxatives can cause dehydration and malnourishment.
Food sources of Magnesium include: