Magnesium the versatile mineral !
Why do we need Magnesium?
Magnesium is a dietary mineral that participates in hundreds of life-essential processes that occur both inside and outside cells of the body. Magnesium deficiency impacts normal physiologic function on many levels. Adequate magnesium is a fundamental requirement for optimal function of the cardiovascular system, the nervous system, skeletal muscle, the digestive tract and helping cells produce metabolic energy. Inadequate magnesium not only affects the heart, blood vessels and bones but impacts blood sugar levels as well.
You May Not Be Getting Enough Magnesium
Certain types of magnesium may be difficult to absorb and easily depleted by stress, strenuous exercise, coffee, alcohol and certain medications. Studies have shown that as much as 50% of the population in Western countries consume less than the RDA of this crucial mineral
Different Types of Magnesium?
Magnesium cannot exist just by itself as a molecule – it needs to be bound to something else to be stable. Therefore the biggest difference in various magnesium products does not come from the magnesium itself (which is all the same) but from the molecule it’s bonded to. The following are the most common bonding agents.
Magnesium Citrate
Magnesium citrate is one of the most popular and easily absorbed magnesium supplements. In this form, magnesium is bound to citric acid, a large molecule, so there is a smaller amount of elemental magnesium per capsule. Magnesium Citrate also increases water in the intestines so can be used for occasional constipation.
Magnesium Oxide
Magnesium oxide is one of the least absorbed forms, but because the oxide molecule is small and compact, it delivers one of the highest percentages of elemental magnesium per dose, making it an effective choice for someone who wants to take as few capsules as possible. This form can be used as an antacid to relieve heartburn or as a laxative for short term use. Also used for treating low magnesium levels in the body.
Magnesium Glycinate
Magnesium glycinate is a gentle form for individuals who are sensitive to magnesium oxide or citrate, as it is less likely to cause a laxative effect. In this form, magnesium is bound to glycine, a non-essential amino acid involved in protein synthesis and transmission of chemical signals in the brain. Glycine is considered a relaxing neurotransmitter and may enhance magnesium’s natural calming properties. This could be one of the best types for those who want to promote mental calm, relaxation and good quality sleep.
Magnesium Chelate
Magnesium amino acid chelates consist of a single atom of an elemental mineral (i.e magnesium) surrounded by two or more amino acid molecules in a stable, ring-like structure. Unlike mineral salts, which must be digested by stomach acid before the mineral can be released and absorbed, it is much easier for the mineral chelates to cross the intestinal wall intact because amino acids have their own, much wider, entryways. Once past the gut wall, they go into the bloodstream, carrying the mineral tightly bound and hidden within the amino acid ring. The mineral (magnesium) is then released for use by the body.
Magnesium Malate
A gentle form for those sensitive to magnesium oxide or citrate is magnesium malate. Magnesium malate is a combination of magnesium and malic acid (which is found in apples). This particular formulation of magnesium may be helpful for conditions related to over-excitation of the neuromuscular system, including chronic fatigue syndrome and fibromyalgia. Malic acid is a natural fruit acid present in body cells and plays a key role in ATP and energy production.
Magnesium Taurate
Magnesium taurate contains the amino acid taurine. This is a less common form and is usually taken for cardiac and heart function. Magnesium helps relax heart muscle as well as blood vessels feeding the heart. Taurine is an amino acid that is known to feed cardiac muscle and enhance the quality of contractions of the heart. Taurine is a larger molecule so there is less magnesium by weight. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Thus, this particular form may help support healthy blood sugar levels and healthy blood pressure.
