Magnesium is a mineral that helps form bones and teeth, but also contributes to many other processes in the body. These include energy production, nerve impulses, blood pressure regulation and muscle contraction. Magnesium is the fourth most abundant mineral in the body.

How much magnesium do you need?

Two-thirds of the population does not meet their magnesium needs through diet alone. The average adult male should get 350 milligrams of magnesium per day to stay healthy. For the adult woman, it is slightly less, at 300 milligrams.

What consequences can a magnesium deficiency have? 

But what if you don’t get enough magnesium? Low levels of magnesium in the body are associated with, among other things:

• Type 2 diabetes
• Heart disease
• Mood disorders
• Migraines

Signs that your body is deficient in magnesium:

• Muscle twitching
• Mental disorders
• Osteoporosis
• Fatigue and muscle weakness
• High blood pressure
• Asthma
• Irregular heartbeat

Magnesium in nature and supplements

Magnesium is normally found in green leafy vegetables, nuts, legumes and seeds. Still, for many people it is good to consider supplementing their natural intake with magnesium supplements. 

What are the benefits of taking magnesium supplements?

Magnesium, as mentioned, is used in hundreds of chemical reactions in the body (food into energy, protein formation, DNA repair, muscle movement and nervous system regulation). By making sure you have enough magnesium in your body, you can experience these benefits:

• Increases exercise performance
• Helps combat feelings of depression
• Makes you less likely to develop type 2 diabetes
• Lowers blood pressure
• Less chance of inflammation
• Prevents migraines
• Helps against insulin resistance

What types of magnesium are there?

There are many different types of magnesium. Below we name three of the most well-known types, where they come from and what they help with.

Magnesium citrate

Magnesium citrate is magnesium bound to citric acid. It is the most widely used magnesium on the market. It is taken orally and easily absorbed through the digestive system.  Usually it is used to replenish low magnesium levels and help with constipation. It is also used to improve athletic performance as it helps maintain strong and flexible muscles.

Magnesium glycinate

Magnesium glycinate is formed from a mixture of magnesium and the amino acid glycine. It is used to build protein and is found in protein-rich foods. This form of magnesium improves sleep, helps prevent inflammation, heart disease and diabetes. It has also been found to have calming properties and can reduce depression, anxiety, stress and insomnia. 

Magnesium L-Threonate

Magnesium L-Threonate Is one of the most easily absorbed types of magnesium. This form of magnesium is a type of salt, derived from the mixture of magnesium and threonic acid. It is best suited to increase magnesium concentration in brain cells. Therefore, it is often used in brain disorders such as depression and memory loss.

Are you considering taking magnesium?

You can always consult with a chiropractor or your doctor about taking magnesium supplements. Make an appointment to consult with one of our chiropractors here.

References

Schwalfenberg, G. K., & Genuis, S. J. (2017). Het belang van magnesium in de klinische gezondheidszorg. Scientifica, 2017.

Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183-191.

Zarate, C., Duman, R. S., Liu, G., Sartori, S., Quiroz, J., & Murck, H. (2013). Nieuwe paradigma’s voor behandelresistente depressie. Annals of New York Academy of sciences,1292, 21. 

Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017) Veelzijdige heilzame werking van niet-essentieel aminozuur, glycine: een overzicht. Oxidatieve geneeskunde en cellulaire levensduur, 2017.

Yablon, L. A., & Mauskop, A. (2011). Magesium bij hoofdpijn.Magnesium in het centrale zenuwstelsel. Adelaide (AU).