How Magnesium Affects The Body

Magnesium is a powerful mineral that is essential for numerous processes in the human body. 

It is crucial in everything from energy production and muscle function to maintaining healthy bones and a strong immune system. 

Despite its importance, many people are unaware of how much magnesium affects the body. 

In this article, we will explore how magnesium impacts our health and how we can ensure we are getting enough of it in our diets. 

We will also take a closer look at the three main types of magnesium and give our take on the recommended supplements and doses.

By the end of this article, you will better understand the critical role magnesium plays in our overall well-being and be better equipped to ensure you are getting the right amount of this vital mineral.

Active Effects On The Body

Magnesium is a mineral that is essential for numerous functions in the human body. 

It is the fourth most abundant mineral in the body, with about 60% found in the bones and 40% found in muscle, soft tissue, and fluids, such as blood. 

It plays a vital role in many processes, including energy production, DNA and protein synthesis, nerve function, and muscle contraction. 

Magnesium also helps regulate other essential minerals, such as calcium and potassium, and maintains a healthy immune system. 

It is an essential nutrient for maintaining healthy bones, as it helps to support bone density and structure. 

Additionally, magnesium reduces the risk of several chronic health conditions, including heart disease, type 2 diabetes, and high blood pressure. 

Unfortunately, despite the importance of magnesium, many people do not consume enough of it in their diets. 

This is partly due to modern agricultural practices that have depleted the soil of essential minerals, including magnesium. 

As a result, mass-produced foods comprise a significant portion of many people's diets and are often deficient in this vital mineral. 

Factors such as alcohol consumption, certain medications, and gastrointestinal disorders can also interfere with magnesium absorption. 

Magnesium deficiency can lead to various health issues, including muscle cramps, anxiety, and fatigue. 

For this reason, it is crucial to be mindful of magnesium intake and take steps to ensure that you get enough of this essential nutrient in your diet.

Types Of Magnesium

While magnesium can be obtained from various foods, including nuts, seeds, whole grains, and leafy green vegetables, for many people, the safest and most convenient way to ensure they are getting enough is to take a magnesium supplement. 

Magnesium supplements come in various forms, including pills, capsules, powders, and liquids, and can be found in most health food stores and online. 

However, it is essential to note that not all magnesium supplements are created equal.

There are 3 main forms of magnesium available on the market - citrate, glycinate and oxide.

Let's have a look.

Citrate

Magnesium citrate is a popular magnesium supplement known for its high absorption rate and effectiveness in promoting bowel regularity. 

It is made by combining magnesium with citric acid, which helps to increase the solubility and bioavailability of the mineral in the body. 

Magnesium citrate is commonly used as a natural laxative to treat constipation, as it works by drawing water into the colon to soften stools and stimulate bowel movements. 

It is also used to promote overall digestive health and may help to reduce symptoms of conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). 

In addition to its digestive benefits, magnesium citrate has been linked to improving sleep quality, reducing muscle cramps and spasms, and supporting heart health by regulating blood pressure and cholesterol levels. 

Glycinate

Magnesium glycinate, also known as magnesium bisglycinate, is a form of magnesium supplement that is highly absorbable and well-tolerated by the body. 

It is made by combining magnesium with glycine, an amino acid that helps to increase the bioavailability and uptake of magnesium in the body. 

Magnesium glycinate is a popular choice for individuals looking to supplement with magnesium. Still, it is sensitive to other mineral forms, such as magnesium citrate, which can cause digestive discomfort or loose stools in some people. 

Additionally, magnesium glycinate may be particularly beneficial for individuals with anxiety or sleep disorders, as it has been shown to promote relaxation and improve sleep quality. 

Magnesium glycinate is considered less bioavailable than magnesium citrate, but again, a preferred option for people who cannot tolerate the citrate form.

Oxide

Magnesium oxide is a joint magnesium supplement widely available and often used to treat magnesium deficiencies. 

It combines magnesium with oxygen and has a high elemental magnesium content. 

While magnesium oxide is generally considered safe and effective, it is not as well absorbed by the body as other magnesium supplements, such as magnesium glycinate or magnesium citrate. 

This means that a higher dose of magnesium oxide may be required to achieve the same magnesium uptake level as other mineral forms. 

Additionally, some people may experience digestive discomfort or diarrhoea when taking magnesium oxide, especially at high doses.

Which One To Choose?

While many different magnesium supplements are available, magnesium citrate is generally considered the best option for most people. 

This is because magnesium citrate has a high bioavailability, meaning it is well absorbed and utilised by the body. 

This makes it a practical option for correcting magnesium deficiencies and reaping the many health benefits associated with this essential mineral. 

However, the ideal daily magnesium intake varies depending on several factors, including age, sex, and health status. 

Generally, adult men and women should aim to consume around 300-400 milligrams of magnesium per day, while pregnant and breastfeeding women may require higher amounts. 

To wrap this article up, it is fair to say that speaking with your healthcare professional and getting bloodwork done is essential to determine if you have a magnesium deficiency in the first place.

Stay safe and mineralised!