You’re a proponent of taking supplements; you’re an advocate of natural food as the best source of nourishment. Whichever team you’re on, this post discusses the importance of a magnesium supplement as a daily addition to your health upkeep. So impactful is magnesium as a fundamental element that “magnesium and vitamin d for anxiety” has been running hot as a google search term for some time. So, how important is magnesium really in your life and should a magnesium supplement be present in your daily routine? Read on for more.
What Exactly is Magnesium?
In chemistry, Magnesium is an element represented by the symbol Mg and atomic number 12. In terms of what it looks like, Magnesium is a grey solid and now for the important part, is it’s role as an essential mineral in the human anatomy and physique. For those quite well-versed in scientific reasonings, magnesium aids with muscle and nerve function, bone health, the synthesis of DNA and RNA and energy production.
Although Magnesium can be found easily in daily foods like leafy green veggie, seeds, whole grains and nuts some nutritionists promote taking magnesium in supplement form instead, for those who lack magnesium or who have special dietary requirements. This is a topic that’s up for debate and everyone should do their own research on, if obtaining magnesium from natural foods or supplements is more suited to your individual needs. Here’s a Harvard (School of Public Health) article you might find useful.
Liquid Magnesium Supplement: Better or Worse?
With so many ways to incorporate a magnesium supplement into your diet, one form of magnesium that stands out the most is Liquid Magnesium; it is comparable to a tasty and easy solution to help “the medicine go down“. In liquid form, it is often made with magnesium citrate and magnesium chloride from Ionic Trace Minerals, which the body can absorb better compared to solid tablets.
The question of if Liquid Magnesium is really superior to other magnesium forms such as tablets, topical oils, gel caps, soluble salts or chewables, really boils down to its bioavailability and absorption. Magnesium is absorbed differently by the body depending on which form it’s taken in and liquid magnesium has shown to be more easily absorbed in the gut compared to its less soluble counterparts. Like magnesium in the form of topical sprays and epsom salts, liquid magnesium is recommended for those with a magnesium deficiency where the body absorbs it the fastest.
However, for better absorption in general, magnesium forms more bioavailable and best absorbed by the human body are magnesium citrate, glycinate, orate, chloride and threonate. Keeping all this in mind, it’s also good to know that magnesium side effects are more common with the intake of magnesium supplements versus magnesium from natural foods. So, taking care beforehand, if you do decide to take magnesium in supplement form be sure to check for the recommended dosage and type of magnesium supplement.
Magnesium: An Underrated Daily Supplement
Magnesium, despite its vital role in numerous bodily functions, is often underrated as a daily supplement. Here’s why magnesium deserves more attention:
- Essential for Multiple Functions: Magnesium is involved in over 600 biochemical reactions in the body. It plays a key role in energy production, muscle and nerve function, bone health, and DNA synthesis. Despite its fundamental importance, many people may not be aware of the diverse functions magnesium supports.
- Common Nutrient Deficiency: Magnesium deficiency is not uncommon, and many individuals may not be getting enough of this essential mineral from their diet alone. Factors such as poor dietary choices, soil depletion, and certain medical conditions can contribute to lower magnesium levels.
- Heart Health and Blood Pressure: Adequate magnesium intake has been linked to heart health. It helps regulate blood pressure levels and may contribute to a lower risk of cardiovascular issues. However, these benefits are often overlooked in discussions about heart health.
- Muscle Relaxation and Recovery: Magnesium plays a crucial role in muscle function, aiding in contraction and relaxation. It can contribute to muscle recovery after exercise and may help alleviate muscle cramps. Athletes and active individuals, in particular, can benefit from magnesium supplementation for improved performance and recovery.
- Stress and Mental Well-being: Magnesium is known for its benefits in reducing stress and anxiety. It plays a role in regulating neurotransmitters in the brain, contributing to mood stability. Despite its positive impact on mental well-being, the association between magnesium and stress relief is often underestimated.
- Bone Health: While calcium often takes the spotlight for bone health, magnesium is equally important. It contributes to maintaining bone density and preventing conditions like osteoporosis. A balanced intake of magnesium is crucial for overall skeletal health.
- Energy Production: Magnesium is a cofactor in the process of converting food into energy. Individuals looking to boost their energy levels and combat fatigue may find magnesium supplementation beneficial, yet this aspect is frequently overlooked.
- Insulin Sensitivity and Blood Sugar Control: Magnesium supports insulin sensitivity, playing a role in blood sugar regulation. This aspect is particularly relevant for individuals with or at risk of type 2 diabetes. However, magnesium’s impact on blood sugar control often doesn’t receive the attention it deserves.
Understanding Magnesium Supplement Types:
1. Magnesium Citrate: Magnesium citrate takes the spotlight as a highly absorbable supplement, commonly known for elevating magnesium levels and tackling constipation.
2. Magnesium Oxide: While magnesium oxide proves effective in alleviating digestive discomforts like heartburn and constipation, its poor absorption makes it less suitable for raising magnesium levels. Studies suggest its efficacy in addressing headaches, but caution is advised due to its low bioavailability.
3. Magnesium Chloride: A multipurpose magnesium salt, chloride stands out for its easy oral absorption, making it a go-to solution for heartburn, constipation, and magnesium deficiency. Its versatility extends to topical applications, offering relief for sore muscles, although scientific backing for improved magnesium levels through skin creams remains limited.
4. Magnesium Lactate: Derived from the combination of magnesium and lactic acid, magnesium lactate is a gentle supplement with potential benefits for those requiring high doses. In a study involving individuals needing elevated magnesium intake, this form showcased fewer digestive side effects, presenting a viable option for specific needs.
5. Magnesium Malate: Featuring malic acid, magnesium malate boasts high absorbability with a gentler laxative effect compared to its counterparts. While occasionally recommended for chronic conditions like fibromyalgia, further scientific validation is imperative to solidify its standing in therapeutic applications.
6. Magnesium Taurate: Magnesium taurate is beneficial in regulating blood sugar and blood pressure. Promising animal studies indicate its efficacy in reducing hypertension, yet the need for further human research prevails.
7. Magnesium L-Threonate: Introduced in 2010, magnesium L-threonate claims has the highest bioavailability, particularly within brain cells. With preliminary studies hinting at benefits for disorders like depression and Alzheimer’s, this form holds promise, but ongoing research is essential for conclusive evidence.
8. Magnesium Sulfate: Commonly known as Epsom salt, magnesium sulfate finds its place in stress relief and muscle relaxation. Despite its widespread use in baths and skincare products, scientific evidence supporting its absorption through the skin remains inconclusive, warranting further research.
9. Magnesium Glycinate: Known for being one of the most easily absorbed among other magnesium forms and its calming properties, magnesium glycinate is a preferred choice for those grappling with anxiety, depression, and insomnia. Limited scientific evidence underscores the need for more studies to bolster its efficacy in mental health applications.
10. Magnesium Orotate: Featuring orotic acid, magnesium orotate shines in potential heart health benefits. A 2009 study suggests its effectiveness in managing severe congestive heart failure, but its notably higher cost prompts a careful consideration of benefits versus expenses.
Do You Need a Magnesium Supplement?
While magnesium deficiency is uncommon, the prevalence of low magnesium intake in diets necessitates consideration of supplements. Individuals on specific medications or dealing with conditions like type 2 diabetes, anxiety, high blood pressure, migraines, and depression may find magnesium supplementation beneficial. Furthermore, magnesium supplements can contribute to restful sleep, bone health, and a balanced stress response.
Choosing the Best Magnesium Supplement:
Navigating the diverse landscape of magnesium supplements demands careful consideration. Prioritising bioavailability, opting for quality-assured brands, and assessing individual tolerance are key factors. Bioavailable forms like magnesium glycinate or magnesium citrate are preferable, and choosing supplements from reputable brands with third-party testing ensures purity and potency. Individual preferences, such as opting for liquid or powdered forms for ease of consumption, should also guide the selection process.
Conclusion:
In the quest for optimal health, understanding the nuances of magnesium supplements becomes paramount. These insights into different magnesium supplement types should help in finding a magnesium supplement best suited to your health needs. Whether addressing chronic conditions or supporting overall well-being, there should be a magnesium supplement to supplement your health plan.
Magnesium is an underrated daily supplement because of the many different roles it plays in the maintenance of our health. From heart and bone health to stress reduction and energy production, incorporating magnesium into your daily routine can provide a range of benefits that are often overlooked or underestimated.
