Magnesium & It’s Supplements – A Complete Guide
From building DNA to helping muscles contract, Magnesium is present in over 600 cellulars and 300 enzyme reactions. It is one of the seven important macro minerals, which unlike the trace minerals are required to be present in the body in large amounts. Magnesium plays a vital role in keeping our body and brain in a healthy condition.
Benefits of Magnesium
Performs Biochemical Reactions In The Body
Every cell in our body consists of magnesium and our body needs magnesium to perform efficiently. Around 60% of the total magnesium content in our body is deposited in the bones and the rest is contained in muscles, tissues, and blood. By being stored in all these places, magnesium performs the following functions,
- Creates energy by converting food into energy.
- Forms protein using amino acids.
- Maintains genes by creating and repairing DNA and RNA.
- It causes muscle movements by contracting and relaxing the muscles.
- Monitor activities of neurotransmitters which send signals between the brain and the nervous system.
- Fuels production of energy
The energy production that takes place within the cells requires magnesium as a key element to produce energy. The fundamental unit of energy, the ATP molecules works in combination with magnesium for several functions like nerve transmission, muscle movement, supplying calcium in the tissues and blood vessels, etc. Therefore, maintaining adequate amounts of magnesium content in the body becomes all the more crucial.
Improves Mood & Fights Depression
If your body has low levels of magnesium, chances are that you are at an increased risk of being brooding, sad and depressed all the time. It is said that taking magnesium supplements can help decrease the symptoms of early depression.
Prevents Headaches
Several studies have proven that people who constantly suffer from migraines are shown to have low levels of magnesium in their system. In fact, a few types of research go to show that adequate levels of magnesium in the body can help treat and also prevent headaches and migraines.
Foods With High Magnesium Content
The majority of dietary magnesium can be derived from the consumption of green leafy vegetables. Apart from that, other powerful sources of magnesium can be found in the following,
- Almonds
- Cashews
- Green peas
- Legumes
- Bananas
- Avocado
- Tofu
- Brown rice
- Milk
- Spinach
- Black beans
- Low fat yoghurt
- Kidney beans
- Oatmeal
- Pumpkin seeds
Ideal Magnesium Intake Chart
Do You Have Magnesium Deficiency?
According to several studies, lack of sufficient magnesium levels in the body has been linked to a range of severe health complications. In the early stages of magnesium deficiency, you will experience a loss of appetite, feeling of nausea and you will be fatigued and tired all the time.
If you are moderately magnesium deficient, you will experience numbness, tingling, muscle cramps and abnormal heart rate.
In cases of extreme magnesium deficiency, you will be encountered with low calcium and low potassium levels in the blood.
When a person isn’t getting his optimum intake of magnesium from diet alone, it is recommended to supplement his diet through magnesium supplements.
Magnesium Supplements – What You Should Know?
Most people don’t receive the sufficient level of magnesium required for their body from diet alone. Hence, relying on external mineral supplements can help reach your daily goal.
There are various types of magnesium supplements available in the market. So what should you look for? The most important factor to look for when you buy a magnesium supplement is its rate of absorption, which means how well the supplement will get absorbed in your body. Here are the different forms of magnesium supplements along with their descriptions so you get to decide which one you should go for.
Magnesium Gluconate
Magnesium gluconate is derived from Gluconic acid which is also known as magnesium salt.
After being tested on rats, this variant of the magnesium supplement was shown to have the highest absorption rate when compared to other variants.
Magnesium Oxide
Magnesium oxide contains the highest amount of magnesium content, in both actual and elemental forms. But this variant of magnesium supplement isn’t readily absorbed by the body and is notoriously famous for poor absorption. It is not soluble in water or any other liquids and hence has really low absorption rates.
Magnesium Citrate
Magnesium citrate can be defined as magnesium in the salt form is combined with citric acid. It has a relatively moderate absorption rate and dissolves in water easily. It also mixes with liquids really well.
This variant of magnesium can be commonly found in the famous birth contraceptive, iPill. Before operative surgery, magnesium citrate is also used as a saline laxative.
Magnesium Chloride
Similar to magnesium gluconate and magnesium citrate, magnesium chloride is also known to have a high absorption rate in the body.
This variant of supplement is available in an oil consistency as well which is meant to be applied externally on the body. While the pill format of this supplement gets absorbed well, studies are not clear whether the magnesium in the oil gets absorbed equally well through the skin or not.
Magnesium Hydroxide
Milk of magnesia is a common term for magnesium hydroxide supplements. It is used as a laxative to loosen stools and prevent symptoms of constipation. It also treats a burning sensation in the heart.
Magnesium Aspartate
If you are looking for magnesium supplements with a high absorption rate, here’s another one you can pick. The magnesium aspartate is said to get absorbed into the body quite effectively.
Magnesium Glycinate
Supplements with magnesium glycinate come with a moderately decent rate of absorption, but it does not come with added laxative effects.
This can be due to the fact that this particular mineral variant is absorbed by a different part of your intestine, as compared to the other variants.
Minerals are such an important part of our diet please explore this site to learn more about them.