Magnesium- The Most Underrated Mineral for Amazingness
This week’s article is more of a straightforward, easily digestible format to inform the user of the varying benefits of magnesium. The purpose is because many individuals don’t get the correct supplement for the intended purpose and they eventually stop taking these important nutrients due to unseemly side effects.
My goal is to make this more user friendly and give reasons you should be on a specific supplement versus the other for your symptoms.
Sit back. Enjoy the read and as always, don’t be afraid to take the first step in changing the rest of your life.
First things first- let’s dig into the purpose of magnesium and the many different benefits it provides throughout our entire body system.
Holy Moly- That’s a Lot of Magnesium!
There are 11 different forms of magnesium available and it is important for us to know the benefits/risks involved with taking such a vital mineral.
Magnesium has been shown to positively affect high blood pressure all the way to constipation and almost anything in between. It can help decrease depression, act as an anti-inflammatory, relax smooth muscles, help with insulin resistance, nervous system regulation, energy creation, and repairs our DNA.
That is just the tip of the iceberg, but you can see how vast and comprehensive this mineral is! What’s even worse is that most Americans who eat the “SAD’ (standard American diet) don’t eat the required amount of magnesium to achieve the bountiful benefits!
The National Institute of Health recommends roughly 200–400mg per day based on gender and age. One of the highest foods that contain magnesium is pumpkin seeds with 156mg per serving.
I don’t know about you, but most Americans don’t eat REAL food and they most certainly do not eat pumpkin seeds on the regular. The next highest is chia seeds at 111mg, almonds at 80mg, and spinach at 78mg per serving.
Do you see a trend? See how we can easily become deficient in this vital mineral if we eat all the processed foods that are heavily marketed to us?
There is no room for error with our vitamins and minerals. If we don’t get the minerals we need to allow our cells to function properly, our body is not dumb. It will pull the minerals from other sources to get what it needs to sustain life.
As a result, we can become osteopenic (rapid bone loss) due to poor dietary intake and our body literally leaching minerals from our bones because we can’t figure out that we need to eat real food.
The 11 types of magnesium are as follows:
1. Magnesium Hydroxide- Has been used in antacids to help with heartburn and indigestion. As well as, taking large amounts of this form can also be used as a laxative.
2. Magnesium Oxide- When this form is taken with water, it turns into magnesium hydroxide and provides the same benefits as listed above.
3. Magnesium Chloride- Magnesium chloride has been shown to help increase insulin sensitivity in type II diabetics. This form doesn’t necessarily “treat” specific ailments, however, it is used to replenish a depleted body with magnesium.
4. Magnesium Sulfate- This form is one of the main ingredients in Epsom Salt and can help prevent seizures in the hospital setting, treat high blood pressure in pregnant patients, or taken as an oral supplement to help with constipation.
5. Magnesium Citrate- This is probably one of the most common forms of a laxative as it is widely used throughout the nation to help with constipation. It is widely used because this form has about 90% availability in the system and most can easily digest and use this immediately!
6. Magnesium Glycinate- This is my FAVORITE form of magnesium and provides me with the highest benefit for the bang. It helps with smooth muscle relaxation, stress, anxiety and DOES NOT have a laxative effect. It is easily absorbed and fantastic for the body. Because of its relaxing effects, I take it in the evening to aid in falling asleep faster.
7. Magnesium Malate- This form is typically used to treat muscle pains, however, be wary that it can and will cause diarrhea. It is typically paired with malic acid to increase the absorbability of the mineral.
8. Magnesium Aspartate- Because it is an aspartate, it becomes HIGHLY absorbable in the body. It has been found to assist with neuromuscular activity in which it can function as a neurotransmitter. This is typically used in the hospital setting to aid in cirrhosis induced encephalopathy.
9. Magnesium Taurate- Taurate is an amino acid that is combined with magnesium for increased absorption. This specific combination helps with stress and anxiety as well. It has been shown to help reduce insulin resistance and has potential protective qualities for micro vascularization related to diabetic complications.
10. Magnesium Orotate- The orotatic acid that is paired with this magnesium has been thought to help with cardiovascular health by forcing more magnesium into the cellular level. Keep in mind that these studies are ongoing and should not be taken unless you speak with your cardiologist.
11. Magnesium L-Threonate- This is FANTASTIC for an increase in cognitive function! This form easily passes through the blood-brain barrier to increase memory and learning capabilities.
Take Away Points
There are a few things that we should take away from the listed.
First, many forms of magnesium can affect GI motility and will act as a laxative agent. Please, please, PLEASE be aware of the type of magnesium you are wanting to purchase AND the bioavailability it has in the body.
Second, note some common forms of magnesium that are paired with an orotate, L-Threonate, Taurate, or Aspartate are man made forms of the mineral with another compound. Therefore, there are ongoing studies to show and support the benefits.
My recommendation is to go with the truest form, which is food, and then supplement as needed with forms that are as true to its purest element. That means no fillers, no soy, no gluten, no GMOs, etc.
I am also a firm believer that you should ALWAYS try to get as many minerals and vitamins in the form of food as possible as that is the most easily digestible and its purest form. As we saw from above, it is typically hard to achieve the recommended dosages of magnesium unless we eat pumpkin seeds all day and all night!
As a result, the next best thing to do is supplement with a high grade, manufacturer that you trust, and is well established.
Always do your research and take the time to talk with an individual who is educated in supplements. A great start is your health care provider or nutritionist.
Remember to be strong and be brave.
