Magnesium is an important mineral that is often over looked. It is used in over 300 enzymes in the human body. Including every enzyme involved in the energy systems. It is bound to ATP which is the basic currency of energy in our bodies. It's even needed for DNA and RNA synthesis. It is a necessary element for every cell in your body. As a result magnesium deficiency can present in many different ways: muscular symptoms (cramps, spasms, weakness), fatigue, depression, insomnia, irritability and poor memory. Magnesium is also important in Calcium absorption and utilization, which of course is vital to bone health. It is found in nuts, beans, whole grains and green leafy vegetables. Excessive sugar and alcohol intake can deplete your body of magnesium.
Determining magnesium levels isn't so simple as a large majority is inside bone and cells. Serum levels are tightly controlled at 0.75-0.9 mmol/L by your kidneys. There are a wide variety of supplements that offer differing benefits and drawbacks. Magnesium absorbtion rates tend to be low 20-40% and not all supplements contain the same amount of elemental magnesium. Magnesium oxide is poorly absorbed but high levels of elemental magnesium. Magnesium citrate is absorbed at much higher rates, but the citrate molecule is large compared to magnesium resulting in a smaller portion of elemental magnesium. Large amounts of magnesium citrate can cause diarrhea and is often used as a laxative. Magnesium glycinate, taurate and threonate are forms of magnesium bond to amino acids (proteins). Magnesium taurate is beneficial for heart function as the taurine is known to enhance heart contractions. Magnesium threonate is a new form that is supposed to have an advantage crossing the blood brain barrier. The final forms of magnesium are topic, Magnesium sulfate and chloride. Magnesium sulfate is found in epsom salt and relaxes muscles. Magnesium chloride is often found in oils or lotions and can be used to target specific muscles.
The recommended daily intake of magnesium for a healthy adult male is 400mg/day and for a healthy adult female 310mg/day, however pregnancy can increase demands.
Dr. Nelson
Determining magnesium levels isn't so simple as a large majority is inside bone and cells. Serum levels are tightly controlled at 0.75-0.9 mmol/L by your kidneys. There are a wide variety of supplements that offer differing benefits and drawbacks. Magnesium absorbtion rates tend to be low 20-40% and not all supplements contain the same amount of elemental magnesium. Magnesium oxide is poorly absorbed but high levels of elemental magnesium. Magnesium citrate is absorbed at much higher rates, but the citrate molecule is large compared to magnesium resulting in a smaller portion of elemental magnesium. Large amounts of magnesium citrate can cause diarrhea and is often used as a laxative. Magnesium glycinate, taurate and threonate are forms of magnesium bond to amino acids (proteins). Magnesium taurate is beneficial for heart function as the taurine is known to enhance heart contractions. Magnesium threonate is a new form that is supposed to have an advantage crossing the blood brain barrier. The final forms of magnesium are topic, Magnesium sulfate and chloride. Magnesium sulfate is found in epsom salt and relaxes muscles. Magnesium chloride is often found in oils or lotions and can be used to target specific muscles.
The recommended daily intake of magnesium for a healthy adult male is 400mg/day and for a healthy adult female 310mg/day, however pregnancy can increase demands.
Dr. Nelson
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