Magnesium: A Popular Supplement- A Necessary Nutrient
BY: DR. TORY JACKSON
Magnesium is a cofactor in more than 300 enzyme systems- including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. This makes it vitally important for all cellular functions and processes.
One of its most important functions is that it plays a key role in energy production. Magnesium is one of the busiest minerals in the body, activating almost all of the enzymes that transform fats and sugars into useable energy.
It also helps maintain normal muscle and nerve function, keeps heart rhythm regular, supports a healthy immune system, relaxes muscles and supports mood.
Magnesium also contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Most people do not consume sufficient dietary levels of magnesium for optimal health. Evidence shows that 60-90% of people are deficient in magnesium.
To offset a chronic magnesium deficiency, many people find it very helpful to supplement with magnesium to reduce muscle spasms, restless legs, headaches, high blood pressure, and constipation.
Recent research on Magnesium L-Threonate is supportive for memory and cognitive function as it can cross the blood brain barrier.
The following table includes various supplement forms of magnesium, their absorbability and some of their uses.
Please feel free to contact any of the Naturopathic doctors at Advanced Naturopathic Medical Centre to discuss the need for extra dietary or supplemental Magnesium and what form is best to include in your optimum health program.
|Ascorbate||-good absorption||-provides some Vit C also|
|Aspartate||-very good absorption||-well tolerated (GI effects)||-chronic fatigue, improves energy
|Carbonate||-poor absorption||45% elemental, 30% bioavailability|
|Citrate||-good absorption and is highly bioavailable||80 mg of elemental magnesium per 500 mg tablet.
-soluble in hot water
16% Elemental, 90% bioavailability
|-beneficial for patients that have a tendency towards constipation
-good, all-round magnesium
-oral (if GI tolerated)
|-highly osmotic orally and can cause loose stool
-best trans-dermal or IV
The magnesium (elemental) content per tablet or capsule is usually 100 -150mg/cap
|-least osmotic, best tolerated
-provides some glycine (calming action)
18% Elemental, 80% bioavailability
|-tendency towards loose stool
-chronic pain and muscle cramping
|Lactate||-inexpensive||12% elemental, 99% bioavailability|
|-great absorption, especially over Brain barrier||-low gastrointestinal side effects
-increases Brain Mg levels
|Short- & long-term memory, enhanced learning,, improved synapse connections, possibly Alzheimer’s /dementia|
|Malate||-good absorption||56 mg of elemental magnesium per 500 mg tablet
-6.5% elemental, unknown bioavailability
|-muscle pain and muscle function
|Taurate||9% elemental, undocumented bioavailability||Cardiovascular-both Mg and Taurate have blood pressure lowering effects, improved contraction, anti-thrombotic, calm neuromuscular exciting|
|-strong laxative effect
-60% elemental, 4% bioavailability