"Magnesium"

What Is Magnesium?

Whether you’re getting it through a healthy diet or by taking it in supplement form, it’s important to make sure that your body is being supplied with adequate amounts of magnesium. Found throughout nature, magnesium is a mineral and important electrolyte within the body that is an absolute must-have to keep your body’s processes functioning at a high level. Stored primarily within your soft tissues, muscles and bones, magnesium plays a role a wide range of bodily functions and promotes muscle and nerve function, energy production, healthy blood glucose levels already within the normal range and DNA synthesis. According to the World Health Organization, nearly 60% of the adult population in the United States lacks the proper intake volumes for magnesium, but it doesn’t have to be that way. Taking the appropriate steps to ensure that you’re getting enough magnesium will go a long way towards supporting full body health.

There are 11 common types of magnesium:

Magnesium Amino Acid Chelate – Highly absorbable magnesium amino acid chelate is simply magnesium that is connected to an amino acid like aspartic acid (aspartate) or arginine (arginate).

Magnesium Carbonate – While not as bioavailable as magnesium in its many other forms, magnesium carbonate is still useful in supporting the body during occasional bouts with heartburn and nausea.

Magnesium Chloride – A highly soluble, naturally occurring form of magnesium, magnesium chloride arguably boasts the highest availability of any other form of magnesium with the possible exception of magnesium lactate and can be applied directly to the skin. Magnesium chloride is also sometimes known as magnesite.

Magnesium Citrate – Boasting high levels of both solubility and bioavailability, magnesium citrate is sourced from the magnesium salt of magnesium oxide and is widely used to promote digestive health.

Magnesium Glycinate – Popular among magnesium supplements due it how easily it gets absorbed into the human body, magnesium glycinate is also thought to be less likely than other kinds of magnesium to cause nausea or intestinal distress.

Magnesium Lactate – Most commonly used to promote healthy digestion, magnesium lactate is the magnesium salt found within lactic acid.

Magnesium Malate – An essential component to energy production within the body, magnesium malate is great for supporting the body as it battles against fatigue and is one of the most bioavailable forms of magnesium.

Magnesium Orotate – One of the best forms of magnesium for heart health, magnesium orotate is quickly absorbed into the body and not only boosts heart health but also supports a sense of calm.

Magnesium Oxide – One of the least absorbed forms of magnesium, it’s not unusual to see higher doses of magnesium oxide when used in supplements so that enough of it can be absorbed into the bloodstream. Among its many benefits are its ability to support healthy digestion and relief of minor stomach issues.

Magnesium Sulfate - Although magnesium sulfate delivers lower amounts of bioavailability, its combination of sulfur, oxygen and magnesium is an excellent salve for sore muscles. You may be more familiar with magnesium sulfate by its other name, Epsom salt.

Magnesium Taurate – Also known as magnesium ditaurate, magnesium taurate is the magnesium salt derived from the amino acid taurine, which works to boost heart health.

Magnesium Benefits

7 Benefits of Magnesium

Supports healthy blood pressure levels already within the normal range Studies have shown that by making sure you’re getting enough magnesium in your system, you can benefit your heart by promoting healthy blood pressure levels already within the normal range. It is believed that this effect is brought on by magnesium’s ability to boost blood vessel dilation for increased blood flow.

Boosts athletic performance

Magnesium is crucial when the human body is trying to muscle through a strenuous workout. Estimates for the amount of magnesium depleted from the body during grueling workouts range from 10% to 20%. Further, lack of proper magnesium in the body during workouts can lead to an electrolyte imbalance. By ensuring that you’re getting the right amount of magnesium, you’ll not only be supporting athletic performance, but also recovery after a strenuous workout.

Encourages restful sleep

Sure, melatonin is probably the first thing people think about when they want to find a healthy sleep aid, but magnesium is also pretty effective at helping you catch those elusive Zzzs. Studies indicate magnesium’s ability to promote sleep stems from the fact that it helps maintain proper levels of the sleep-promoting neurotransmitter known as GABA.

Promotes a healthy mood

Various studies show that low magnesium intake can have an adverse effect on a person’s daily mood. Fortunately, many experts believe that taking a magnesium supplement is a great way to boost a healthy mood and brain function, although the exact mechanism by which this effect takes place remains unknown and is still being studied.

Supports healthy blood sugar levels within the normal range

Studies indicate that magnesium plays a vital role in helping support the body’s ability to promote healthy blood sugar levels already within the normal range. This is mostly thanks to the way that magnesium promotes a decreased resistance to the hormone known as insulin, which helps deliver glucose to the tissues of the body to be used as fuel.

Great for bone health

Although much of the magnesium within your body is found within the soft tissues and muscles, its bone health benefits should not be overlooked. Studies have shown that magnesium promotes the kidneys’ ability to activate vitamin D, which is a crucial component of healthy bones. Further, magnesium boosts calcium absorption into the body.

Offers stress relief

Stress can be hard on the human body and deprive it of many of the vitamins, minerals and nutrients it needs to thrive, which includes magnesium. Taking a magnesium supplement is an excellent way to replenish magnesium levels within the body. Not only that, but magnesium is excellent at promoting a sense of calm.

How the Body Uses Magnesium

The importance of magnesium in the body cannot be overstated, as it is a cofactor in more than 300 enzyme systems that are responsible for the regulation of a wide range of biochemical reactions that support the every day health and function of the body. Once absorbed into the body, magnesium plays an integral part in many processes, including lending support for nerve and muscle function, protein synthesis, bone health maintenance, energy production and more.

Often Paired With

Calcium – As various studies over the years have shown, magnesium is important in supporting calcium’s assimilation into the body. When paired, this combination is a stellar way to boost bone strength and overall health.

Vitamin D – If you take vitamin D, you should always be sure to take it with magnesium, because magnesium delivers enzymes that help metabolize vitamin D into the system.

Zinc and Vitamin B6 – ZMA is the combination of zinc monomethionine aspartate, magnesium aspartate and vitamin B6. ZMA supplements are used by many to boost athletic performance and recovery after a strenuous workout.

Magnesium Food Sources

While magnesium deficiency is a common problem in the United States, it doesn’t have to be. There are plenty of food sources that are abundant in magnesium including spinach, avocados, nuts like Brazil nuts, cashews and almonds, black beans, pumpkin seeds and if you have a sweet tooth, dark chocolate.

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