The supplement everyone needs

Nutrition and productivity blog 47

I wonder if I even get enough of this supplement, even though I often use several different forms. The supplement in question? Magnesium.

Why you need to supplement magnesium

Magnesium is a mineral that almost everybody is deficient in1,2. You can’t get enough from diet. Even if you eat the foods abundant in magnesium (spinach, swiss chard, cashews, sesame seeds). In the past it was possible, but modern farming methods have leached magnesium from the soil. Vegetation growing in depleted soil end up deficient in magnesium. Thus, in turn, we end up deficient when we eat this vegetation.

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What does magnesium do?

It plays a role in 300+ metabolic pathways. These include, but are not limited to, protein synthesis, cellular energy production and storage, DNA and RNA synthesis, and stabilising mitochondrial membranes2. This massive range of functionality means magnesium is essential for the following:

  • heart health
  • diabetes prevention
  • brain function
  • muscle activity
  • bone density
  • sleep quality
  • relaxation
  • mood

Magnesium comes in several different forms

Magnesium supplements come in different forms. These have different effects on the body, absorption rates and bioavailability. Magnesium in the form of citrates, l-threonates, taurates or glycinates are the best forms to take. Citrates are well absorbed and cost effective. Taurates calms the mind. Glycinates have great bioavailability and thus correct deficiencies. L-threonates are a new form with greater ability to cross the blood brain barrier and mitochondrial membrane.

How much magnesium is needed?

The recommended amounts range from 300 to 400mg per day3. Exercise, sauna use, alcohol and potentially stress deplete the body of magnesium. Under these circumstances, it may be beneficial to increase the dosage.

References

  1. http://articles.mercola.com/sites/articles/archive/2015/01/19/magnesium-deficiency.aspx ‘Magnesium: An Invisible Deficiency That Could Be Harming Your Health’
  2. http://advances.nutrition.org/content/4/3/378S.full ‘Magnesium in Disease Prevention and Overall Health’
  3. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ ‘Magnesium Fact Sheet’

Image credit

https://www.flickr.com/photos/fdecomite/ – Magnesium element

Disclaimer: the content provided in this blog is the personal opinions of the Nutrition and Productivity Blog / Patrick McCay and is provided for informational purposes only and does not constitute any type of professional advice. The content may or may not be true. The Nutrition and Productivity Blog / Patrick McCay makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The Nutrition and Productivity Blog /Patrick McCay encourages you to seek the advice of the relevant licensed professionals before making any decisions related to health.

 

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