Don't Underestimate Magnesium Supplementation, It Is an Essential Mineral for Body Function

21. 05. 2024
Dietary supplements and their benefits

Magnesium as a natural part of the human body and its role within it

Magnesium is a mineral necessary for life. It must be supplied in sufficient amounts by food and dietary supplements because it is poorly stored in the body and easily excreted depending on many factors related to everyday life (the most often cited in this case is stress). Our body contains approximately 25 g of magnesium, stored mainly in the bones (60-65 %) and in muscles (20-30 %). Like iron, potassium, and calcium, magnesium is a reference chemical element, meaning it is part of the composition of many molecules present in the human body.

Magnesium is a mineral involved in more than 300 reactions in the body, with numerous and diverse effects. It helps reduce fatigue, contributes to the normal functioning of muscles, and participates in the proper operation of the nervous system. It is essential for ATP production (the fuel of our cells) and enables energy production especially for our brain and muscles. Magnesium also acts as a regulator of mineral transport across cell membranes.

Magnesium also has structural functions within the formation of teeth and bones. It also regulates the level of vitamin D in the body.
It is also important for emotional imbalance, regulates blood sugar levels, and is proven as a supplement for successfully managing premenstrual syndrome symptoms (in combination with vitamin B6).
It reduces signs of fatigue and nervous exhaustion, is an ideal mineral for better coping with stressful situations, so it should be supplemented, for example, during higher tension at work or exam periods.
It is also important for maintaining proper muscle functions. Night cramps in limbs may begin to appear with magnesium deficiency.
If you sleep poorly, try supplementing magnesium. Magnesium is closely linked to calcium levels in the body. Balanced levels of both minerals affect the quality of night rest.
Magnesium is used as a mineral in the prevention of cardiovascular disorders, type II diabetes and its complications, for migraine relief, support of natural sports performance, against osteoporosis development, to relieve pregnancy cramps, and in attention disorders.

Magnesium deficiency and excess, how to recognize them

Magnesium deficiency can result from several phenomena affecting its intake, assimilation, loss, or the physiological condition of the individual. The daily requirement of magnesium for adults is 360 mg for women and 420 mg for men. These needs change; adolescents, pregnant or breastfeeding women, adults under increased psychological pressure, athletes, and seniors have increased magnesium needs. The first signals indicating a possible deficiency of this element in the body include neurological or neuromuscular manifestations (fatigue, muscle cramps or weakness, etc.). Immune response disorders may also occur. The state of unbalanced magnesium levels may depend on multiple factors. These include:

Imbalanced dietary habits and stressful situations
Increased natural need for magnesium supplementation during pregnancy or regular physical activity
Alcoholism
Use of certain drugs such as diuretics and antibiotics, some types of immunosuppressants
Poor magnesium absorption in the intestines caused, for example, by Crohn's disease, celiac disease, or after intestinal surgeries.
Problems with magnesium deficiency can also arise during the use of oral contraception, estrogens, and drugs for hormonal cancer forms
Use of oral contraception, estrogens, and cisplatin (a cancer drug)
Excessive consumption of other mineral supplements. Minerals influence each other and an excess of manganese or potassium, for example, can lead to magnesium deficiency
Reduced absorption in the intestine and due to gastrointestinal or renal loss
In case of excess, magnesium is quickly excreted from the body in urine because it is water-soluble; however, excessive consumption can cause accelerated intestinal transit and diarrhea
To avoid disruption of magnesium absorption in the intestine, avoid drinking coffee, tea (black or green) during magnesium supplement use as they act as diuretics or alcoholic beverages

Forms of magnesium and how to best choose the right one

It is common for people to complain that the magnesium they take does not work or causes problems because it acts as a laxative on the body. Bioavailability concerns the amount and speed at which a substance is absorbed into your body and becomes available to exert its effects. As with any dietary supplement, it is a crucial factor to consider because it determines product effectiveness. Biologically highly available magnesium forms are more expensive than their less effective counterparts. It is also good to supplement magnesium with B vitamins (either from organ nutrition or as B complex), as they catalyze biochemical reactions and promote better overall assimilation.

Many studies agree that magnesium bisglycinate stands out for excellent bioavailability, which is due to its chelate structure where magnesium is bound to the amino acid glycine. This bond facilitates the passage of magnesium through cell membranes and its absorption in the intestine. The study also compared different forms of magnesium, including magnesium bisglycinate, to evaluate their bioavailability. Results showed that magnesium bisglycinate was one of the best-absorbed forms with a significant increase in magnesium levels in blood plasma.

If you do not want to delve long into the effects of individual magnesium forms and choose supplements more intuitively, you can try our favourite triple combination from Puhdistama. It contains three types of this mineral (malate, glycinate, and taurinate), and the body selects the one that suits it best.

Forms of magnesium and their bioavailability:

Magnesium malate: Magnesium malate combined with malic acid is often recommended for its beneficial effects on physical energy and muscle pain, especially for those suffering from fibromyalgia.
Magnesium citrate is the most commercially available form worldwide and has very high bioavailability, but it can be problematic because at higher doses it has a laxative effect.
Magnesium chloride is often used as a topical supplement for skin and muscles. Its absorption is good, but it still acts as a laxative.
Magnesium oxide is one of the cheapest forms but has very poor bioavailability (partly explaining its low price). Additionally, magnesium oxide is commonly used to treat constipation.
Sea magnesium is derived from seawater and contains other minerals and trace elements. It has become quite popular in recent years.
Magnesium taurinate is often recommended to support cardiovascular health; it is a combination of magnesium with the amino acid taurine. Magnesium and taurine together support balanced blood pressure. They also have excellent bioavailability and are often found in combination with magnesium bisglycinate.
Magnesium salts with laxative effects include chloride, glycerophosphate, sulfate, lactate, carbonate, citrate, and phosphate.

Magnesium absorption by the body

The main site of magnesium absorption is the digestive system, where 30 to 50 % of the daily intake is absorbed, approximately 100 mg, with the rest excreted in stool and urine.

Magnesium absorption in the intestines depends on various factors:

Physicochemical nature of the magnesium salt consumed
Balance among individual dietary components and overall user habits, because, for example, alcohol consumption reduces magnesium absorption in the digestive tract and stimulates urine excretion, leading to increased magnesium loss.
Its absorption can also be affected by the hormonal system condition. For example, increased secretion of adrenaline and cortisol, observed as a response to stress exposure, leads to magnesium deficiency in the body.