When it comes to important nutrients, magnesium may easily be at the top.
Although information on magnesium has not been so widespread, this article explains how to consume it properly, how to distinguish the different types of magnesium, and what to be cautious about.
Magnesium represents a mineral which is present in almost every body organ process. Magnesium is active in more than 300 biochemical processes and it provides the body with energy and it recharges the cell function and activity.
- Provide nerve function
- Provide normal muscle function
- Improve the immune system
- Regulate the heart rhythm
- Enables bones strengthening
Magnesium is also capable of fighting:
- Chronic pain
- Cardiovascular disease
- Restless leg syndrome
- Muscle cramps
- Elevated blood pressure
- Chronic stress
What is interesting about magnesium is that, it is the fourth most abundant element on Earth and the ninth in the entire.
Most people lack levels of magnesium that are necessary for obtaining excellent health.
The reasons behind this occurrence are various. The first one is related to gradual depletion of nutrients from the soil. This leaves vegetables with low levels of magnesium. The second reason are certain diseases such as IBS and Crohn’s disease, and particular medications like Protons pump inhibitors and diuretics.
Magnesium as an additive can be mostly found in multivitamins and some laxatives.
Magnesium has one problem and it is that magnesium is not easily absorbed in the body. When consumed, only 45% of it is the maximum absorbed amount and 35% in the minimum.
It is very important to know that magnesium supplement ought to be taken on an empty stomach, so it is not obstructed by anything else in the absorption process.
The best magnesium absorption options:
The skin absorbs magnesium the best, so prepare yourself Epsom salt baths, and include magnesium lotions, gels, oils or creams. If you decide to take it orally, always go for magnesium citrate- it brings out the best results.
Types of Magnesium:
- Magnesium Aspartate for Fatigue and Muscle Sensitivity
Magnesium Aspartate neutralizes fatigues and keeps the muscles in shape. Magnesium and aspartic acid play a key role in giving out cellular energy.
- Magnesium Citrate for Stool loosening
This kind of magnesium possesses a solid bioavailability and is quickly absorbed during the digestion. It is easily found in many food products and it can be a great source of magnesium.
- Magnesium Malate for Fibromyalgia, Muscle Pain & Tender Points
This mixture is used and studied mostly for fibromyalgia. It enables ATP production and gives the cells energy. Also, some studies support the claim that the combination annihilates muscle pain and tender soreness in fibromyalgia patients.
- Magnesium Glycinate
This is an amino acid that is quite familiar among people. It does not act as a laxative due to the glycine content but it acts in a very calming manner.
- Magnesium Taurate for Cardiovascular, Insulin Sensitivity, Calming
This magnesium type regulates the blood pressure, relaxes the nerve cells and improves the heart muscle performance, while preventing blood clots.
- Magnesium Orotate for Heart failure, Angina, Exercise
The good thing about this type is that orotates enter the cell membranes and provide great dosage of magnesium even to the deepest layers of the cells.
Orotates are also engaged in the formation of RNA and DNA and are known to improve their structure. This combination is also favorable for preventing heart failure, angina other diseases.
- Magnesium-L Threonate for Your Brain
The brain gets greatly affected by this type of magnesium, which improves its function and memory as well. This form of magnesium has recently been studied to improve memory and brain function.
In a trial study, it was concluded that this type of magnesium benefits both short-term and long-term memory, and gives a strong boost results by 15% for short-term memory and 54% for long-term memory.
The magnesium-L-threonate is very easily absorbed and thus the brain benefits the most.