Magnesium is a crucial mineral that plays a key role in more than 600 different enzymatic functions within the human body. Beyond this impressive statistic, magnesium is an indispensable cofactor in various metabolic pathways and biochemical functions, including nerve impulses, cellular energy, cardiovascular health, bone health, mood, blood glucose control, hormone balance, and immune function. Specifically, magnesium is required for every heartbeat, helping regulate blood pressure and heart rhythm.
However, magnesium can be depleted in the body through transmembrane ion transport, which can occur when taking specific vitamins, supplements, or medications. Stressful events, such as consuming alcohol or experiencing environmental stressors, can also lead to magnesium depletion. Certain studies have identified several medications that can reduce magnesium levels, including some commonly used for heart disease, high blood pressure, and asthma. In addition to medications, other common substances can also have a negative impact on magnesium levels. For example, certain food additive, often used as an anti-caking agent in food, can be found in antacids, nutraceuticals, high-dose calcium, high-dose vitamin D, and caffeine.
Given the growing depletion of magnesium and other minerals in food and water sources, it's increasingly important to supplement your diet with magnesium to ensure you get the necessary levels to support optimal health. Research has shown that a magnesium deficiency can have negative impacts on health. According to Morley Robbins, an expert in magnesium, "Magnesium plays a role in all metabolic systems and is, therefore, a contributing factor to nearly all major health issues."
Low magnesium levels are also linked to chronic inflammation, which drives aging, obesity, and chronic diseases. A magnesium deficiency can enhance oxidative damage and introduce a stress response in the body. Stressful events can also deplete magnesium, and anxiety and diminished stress resilience are common symptoms of magnesium deficiency. Research has shown that supplementing with magnesium decreases inflammatory markers in the blood, highlighting magnesium's important role in overall health."
Measuring magnesium levels in the blood is a common way to assess magnesium status, but it may provide a partial picture. Only a tiny amount of magnesium is present in the blood, most stored in bones and inside cells. This means that serum magnesium levels may not accurately reflect total magnesium levels in the body. An HTMA or Hair Tissue Mineral Analysis can provide a more comprehensive assessment.
Magnesium Absorption
Magnesium forms can vary in absorption rates, bioavailability and potential side effects. Magnesium absorption can diminish if stomach acid, pancreatic output & intestinal health is not optimal. In these instances, absorption through the skin is more optimal. It's always a good idea to consult with a healthcare professional before starting any new supplement regimen.
Types of Magnesium
Magnesium oxide: This is one of the most common types of magnesium supplements and is often used to relieve constipation.
Magnesium citrate: This form of magnesium is easily absorbed by the body and is commonly used to promote relaxation and support healthy digestion.
Magnesium glycinate: This form of magnesium is highly bioavailable and is known for its calming effects on the body.
Magnesium chloride: This type of magnesium is often used in topical preparations, such as magnesium oil, which is absorbed through the skin.
Magnesium sulfate: Also known as Epsom salt, this form of magnesium is often used in baths to promote relaxation and relieve sore muscles.
Magnesium Threonate: This form of magnesium has been shown to have a unique ability to cross the blood-brain barrier supporting healthy brain magnesium levels, making it a potential option for cognitive support. It supports healthy synapse and function, as well as sleep quality, stress management and mood support.
Magnesium malate: This form of magnesium is often used to support healthy energy levels and promote muscle relaxation.
Magnesium bicarbonate is a relatively rare form of magnesium that is created when magnesium hydroxide (Mg(OH)2) reacts with carbon dioxide (CO2) and water (H2O). It is not typically found in dietary supplements or foods, as it is not very stable and tends to decompose into other forms of magnesium. However, it has been studied for potential therapeutic benefits, particularly in reducing inflammation and improving cardiovascular health. Some proponents of natural health and alternative medicine also suggest that magnesium bicarbonate may be more bioavailable and easily absorbed than other forms of magnesium. However, more research is needed to understand magnesium bicarbonate's properties and benefits fully.
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