Magnesium is an essential mineral for our bodies. The average adult body contains 25 grams of magnesium, of which 50 to 60 percent is found in the bones and most of the rest in the soft tissues. There are hundreds of bodily processes that require this mineral. It acts as a crucial cofactor in myriad enzyme systems, closely intertwined with the regulation of numerous biochemical reactions within the body. These encompass a broad spectrum, ranging from protein synthesis to energy production. Magnesium also plays a pivotal role in maintaining the body's equilibrium by controlling blood sugar levels and regulating blood pressure. In addition, it is important for structural development of bones, nerve impulse conduction, muscle contraction and normal heart rhythm. Suffice it to say, magnesium is a key factor in making several parts of the body function smoothly.
How much magnesium should be consumed daily?
The recommended dietary allowance (RDA) for magnesium for adults is 400-420 mg per day for men and 310-320 mg per day for women. To maintain healthy magnesium levels, it's best to get this mineral from food. Foods that can help you meet your magnesium intake include:
- Leafy green vegetables, such as spinach and kale
- Beans and legumes, including black beans, kidney beans, snap peas, and peanuts
- Unrefined grains, including brown rice, oatmeal, and whole grain breads
- Seeds and nuts, especially pumpkin seeds, chia seeds, almonds and cashews
- Fish, especially salmon and halibut
If your diet is too low in magnesium, taking a magnesium supplement is an easy way to increase your intake of this important mineral.
Different forms of magnesium
Purchasing magnesium supplements can be overwhelming due to the wide range of available forms. It is important to choose the right form of magnesium based on your specific symptoms and health needs. Below are the common forms of magnesium, along with their benefits, drawbacks, and more, so you can choose the best magnesium supplement for your health needs.
Magnesium glycinate is made from magnesium and the amino acid glycinate which is a highly bioavailable form of magnesium. It is effective in treating low magnesium levels, is well tolerated, and is less likely to cause gastrointestinal side effects than other forms such as magnesium oxide and magnesium sulfate. Research suggests that magnesium glycinate may help improve symptoms of depression, anxiety, and memory loss. If you are looking for magnesium products that can be used for overall mood support, magnesium glycinate may be the more appropriate option.
Magnesium citrate is one of the most common forms of magnesium consisting of magnesium and citrate ions. It occurs naturally in citrus fruits, giving them a sweet and sour flavor. Due to its high bioavailability, it is commonly used orally to replenish low magnesium levels. Sometimes it is also used in higher doses to treat constipation as a result of its natural laxative effects. Several studies have suggested that magnesium citrate supplements may be helpful for health problems such as anxiety, osteoporosis, and metabolic syndrome.
Magnesium taurate is made from magnesium and taurine (an amino acid) and is easily absorbed by the body. It may help promote healthy blood sugar levels, and support healthy blood pressure. In addition, animal studies have shown that magnesium taurate is effective in increasing magnesium levels in brain tissue, and therefore may have neuroprotective properties as well as possibly helping to prevent brain tissue damage and deterioration.
Magnesium oxide is an inorganic salt of magnesium formed from magnesium ions and oxygen ions. It is one of the most common forms of magnesium found in dietary supplements that has been shown to be helpful in treating certain health conditions such as headaches and constipation. However, magnesium oxide is less bioavailable in the body than other forms of magnesium, such as magnesium citrate and magnesium glycinate, and may cause side effects such as diarrhea.
As experts in the field of dietary supplements, Alfa Chemistry offers magnesium in multiple forms. Please feel free to contact us with your requirements.
Our products and services are for research use only and cannot be used for any clinical purposes.
