Why is Magnesium important?

Magnesium is an essential mineral, which plays a vital role in many of the body’s functions. It is involved in numerous bodily functions, from supporting muscle and nerve function to regulating blood sugar levels and promoting a healthy heart. Magnesium is involved in over 300 enzymatic reactions in the body, making it an indispensable part of our daily diet. The recommended dietary allowance (RDA) for Magnesium varies by age, sex, and life stage, but generally, adult men require about 400-420 mg/day, and adult women need about 310-320 mg/day. [1]

Can we obtain Magnesium from our diet?

Magnesium is indeed present in many natural foods, which means it is accessible through a balanced diet. Magnesium rich foods include leafy greens like spinach and kale, nuts and seeds such as almonds and sunflower seeds, legumes like black beans and lentils and wholegrains such as quinoa. Additionally, fatty fish, avocado, bananas and dark chocolate can contribute to Magnesium intake too. [2]

Obtaining Magnesium from natural food sources is preferable as Magnesium rich foods come packaged with other essential nutrients, vitamins and fibre which work synergistically to promote overall health. Magnesium from whole foods is also typically more readily absorbed than Magnesium in supplement form.

Why is Magnesium deficiency so common?

Despite its availability in food sources, Magnesium deficiency is relatively common - up to 50% of people may be deficient in this vital mineral. [3] Symptoms of Magnesium deficiency can range from mild to severe and may include muscle cramps, fatigue, irregular heartbeat, and even seizures in extreme cases. [4]

Risk factors for deficiency include older age, certain medications (like diuretics), gastrointestinal diseases, and conditions like diabetes which affect Magnesium absorption.

However, people can be deficient due to several modern lifestyle and dietary factors. Firstly, diets containing heavily processed foods tend to lack Magnesium rich sources, such as leafy greens, whole grains and nuts and seeds. Secondly, because of over farming and poor soil quality many of our foods don’t contain as many nutrients, including Magnesium, as they once did. [5] Thirdly, excessive consumption of caffeinated drinks, alcohol and certain medications can lead to more Magnesium being excreted from the body through urine, further depleting Magnesium levels. And lastly, stress, which is so prevalent in daily life, can contribute to deficiency because stress hormones can interfere with Magnesium absorption and utilisation.

How can we combat Magnesium deficiency?

In order to combat deficiency, we either need to eat even more Magnesium-rich foods or we can take Magnesium supplements to boost levels in the body. For the reasons described above, it can be difficult to get enough Magnesium through our food alone therefore supplementing would we a way of ensuring we are getting adequate amounts of this essential mineral.

Magnesium can also offer benefits for specific conditions, for example, reducing the frequency of migraines and improving symptoms of depression and anxiety. Some studies also suggest that Magnesium supplements may help regulate blood pressure and improve insulin sensitivity. [6]

Types of Magnesium and Magnesium Benefits

As we recognise the importance of Magnesium, it’s important to understand the various Magnesium types that are available. Each type comes with its own unique properties and benefits, catering to specific health needs, whether it’s easing muscle cramps, enhancing sleep quality, supporting heart health or addressing other health issues. We will explore different types of Magnesium, describing what they are and the health benefits of each one.

Magnesium Lactate

Magnesium Lactate is the salt formed when Magnesium binds with lactic acid. It is easily absorbed and is gentle on the digestive system. It supports the function of the heart, nervous system and digestive system. It may support heart health by helping maintain proper blood pressure levels. [7]

Magnesium Orotate

This is a compound of Magnesium and orotic acid, a natural substance, involved in your body’s construction of genetic material, including DNA. This type of magnesium is particularly valued for its potential cardiovascular benefits. It is believed to support heart health by promoting optimal energy production within cardiac cells and enhancing overall cardiovascular function. Some studies suggest that magnesium orotate may help reduce the risk of arrhythmias and support heart muscle function. [8]

Magnesium Malate

Magnesium malate is a compound of magnesium and malic acid. It is commonly used to improve energy production in the body, making it beneficial for those dealing with chronic fatigue and low energy levels. This type of magnesium may also help reduce muscle pain and discomfort.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and the amino acid taurine. This type of magnesium is often sought after for its calming and relaxing effects on the nervous system. It may help reduce anxiety and stress, as well as improve sleep quality. Taurine itself has been associated with cardiovascular benefits, and when combined with magnesium, it may offer additional heart-protective effects. Magnesium taurate is considered a well-absorbed and gentle form of magnesium, making it suitable for those with sensitive stomachs.

Magnesium Citrate

Magnesium citrate is well-known for its effectiveness in relieving constipation and promoting regular bowel movements. It is also used to enhance overall magnesium levels in the body, which can help with muscle function, nerve transmission, and bone health.

Magnesium Glycinate

Magnesium glycinate is highly absorbable and gentle on the stomach, making it suitable for people with sensitive digestive systems. It is often used to promote relaxation, reduce anxiety, and support better sleep quality. Magnesium glycinate may also aid muscle recovery after exercise. LLS Magnesium Bisglycinate is a premium quality Magnesium supplement and offers all the Magnesium benefits described above. What's more, it has no added bulking agents or excipients, making it a clean and natural supplement choice.

Sucrosomial Magnesium

Sucrosomial magnesium is a newer form of magnesium designed for improved absorption and bioavailability. It combines Magnesium with Sucrosomial technology, which protects the Magnesium in the gastric environment and carries it to the gastrointestinal tract where it can be easily absorbed. It can provide Magnesium benefits, such as muscle relaxation and stress reduction, with a smaller, more effective, dosage. [9]

Those described above are just some of the different types of Magnesium supplements available. The choice of which one to use depends on individual health needs, preferences, and considerations such as absorption and tolerability.

Is there a supplement which includes different types of Magnesium?

LLS Magnesium Complex Advanced is a carefully formulated blend of all seven of the types of Magnesium described above, in one single supplement. These seven types of Magnesium are all highly absorbable and you get the combined benefits of them all in one convenient supplement. It provides a high dosage of 329mg total Magnesium per serving. The recommended Nutrient Reference intake of Magnesium by the UK National Diet and Nutrition Survey [10] is 375mg, so this supplement provides 88% of RDA per serving. It is a premium supplement with no bulkers, fillers or excipients so you can rest assured that it is a clean, safe and effective product. It's UK made and protected by GMP certification. In addition, it also contains Vitamin B6, which helps with Magnesium absorption and also Manganese Citrate which helps support blood sugar regulation and bone health.

Are there side effects from taking Magnesium supplements?

Magnesium supplements are generally safe when taken at recommended doses, however they can cause some side effects if taken in excess. Common side effects may include diarrhoea, abdominal cramping and gastrointestinal discomfort. [11] These are more likely to occur with the types of Magnesium which have a laxative effect, such as Magnesium Citrate. It is important to start with a lower dose and gradually increase it, to reduce the risk of gastrointestinal side effects. Splitting the daily dose into smaller amounts taken throughout the day can also help reduce the risk of digestive side effects.

Before taking Magnesium supplements it’s advisable to consult with a healthcare professional, as they can provide personalised guidance based on your specific health needs and any underlying conditions which you may have.

How to ensure your Magnesium intake is optimal

We have explored the key role of Magnesium in the body and have uncovered many different forms of Magnesium and their unique properties, from the energy-boosting magnesium malate to the calming effects of magnesium glycinate and the potential cardiovascular support of magnesium orotate. Whether you’re seeking relief from muscle cramps, aiming to improve sleep quality, or looking to boost your overall well-being, Magnesium has something to offer.

If overall well-being is your goal and you want to make sure you’re getting enough Magnesium, then a supplement such as Magnesium Complex Advanced is perfect, as it combines the benefits of seven different types of Magnesium, in one handy supplement. 

The vital role magnesium plays in maintaining our health cannot be underestimated. It is a mineral that impacts nearly every aspect of our physiology, from muscle function to heart health, and even cognitive well-being. So, whether you choose to obtain magnesium from natural food sources or opt for supplements (to ensure you’re meeting optimal levels), incorporating this essential mineral into your daily life can have a profound impact on your health and vitality.

Sources

[1] Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: National Academy Pres 1997 https://nap.nationalacademies.org/read/5776/chapter/1

[2] Vormann Jurgen Magnesium: Nutrition and Homoeostasis. Published online 2016 May 23. Doi: 10.3934/publichealth.2016.2.329 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/

[3] Open Heart. 2018; 5(1): e000668. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Published online 2018 Jan13. doi: 10.1136/openhrt-2017-000668 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

[4] Flink Edmund B Magnesium Deficiency. Etiology and Clinical Spectrum First published: January/December 1981 https://doi.org/10.1111/j.0954-6820.1981.tb02648.x Citations: 16 https://onlinelibrary.wiley.com/doi/abs/10.1111/j.0954-6820.1981.tb02648.x

[5] DiNicolantonio James J, O’Keefe James, Wilson William Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis April 01, 2018 https://openheart.bmj.com/content/5/1/e000668

[6] Grober Uwe Schmidt Joachim, Kisters Klaus. Magnesium in Prevention and Therapy Affiliations expand PMID: 26404370 PMCID: PMC4586582 DOI: 10.3390/nu7095388  https://pubmed.ncbi.nlm.nih.gov/26404370/

[7] DiNicolantonio James J, Liu Jing, O’Keefe James H Magnesium for the prevention and treatment of cardiovascular disease Published online 2018 Jul 1. doi: 10.1136/openhrt-2018-000775 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045762/

[8] Schwalfenberg Gerry K, Genuis Stephen J The Importance of Magnesium in Clinical Healthcare Published online 2017 Sep 28. doi: 10.1155/2017/4179326 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/

[9] https://ultramag.it/en/magnesio-sucrosomiale

[10] https://www.hsis.org/a-z-food-supplements/magnesium/

[11] Institute of Medicine (IOM). Food and Nutrition Board Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.  https://nap.nationalacademies.org/read/5776/chapter/8#191