Magnesium: The Best Forms, Benefits, and Supplements

Magnesium is an ESSENTIAL electrolyte that most of us aren't getting enough of!

Important for ATP and energy production, Magnesium also plays a vital role in managing blood sugar, heart health, mood, and healthy brain function.

Although Magnesium can be found in a variety of foods - many people aren't hitting their Magnesium needs.

In fact over 50% of Americans aren't getting enough in their diets for a variety of reasons.

Keep reading and we'll break it down.

KEY TAKEAWAYS

• Roughly 50% of Americans aren't getting in enough Magnesium
• Magnesium is needed for many bodily functions; energy production, muscle protein synthesis, muscle functions, regulating fluids, and more.
• There are a variety of forms of Magnesium used in supplements, some good, some bad.

MAGNESIUM 101

Magnesium levels are a major component of our general health and wellness, but its benefits don't stop there. Evidence-based research suggests that magnesium intake can influence athletic performance in more ways than one. (More on that later.)

Research has found that magnesium deficiency is all too common. So, how much magnesium do you need per day? The current Recommended Dietary Allowance (RDA) for magnesium varies between individuals. Males between the ages of 19 and 30 need 400 mg of magnesium daily, while females of the same age need 310 mg of magnesium. Those recommendations jump to 420 mg of magnesium and 320 mg of magnesium, respectively, for those above 31.

Sources of magnesium include:

• Green leafy vegetables
• Legumes
• Nuts
• Seeds
• Whole grains

MAGNESIUM ROLES: WHY YOU NEED ADEQUATE INTAKE

Magnesium is a vital mineral that influences a number of biological processes within the human body. Our cells, tissues, and organs require it to function correctly. Magnesium helps regulate sodium, calcium, and potassium, and it's involved in hundreds of enzymatic reactions that influence energy production, blood sugar control, muscle and nerve function, and blood pressure control. Not to mention, it's critical for DNA and protein synthesis, and it assists with calcium absorption for bone health.

HEART HEALTH

• Reduces risk of major cardiovascular risk factors
• Magnesium transports other electrolytes into the cell
• Supports nerve signals and muscle contractions

Magnesium plays a multi-faceted role in heart health. It helps regulate heart rhythm, supports muscle function, and plays a role in the relaxation of blood vessels. Plus, it is critical in transporting potassium and calcium across the cell membrane, an essential mechanism for healthy electric signaling in the heart.

Magnesium also offers anti-inflammatory effects, meaning adequate intake of magnesium-rich foods or supplements can help reduce blood pressure and improve blood flow. The effects of magnesium can reduce the risk of developing cardiovascular disease.

ENERGY

• Supports the synthesis of adenosine triphosphate
• Plays a role in glycolysis, oxidative phosphorylation, and the citric acid cycle
• Supports muscle function

The effects of magnesium also extend to energy production and metabolism. It is involved in the many biochemical processes required to convert food to energy. For example, magnesium plays a critical role in synthesizing adenosine triphosphate, the body's primary energy currency. The presence of magnesium helps activate ATP in the cells, making it available for various functions.

Magnesium is also involved in glycolysis, oxidative phosphorylation, and the citric acid cycle. Not to mention, magnesium is critical for muscle function. The contraction and relaxation of muscles are key to physical activity and energy expenditure. Lower magnesium levels can inhibit energy production and lead to muscle weakness and fatigue.

PROTEIN SYNTHESIS

• Serves as a cofactor in enzymatic reactions
• Involved in DNA replication
• Acts as structural stabilizers

Magnesium has been linked to protein synthesis through its role in enzymatic reactions and gene expression. Magnesium ions are essential to the proper functioning of ribosomes, which are necessary for translating genetic material into proteins. Magnesium is also a structural stabilizer, essential for assembling amino acids into polypeptide chains.

SLEEP

• Helps regulate neurotransmitters involved in sleep
• Helps regulate melatonin
• Supports the body’s natural circadian rhythm

Magnesium also plays a critical role in promoting healthy sleep patterns and enhances the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that contributes to relaxation and tranquility. Additionally, magnesium is involved in producing melatonin, the hormone responsible for our sleep-wake cycles. And if you find that your sleep quality and duration have improved with magnesium supplementation, it's likely thanks to the ion's role in supporting your body's natural circadian rhythm.

SIGNS OF MAGNESIUM DEFICIENCY

Magnesium deficiency or hypomagnesemia is characterized by low or insufficient levels of magnesium in your system. Lower magnesium levels can be caused by poor dietary magnesium intake or underlying chronic health conditions. Unfortunately, low magnesium levels are a widespread concern, with research showing up to 20% of the population may be deficient in the vital mineral.

Symptoms of magnesium deficiency include:

• Decreased appetite
• Fatigue
• Muscle spasms
• Abnormal heart rhythm
• Muscle weakness
• Muscle cramps
• Headaches
• Abnormal eye movements
• Convulsions

FACTORS CONTRIBUTING TO MAGNESIUM EXCRETION AND POSSIBLE DEFICIENCY

Several factors can play a role in magnesium excretion and potentially lead to a deficiency. These may include:

• Excessive loss: Excessive sweat and urination can cause a deficiency in magnesium. Intense physical exercise, poorly controlled blood sugars, and diuretic medications can all lead to excessive output of magnesium.
• Vitamin B6 deficiency: Vitamin B6 can facilitate the uptake of magnesium, so a deficiency in the vitamin may translate to a magnesium deficiency.
• Conditions causing malabsorption: Conditions like celiac disease and inflammatory bowel disease can lead to poor absorption of essential nutrients like magnesium.
• Prolonged fasting: Inadequate magnesium intake due to poor nutritional intake can lead to deficiency.

MAGNESIUM IN SUPPLEMENTS

Magnesium intake has been linked to improved health markers thanks to its role in many biological processes. Adequate magnesium levels are associated with a lower risk factor for many chronic health concerns, but can taking magnesium supplements improve athletic performance?

Research suggests that magnesium may play a critical role in maximizing physical performance.

Magnesium status can influence energy production and normal muscle function, both essential to training at your best. However, not all magnesium supplements are created equal.

• Magnesium Glycinate = Magnesium bound with the amino acid glycine
• Magnesium Malate = Combination of magnesium and malic acid
• Magnesium Citrate = Magnesium bound to citric acid

When it comes to magnesium supplementation, magnesium glycinate gets the MVP in our books.

Here's a few reasons why:

1. It's bound with the amino acid glycine. 
2. Magnesium glycinate has one of the highest absorption rates when compared to other forms. 
3. Studies show that magnesium glycinate also has the lowest occurrence of gi issues.

RELATED 

Blog: Why You Should Be Using Magnesium Glycinate 

Blog: Magnesium 101: The Best Types of Magnesium