Magnesium: Everything you need to know!

Magnesium is an essential mineral with many different functions in the body. It contributes to the nervous system and muscle function, for example. A magnesium deficiency therefore has several consequences for the body.

This article covers everything about magnesium. You'll learn about the types of magnesium, its benefits, its sources, and more.

Magnesium is a mineral the body needs for a wide range of functions. Most people are familiar with magnesium for its effects on rest and muscle recovery, but it also influences other bodily processes. For example, it also affects energy and mental health.

Magnesium is found in chocolate, vegetables, and nuts, among other things. A deficiency or excess is rare, but when it does occur, it can cause quite unpleasant symptoms. Your body absorbs magnesium through the small intestine. Magnesium absorption can vary significantly depending on the supplement and the type of food. You can read more about this later in the article.

Magnesium is available in various forms. These variants have different properties and are not all equally absorbable.

Magnesium types can actually be divided into two types: organically bound and inorganically bound.

Organic magnesium is a form of magnesium in which magnesium is bound to an organic molecule.

These forms are absorbed the best.

• Magnesium bisglycinate - This form is known for its relaxing effect on the nervous system and muscles. It is a combination of magnesium and the amino acid glycine.
• Magnesium citrate - This form of magnesium is combined with citric acid and is better absorbed. It is often used for people suffering from constipation.
• Magnesium malate - This form of magnesium is also combined with another substance, in this case malic acid. This is often recommended for people who want muscle support or suffer from fatigue.
• Magnesium Taurate - This is another form of magnesium known for its relaxing effects and cardiovascular benefits. It's a combination of magnesium and the amino acid taurine.

Inorganic magnesium is a form of magnesium in which magnesium is bonded to an inorganic molecule or atom.

• Magnesium oxide - These forms are widely used against heartburn and constipation.
• Magnesium hydroxide - is also used against heartburn and constipation.
• Magnesium chloride - This form is primarily used for nerves and muscles. It's known for its relaxing effect. It's often used in flakes for topical use.
• Magnesium sulfate - This form is also called Epsom salt and is known for its strong laxative effect.

The amount of magnesium you need varies by age and specific needs. The table below provides guidelines for daily intake.

It's important to know that these are general recommendations and that needs can vary from person to person. It's wise to consult a medical professional before starting supplements, especially if you have an underlying health condition.

Magnesium has positive effects on both the body and the mind. The benefits of magnesium are listed below.

1. Helps against fatigue and for a healthy energy level - Magnesium is essential for the production of ATP, which is a substance our body uses to create energy. It also plays a role in regulating electrolyte balance and nerve function, which also helps prevent fatigue.
2. Good for a good night's sleep - Magnesium helps you relax during stressful times because it has a calming effect on the nervous system. It also plays a role in the production of 5-HTP and serotonin, which converts to melatonin. It's also linked to GABA, a calming neurotransmitter in the brain [1].
3. Supports electrolyte balance - Magnesium is one of the electrolytes important for proper fluid balance, nerve function, and muscle contraction. It also plays a role in the balance of other important electrolytes, such as potassium, calcium, and sodium.
4. Supports the nervous system - The nervous system is like electrical wiring that transmits signals between the brain and the rest of the body. Magnesium supports this system by ensuring that nerve cells don't become overactive and thus remain "calm."
5. Is good for the muscles - Magnesium helps conduct signals between nerves and muscles. It also helps maintain the balance between muscle contraction and relaxation.
6. Contributes to normal protein synthesis - Protein synthesis is the process of building new proteins. This requires the assembly of amino acids. Magnesium supports this process.
7. Supports cognition - Magnesium supports various psychological functions. It's involved in signal transmission between brain cells and regulating neurotransmitters.
8. Helps keep bones and teeth healthy - Magnesium helps form healthy bone and tooth structures. It works together with calcium to achieve this.
9. Supports cell division - Cell division involves many steps and magnesium acts as a kind of 'director' in carrying out these steps, making it work more efficiently.
10. Good for concentration - Magnesium plays a role in neurological processes, such as the transmission of signals between the brain and nerve cells. This is important for clear thinking, focus, and concentration. Magnesium is also involved in the function of neurotransmitters, which are related to alertness, attention, and concentration.

Magnesium is essential for a wide range of functions in the body and mind. When you don't get enough magnesium from food, various symptoms can occur. A magnesium deficiency is more common than you might think. Approximately 20 to 30 percent of adults don't get enough magnesium.

As you read above, magnesium is essential for a wide range of functions in the body and mind. When you don't get enough magnesium from food, various symptoms can occur. A magnesium deficiency is more common than you might think. Approximately 20 to 30 percent of adults don't get enough magnesium.

The symptoms of a magnesium deficiency[2][3]:

• Loss of appetite
• Nausea
• Concentration problems
• Gloom
• Fatigue
• Muscle problems
• Heart problems
• Nerve problems
• Numbness
• Tingling

A magnesium deficiency can therefore significantly impact your physical and mental health. There are also circumstances that may increase your magnesium needs, or cause it to be absorbed less effectively. In these cases, pay extra attention to your intake or take a supplement.

Many foods are processed before they're eaten. Think of grinding, heating, or refining. Magnesium is lost with every processing step. Furthermore, magnesium is often present in the skin, or it evaporates into the cooking water if you overcook food. Food from bags, packets, or cans also contains few nutrients, including magnesium.

When you're stressed, your body uses more magnesium[4]. As mentioned earlier, magnesium plays an important role in relaxation and the production of neurotransmitters, which are responsible for feelings of happiness. Chronic stress can therefore cause a magnesium deficiency, but a magnesium deficiency can also cause stress. Then you end up in a vicious cycle.

With intestinal problems like Irritable Bowel Syndrome or Leaky Gut Syndrome, a vicious cycle can also develop. The intestinal problems can lead to reduced absorption. But reduced magnesium absorption can also lead to reduced intestinal muscle function.

Alcohol stimulates the kidneys to excrete more magnesium. It also reduces the efficiency of digestion and can cause a vitamin D deficiency. Vitamin D is necessary for proper magnesium absorption[5].

In some cases, estrogen levels can be too high in women. This is called estrogen dominance. To eliminate estrogen, the body needs magnesium. Estrogen dominance therefore requires more magnesium. If there is too little magnesium, estrogen levels can rise even further. This is another vicious cycle.

Magnesium is involved in releasing energy from carbohydrates. Insulin resistance makes the body insensitive to insulin. Blood sugar levels then rise. This results in higher blood sugar levels and increased magnesium consumption, meaning you need more of it. Magnesium is also less well absorbed with insulin resistance.

Magnesium is processed by the kidneys. They filter it and ensure that any excess is excreted. Caffeine affects kidney function. It acts as a diuretic, which encourages your kidneys to excrete more urine. This can lead to excess magnesium loss because it leaves your body through urine and isn't absorbed[6].

Caffeine is found in, among other things:

• Coffee
• Tea
• Cola
• Chocolate

Antacids reduce the stomach's acidity. If there's too little stomach acid, the body can absorb fewer nutrients. This can lead to a mineral deficiency, such as magnesium. Your body can't digest food, and the magnesium is excreted undigested.

You also have an increased risk of a magnesium deficiency if you participate in elite sports or frequent saunas. This is because sweating causes the loss of various minerals, including magnesium. The body then simply needs more magnesium to stay healthy.

Below are 20 food sources that are high in magnesium.

Too much magnesium can cause a number of symptoms. For example, some forms of magnesium (particularly the inorganic forms) are used as laxatives for a reason. This laxative effect can also be a drawback. Below are all the side effects of too much magnesium.

1. Diarrhea
2. Nausea
3. Fatigue
4. Muscle weaknesses
5. Palpitations
6. Low blood pressure

To reduce the adverse effects of magnesium, if you do require a higher dose, it can help to minimize its impact on the gastrointestinal system. This can be done by taking it after meals or spreading the dose throughout the day.

With all the different types of magnesium available, it can be difficult to determine which form is best. For optimal results, it's best to combine different forms of organically bound magnesium. Organically bound magnesium is more easily absorbed.

For example, combine magnesium citrate and magnesium bisglycinate for the most complete effect. Magnesium bisglycinate is better absorbed by the brain and benefits psychological functions, while magnesium citrate is better absorbed by muscles and thus has an effect on the muscles and nervous system.

For example, we sell the Magnesium & Taurine supplement in our webshop. This also contains vitamin D and vitamin B6. Magnesium works closely with vitamin D3 .

In addition, taurine and the active form of B6 (P5P) help improve magnesium absorption into cells. This allows the body to utilize this magnesium more quickly.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
2. https://pubmed.ncbi.nlm.nih.gov/29387426/
3. https://pubmed.ncbi.nlm.nih.gov/22087052/
4. https://www.ncbi.nlm.nih.gov/books/NBK507250/
5. https://pubmed.ncbi.nlm.nih.gov/7836619/
6. https://www.researchgate.net/publication/279923885