Magnesium is used in over 300 biochemical reactions that take place every day in your body. To say it is essential is an understatement. Considered a ‘macro-mineral’, Magnesium is required in significant amounts, as it’s one of the six essential minerals us humans require from our diet. When Magnesium enters the body, via food or supplement, it is digested and broken down into ‘ions’. These ions play a huge role in the regulation of many different enzymes, some of which play a major role in your overall health. Magnesium has a hand in regulating glucose and fat breakdown, production of proteins, regulation of cholesterol, and the creation of DNA and RNA – all essential and very important functions.
As you know, Magnesium is an in demand mineral, being so vital for a vast amount of important bodily functions. When you have enough of it, your body simply works better.
Here’s a list detailing some of magnesium’s benefits.
- Allows nerves to connect with brain and nervous system more effectively
- Regulates the metabolism of carbs, fats, and proteins
- Modulates insulin sensitivity
- Strengthens cell walls throughout the body
- Regulates calcium for increased bone and teeth health
- Memory improvement from increased neurel function
- Helps stabilize DNA damage and assists in repairing DNA
- Studies link lower magnesium intake with higher rate of heart attack, and type 2 diabetes
Best Magnesium Supplements of 2017
To cut to the chase, we decided to list some of the top rated, best magnesium supplements on the market. If you want to see a similar list, check out our Best Zinc Supplements of 2017 guide.
- Doctor’s Best High Absorption Magnesium Dietary Supplement 200 mg – This is a high-quality magnesium supplement at a reasonable price. It’s chelated, so it offers high bioavailability. As an added bonus, they’re chewable.
- Nature Made Magnesium 250 mg – Nature Made is another affordable option that provides a nice amount of magnesium in each capsule. It’s yeast, gluten, preservative and dye free.
- Sundown Naturals Magnesium 500 mg – This is a great magnesium supplement because it’s a simple one a day dose. As with most Sundown products, this is vegetarian-friendly. It uses the high bioavailability magnesium oxide too.
Unfortunately, the average Western diet is usually lacking in many vitamins and minerals, and magnesium is no different. The World Health Organization estimates that about 1/3 of the US population doesn’t get enough magnesium in their daily diet. After reviewing what magnesium is used for and its benefits, it seems rather obvious that a deficiency could cause pretty severe side effects.
Because magnesium assists in most processes, rather than directly performing them, diagnosing a magnesium deficiency can be a challenge. For example, side effects of a deficiency often overlap with all types of other conditions. Although it may be hard to diagnose, a deficiency can cause a wide range of issues, and while they aren’t all serious, they are all negative in some way.
Magnesium Deficiency Symptoms
- Irregular heartbeat
- Tics/muscle spasms
- Poor memory loss/foggy feeling
- Migraine headaches
- Chronic fatigue
When your magnesium levels are low, your body suffers greatly.
Causes of Magnesium Deficiency
- A diet that consists prominently of processed foods and soda
- Overconsumption of calcium
- Aging, as over time your bodies ability to absorb minerals decreases
- Alcohol destroys magnesium ions
- Antibiotics and steroids have been show to lower magnesium levels
- Liver disease
- Intestinal issues
Types of Magnesium
1.Magnesium Amino Acid Chelate
The best chelated amino acid form of magnesium is aspartate or arginate.
2. Magnesium Oxide
Also referred to as “Milk of Magnesia”, magnesium oxide is commonly used therapeutically as a laxative and relief for acid reflux.
3. Magnesium Citrate
This form of magnesium has lower concentration, but a high level of bioavailability (90%). Magnesium citrate is commonly used to treat constipation.
4. Magnesium Orotate
The most effective form of magnesium supplement, created through the use of the mineral salts of orotic acid. Both plants and animals use orotates to create DNA and RNA. Extensive scientific research by Dr. Hans A. Nieper, M.D. shows orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Magnesium orotate contains many properties that can help protect you and your health, while offering your cells the most readily absorbable form of magnesium on the market today.
5. Magnesium Lactate
Magnesium lactate is a mineral supplement that is most commonly used for constipation. Magnesium lactate should be avoided by those with kidney-related problems.
6. Magnesium Sulfate
Contains 10% lower levels of bioavailability. Commonly known as Epsom Salt.
7. Magnesium Carbonate
This form of magnesium has moderate levels of elemental concentration and 30% bioavailibity rates. Commonly known as chalk.
8. Magnesium Glycinate, Malate & Taurates
Chelated forms of magnesium are less concentrated, but they offer increased bioavailability.
The Underrated Mineral
If you weren’t familar with magnesium before, you now know how important it is. It shoulders a large burden – literally helping with almost everything that goes on inside of your body. If you are consistently deficient for a long period of time, you will suffer a long list of minor to major side effects. On the other hand, if you maintain proper intake of magnesium, you will see many health benefits, and lower occurances of major and minor illnesses, diseases, and pain.