Magnesium, an essential mineral, plays a pivotal role in numerous bodily functions, underscoring its importance for maintaining optimal health and wellness. Engaging in over 300 enzymatic reactions, Magnesium is crucial for protein synthesis, muscle and nerve function, glucose balance, and blood pressure regulation. Its contribution to bone structure, DNA, RNA, and antioxidant Glutathione synthesis further highlights its significance.
While Magnesium is found in many foods, it is estimated that ~70% of Americans are Magnesium deficient (!) and require supplementation. To make matters worse, our soil and food is not as nutrient-dense as it once was, chronic stress and environmental toxins are much more present in our daily lives, both of which tax our Magnesium absorption and utilization.
Because magnesium is responsible for so many of your body's functions, your body intuitively knows its importance in creating homeostasis. When you don't get enough from your diet (and very few of us are) It will pull stores of Magnesium from your bones, teeth, and other tissues in order to utilize Magnesium for multiple essential systems. This can result in numerous diseases, chronic illnesses, and a cascade of associated symptoms.
Importance of Magnesium for Health
1. Magnesium and Bone Health: The Keystone of a Strong Skeletal System
Magnesium's indispensable role in bone health cannot be overstated. It is a critical player in the absorption of Calcium and the activation of Vitamin D within the kidneys—two processes that are foundational for developing and maintaining bone mineral density. This is especially important for athletes, women entering or in menopause, and senior citizens. But Magnesium's contributions to bone health extend beyond these functions... It also influences the activity of osteoblasts and osteoclasts, the cells responsible for forming and resorbing bone tissue, respectively. By ensuring an adequate intake of Magnesium, one can support a healthy bone matrix and overall skeletal strength, laying the groundwork for a robust frame well into later life.
2. Magnesium for Cardiovascular Health: Your Heart's Best Friend
The cardiovascular benefits of Magnesium are profound and multifaceted. By supporting relaxation of the blood vessels, Magnesium plays a crucial role in supporting balanced and healthy pressure, which is a significant factor in the prevention of heart health complications. The relationship between Magnesium and cardiovascular health extends into the realm of heart rate, where it helps maintain a regular heartbeat. Furthermore, evidence suggests that regular Magnesium supplementation can support healthy blood flow and blood viscosity, which can also help regular users avoid common vascular health issues as they age. For those seeking to maintain heart health, incorporating an adequate amount of Magnesium into their diet via supplementation is nearly non-negotiable.
3. Managing Blood Sugar with Magnesium: A Glycemic Guardian
Magnesium's influence on the body's carbohydrate metabolism and its role in insulin activity underscore its importance in blood glucose management. Insulin resistance (syndrome x), a precursor to type 2 diabetes, is often linked to Magnesium deficiency. By facilitating the transport of sugar from the bloodstream into cells, Magnesium helps support enhanced insulin sensitivity and, subsequently, more-stable blood sugar control. This mechanism demonstrates Magnesium's potential as a valuable tool in the dietary management of balanced blood sugar, highlighting the importance of sufficient Magnesium intake for those at risk of or managing this condition.
4. Mental Health, Sleep, and Nervous System Support: The Calming Mineral
Beyond its physical health benefits, Magnesium has profound implications for mental health and the nervous system. It acts as a regulator of neurotransmitters, which transmit messages throughout the brain and body, playing a key role in preventing Magnesium-deficiency-related migraines and Magnesium-deficiency-related depression and anxiety.
Magnesium's impact on sleep is particularly noteworthy; it helps regulate the production of melatonin, the hormone responsible for sleep cycles, thus supporting sleep quality and duration. For individuals experiencing stress, anxiety, or sleep disturbances, Magnesium may offer a natural remedy to support their mental well-being and quality of life.
5. Muscle Function and Magnesium: The Athlete's Ally
Magnesium's role in muscle function—specifically in aiding muscle contraction and relaxation—makes it indispensable for athletes and physically active individuals. It facilitates the transport of Calcium & Potassium into muscle cells, crucial elements for muscle health and performance. This mechanism not only helps prevent muscle cramps and fatigue but also supports muscle recovery post-exercise. For those engaged in regular physical activity, ensuring sufficient magnesium intake can lead to improved performance, reduced risk of injury, and faster recovery times.
Which type of Magnesium is right for you?
The array of magnesium supplements available on the market caters to a wide range of health needs and preferences. Understanding the unique benefits and applications of each can help you choose the most suitable form for your health goals.
1. Magnesium Oxide for Digestive Issues
Despite its far-lower bioavailability, Magnesium Oxide is highly effective in managing heartburn and providing constipation relief. It acts quickly to neutralize stomach acid, making it a go-to option for temporary relief of acid reflux symptoms. Additionally, its osmotic effect on the intestines can stimulate bowel movements, offering an effective solution for occasional constipation.
Magnesium Oxide can alleviate constipation, migraines and heartburn, but it’s absolutely the LEAST bioavailable form. You have to take large amounts of Magnesium Oxide to increase your overall levels, which can cause upset stomach and diarrhea.
Magnesium oxide is great for headaches, so it’s not a bad idea to have on hand to manage temporary headaches or migraines.
2. Magnesium Citrate
This form is known for its good absorption rate and effectiveness in improving bowel movements, making it a popular choice as a gentle laxative. Magnesium Citrate can also be used to cleanse the bowel before medical procedures. Its bioavailability ensures that it supports overall Magnesium levels in the body, contributing to the myriad of health benefits associated with this essential mineral.
Magnesium Citrate is easy to find and very inexpensive. Although it is bioavailable and can raise your levels, it is not recommended for long-term use. Magnesium citrate may cause Iron dysregulation and lead to electrolyte imbalances due to it being harsh on the stomach. It’s not a bad idea to keep Magnesium Citrate on hand for temporary relief from constipation.
3. Magnesium Chloride
With a high absorption rate, Magnesium Chloride is versatile, suitable for topical use in lotions and oils to relieve muscle soreness and for internal use to boost Magnesium levels. It's especially beneficial for individuals seeking to improve Magnesium intake without dietary changes. The topical application is also favored for its direct effects on skin health, including improved hydration and reduced signs of aging.
4. Magnesium Lactate
This form is particularly well-suited for those with sensitive digestive systems or for individuals requiring long-term supplementation to prevent magnesium deficiency. Magnesium Lactate is gentler on the stomach compared to other forms and provides a sustainable option for maintaining adequate Magnesium levels without adverse digestive effects.
5. Highly Absorbable Magnesium Glycinate (Or Lysinate Glycinate)
Arguably the best form for those needing to correct Magnesium deficiencies without the risk of laxative effects, iron dysregulation, or stomach upset. Magnesium Glycinate is known for its calming properties, making it beneficial for individuals dealing with sleep issues, occasional anxiousness, and chronic stress. Its high bioavailability means that it's efficiently utilized by your body, providing maximum benefits for mental health and sleep quality.
6. Magnesium Malate
This energizing form combines Magnesium with Malic acid, a compound involved in the Krebs cycle, a key energy production pathway in your body. Magnesium Malate is easily absorbed and gentle on the digestive system, making it an ideal choice for those looking to support muscle health and energy levels. It's particularly recommended for individuals with fibromyalgia or chronic fatigue syndrome, as it helps support energy production and muscle comfort & health.
Magnesium Malate is a combination of elemental magnesium and malic acid. Malic Acid is a dicarboxylic acid that is made by all living organisms and contributes to the sour taste of fruits.
Magnesium Malate is also instrumental in safely removing aluminum from the body, potentially reducing heavy metal toxicity. Several studies have demonstrated this detoxification benefit.
Which forms do we recommend the most for daily use? Pure Thera’s Optimum Magnesium contains patented mineral-amino acid chelates in delayed-release capsules with zero fillers. Designed for enhanced absorption, this non-laxative formula features both highly bioavailable, well-tolerated TRAACS® Magnesium Lysinate Glycinate & Albion® Magnesium Malate.
Magnesium Lysinate Glycinate Chelate, a mineral-amino acid chelate delivers a Magnesium complex with higher absorption rates. Since the body can efficiently absorb dipeptides (two amino acids linked together), Albion’s® TRAACS® Magnesium Lysinate Glycinate is an optimum delivery system for Magnesium.
Malic Acid from Albion® DiMag™ is included to enhance Magnesium’s efficacy and to provide nutritive support for healthy muscular energy. It has also been shown to enhance the body’s all-important Glutathione and antioxidant systems.
Albion® TRAACS® patented mineral-amino acid chelates are resistant to competitive minerals, do not lessen the effectiveness of vitamins, and pose a lower risk of overdosing.
7. Cardio-Protective Magnesium Taurate
Combining Magnesium with the amino acid Taurine, a compound that may have heart-protective benefits, Magnesium Taurate is praised for its ability to support cardiovascular health. It's known for its calming effects on the body and mind, potentially reducing blood pressure and improving heart health. This form is particularly beneficial for individuals focused on maintaining or improving heart function and managing stress levels.
8. Cognitive Enhancing Magnesium L-Threonate
Unique among Magnesium supplements, Magnesium L-Threonate has been shown to be particularly effective in enhancing cognitive functions. It's the only form known to significantly increase Magnesium levels in the brain, supporting memory, learning, and overall cognitive function. This makes it an exceptional choice for individuals looking to support brain health, combat cognitive decline, or improve mental clarity and brain fog.
****Careful with the labels of inferior formulas! Magnesium stearate (often found in the "Other Ingredients" section) is NOT a magnesium supplement; it is a cheap filler & flow agent utilized in supplement manufacturing that is an unnecessary additive, and may be toxic itself, impair the bioavailability of a product, and/or cause health issues with long-term use.
Meticulous ingredient selection, potency, purity, manufacturer certifications (cGMP, FDA-inspected), patented ingredients, independent third-party analysis, China-free sourcing and clinical studies; these are but a few of the measures Pure TheraPro Rx® requires to ensure the consistent quality and effectiveness of our formulas. This is what practitioners and customers worldwide expect from us. All Pure TheraPro Rx brand supplements are 100% made in the USA and exclusively sold through our managed channels.
In conclusion, Magnesium's wide-ranging benefits for health, from supporting bone and cardiovascular health to enhancing mental well-being and muscle function, cannot be overstated. With various types of magnesium supplements available, individuals can select the form that best meets their health requirements. Ensuring adequate Magnesium intake, through diet or supplements, is crucial for a balanced and healthy lifestyle. Optimizing your Magnesium levels can significantly contribute to improved health and wellness, making it a key component of any nutritional strategy.
References:
https://rootfunctionalmedicine.com/magnesium-citrate-vs-magnesium-glycinate/
https://www.everydayhealth.com/drugs/magnesium-citrate
https://medium.com/@isotropeusa/magnesium-malate-supports-natural-energy-production-promotes-joint-health-9f4ba3573459
https://www.truerest.com/medical-benefits-magnesium-sulfate/
https://www.drperlmutter.com/magnesium-threonate-powers-brain/
https://www.neurohacker.com/magnesium-threonate
https://www.ncbi.nlm.nih.gov/pubmed/24077207
https://www.medwave.cl/link.cgi/English/Updates/Epistemonikos/7632.act
https://www.healingwithnutrition.com/fdisease/fibromyalgia/magnesiumstudy.html