The mineral that helps our body exist , types of Magnesium
Our body needs a wide range of vitamins and minerals to function properly as a set of systems and processes. Some of these vitamins act as coenzymes, which means that they are involved in the transfer of chemicals between enzymes. Minerals are also involved in enzymatic processes, but unlike vitamins, they are cofactors that bind to enzymes and act as catalysts, accelerators of chemical reactions,
Magnesium is one of the most important cofactors in the human body along with zinc and manganese. Magnesium is the mineral that is believed to be involved in most enzymatic reactions. This is what makes it one of the most important minerals for maintaining the health and normal condition of the body.
Table of Contents
What is magnesium and how does it work?
Magnesium is a chemical element and an alkaline earth metal, being one of the most abundant in the earth’s mass and the universe as a whole. Magnesium has a significant biological role and is an essential mineral for life because it is contained in almost every cell and is actively involved in the production of adenosine triphosphate – the main unit of energy for cells.
One of the most valuable properties of magnesium is the ability of its ions to interact with phosphate groups. Magnesium is important for chemical reactions involving nucleic acid (based on DNA and RNA) and is involved as a cofactor in over 300 enzymatic reactions, and is needed by all enzymes involved in the synthesis of adenosine triphosphate, as well as enzymes that use other nucleotides for DNA and RNA synthesis. In fact, adenosine triphosphate (ATP) itself exists in cells as a chelated compound with magnesium.
Magnesium is important for both human and animal organisms and plants. In plants, it is needed for the growth and formation of chlorophyll. In animals and plants, magnesium has many properties, such as the ability to combine with proteins or other molecules, the transport of ions, the activation and mediation of a number of biochemical reactions.
Sources of magnesium
Magnesium is found in many foods, almost all of which are plant-based. In animal foods, magnesium concentrations are far lower. Among the richest sources of magnesium are cereals (rice, wheat, oats), seeds (flaxseed, sesame seeds, sesame tahini, pumpkin seeds, sunflower seeds), nuts (walnuts, Brazil nuts, hazelnuts and almonds) and cocoa . Other rich sources are coffee and some herbs and vegetables such as coriander, spinach, peppermint, basil, dock, purslane and borage.
The main problem with plant foods is their heat treatment and the loss of most of their nutrients. Thus, in the refining of seeds or cereals, almost all the magnesium content is lost. The effect of heat treatment of cocoa for culinary purposes is similar, as the magnesium content decreases.
Magnesium deficiency
It has been found that the typical urban diet of the modern American and European does not provide the minimum amounts of magnesium that the body needs. Although acute health problems are rare with magnesium deficiency, the amounts obtained from food are too low and in the long run it is thought that this would have potential negative consequences.
Chelated forms show higher digestibility and bioactivity.
Numerous studies have been conducted comparing the digestibility and potency of different magnesium forms. One study found that the absorption of magnesium oxide through the gastrointestinal tract was extremely low (4%). The results of magnesium lactate, magnesium chloride and magnesium aspartate are far better and equivalent. Another study compared the properties of magnesium glycinate and magnesium oxide, with glycinate showing better absorption and increased plasma levels due to the use of dipeptides as a vehicle.
The researchers also compared the effectiveness of completely different groups of magnesium compounds in artificially induced mineral loss. The two groups of magnesium are different types of salts (pidolate, lactate, gluconate, chloride) and magnesium taurinate. It is noted that magnesium taurinate is the only form that manages to prevent the complete loss of magnesium.
The only study comparing the digestibility of most popular forms was conducted in France, comparing the following types of magnesium: oxide, sulfate, carbonate, chloride, citrate, lactate, aspartate, acetate, pidolate and gluconate. Organic salts show better absorption through the gastrointestinal tract, but also higher levels of magnesium excreted in the urine. Organic salts also demonstrate a longer retention period of magnesium in the body. The researchers concluded that the most potent forms of magnesium were lactate, gluconate, aspartate and citrate, with gluconate showing the best results.
The difference in magnesium forms may be limited not only to digestibility, but also to the use of different metabolic pathways or manifestations of side effects. For example, magnesium citrate may be more likely to cause stomach discomfort or upset. Magnesium compounds with taurine and glycine can successfully use the transport pathways of amino acids and be better absorbed. Finally, the specific form of magnesium may have more pronounced health benefits in certain areas. Magnesium taurinate has such potential in maintaining heart health.
Potential and proven benefits
Magnesium has the potential to lower blood pressure. It has been observed that in diets rich in plant foods, vegetables and fruits, all of which have high concentrations of magnesium, potassium and calcium, and low sodium content, blood pressure is lower. Studies in humans have shown that magnesium lowers blood pressure, the effect of which is directly linked to the balance of potassium, sodium and calcium;
Magnesium levels in the body are increasingly being linked to the development of type 2 diabetes or insulin resistance. It has been suggested that low magnesium levels may accelerate the development of insulin resistance. On the other hand, diabetes itself or insulin resistance contributes to magnesium deficiency in the body. With a sharp rise in blood sugar (hyperglycaemia), the kidneys lose the ability to retain magnesium and excrete it in the urine. Most human studies confirm the benefits of magnesium in treating high blood sugar and improving insulin sensitivity.
Additionally, magnesium taken by adults who are severely deficient significantly improves blood sugar levels at doses of 900 mg daily. Long-term administration of 300 mg of magnesium daily in patients with low plasma magnesium levels lowers the levels of hemoglobin A1C, which is considered the main marker of diabetes. Another study came to negative results, as the intake of 300 mg and 600 mg of magnesium from magnesium oxide did not improve blood sugar levels in any way.
In general, many tests have concluded that magnesium deficiency can lead to insulin resistance and type 2 diabetes, and that magnesium supplementation would have potential benefits in patients with magnesium deficiency;
Magnesium deficiency can lead to muscle cramps, cramps and muscle fatigue in active athletes. Supplemental magnesium intake can improve these conditions and would have great potential in sports supplementation;
Medical practice and research have linked the occurrence of osteoporosis to magnesium deficiency due to the involvement of magnesium in calcium metabolism and the negative impact on calcium levels in magnesium deficiency. Studies in humans and animals have directly linked magnesium deficiency to a decrease in bone density and bone mineral content. In studies on elderly and menopausal women, magnesium supplementation has been shown to increase mineral concentrations and bone density and reduce fractures;
Magnesium deficiency is directly linked to an increased risk of heart disease. Scientific observations confirm that high levels of magnesium reduce the risk of coronary heart problems, heart spasms and heart attacks. Magnesium greatly affects heart disease due to its effect on blood pressure and heart rate.
Studies confirm that long-term intake of magnesium citrate and oxide reduces chest pain as a result of physical activity in patients with coronary artery disease. Magnesium orotate reduces the risk of death in heart failure and improves the quality of life of patients. Magnesium also enhances the antiplatelet effect of acetylsalicylic acid and has a potential synergistic effect with taurine;
Magnesium intake facilitates sleep and improves sleep quality. Magnesium has a synergistic effect with zinc and melatonin;
Acute magnesium deficiency is associated with a negative effect on the nervous system. Conditions such as depression, nervousness and mood swings occur. Magnesium has a pronounced calming effect on the nervous system, as its potential properties are associated with relaxation, reduction of aggression and nervous outbursts, quality sleep, impact on brain processes and memory;
Low levels of magnesium are associated with an increase in C-reactive protein, which is a marker of inflammation in the body. Additionally, magnesium has potential anti-inflammatory properties;
Magnesium also has potential benefits in sports supplementation. Studies have shown that magnesium lowers cortisol and regulates heart rate after exercise. High doses of magnesium have been linked to regulating sex hormones, increasing testosterone and improving athletic performance. So far, definite and reliable results in this area are lacking.
Side Effects
Taking the recommended doses of magnesium does not pose health risks. In short-term intake, high doses of magnesium also do not pose significant health risks. In both cases, side effects such as diarrhea, stomach discomfort and cramps in the abdominal muscles may occur. A more serious risk is the long-term use of high doses of magnesium. They can lead to kidney problems due to the inability of the kidneys to remove excess amounts of the mineral.
In medical practice, several cases of magnesium toxicity have been reported, some of which are associated with excessive intake of laxatives rich in magnesium. In most cases, patients had normal renal function. To achieve magnesium toxicity requires an intake of 2000 mg or more of magnesium per day. Health risks include vomiting, muscle weakness, irregular heartbeat, abnormal tendon reflexes, mood swings, loss of appetite, difficulty breathing and high blood pressure. Many of the side effects of magnesium intoxication are the same as those of magnesium deficiency.
Recommended doses
Depending on the age of the individual, the American Institute of Medicine recommends the following doses:
- Children from 1 to 3 years – 65 mg daily;
- Children from 4 to 8 years – 110 mg daily;
- Children from 9 to 18 years – 350 mg daily;
- Adults aged 19+ – 350 mg daily.
- Many health professionals recommend 400 mg daily magnesium intake for both men and women. Typically, these doses refer to a normally active individual who consumes an average of 2,000 kcal per day.
Higher doses are recommended for sports purposes, with increased physical activity and for some health conditions. Some sports coaches and doctors recommend taking 800 to 1600 mg daily. This would benefit from extremely high stress and daily exercise. In all cases, such doses should be taken for specific purposes and should not be continued for long periods of time (2-3 months). Consultation with a doctor and information about the current state of health are recommended before taking doses of 1000+ mg daily.
What to combine magnesium with?
Magnesium combines successfully with other minerals. One of the most popular combinations is magnesium with zinc, as together they have synergistic properties in the effects on sex hormones, insulin sensitivity, sleep, enzyme metabolism and more. When magnesium is taken to maintain the nervous system and regulate stress, it is recommended to combine it with B-complex vitamins, which also support the nervous system and are used successfully against stress. The function of vitamin B6 is special, which is directly involved in the use of magnesium in the body.
Magnesium can also be combined with taurine. There are several studies that demonstrate the benefits of taking taurine and magnesium at the same time to protect the heart from heart attack and damage, and to promote healthy blood vessels. Both supplements also have potential benefits in improving insulin sensitivity and suppressing depression. Last but not least, magnesium plays an important role in the production of adenosine triphosphate, which is why it can be combined with other ATP stimulants such as creatine monohydrate and citrulline malate and would have potential benefits in improving physical performance.
Where can we Find Magnesium?
Magnesium is a widespread product in pharmacies, supermarkets and specialty stores for food supplements. Magnesium is included as a stand-alone product in the range of healthy brands of food supplements. More often magnesium is available in the form of tablets, and some of its compounds (magnesium glycinate) are in the form of liquid pills. Less often, magnesium is available in the form of pure powder. This option is economical, but the taste of magnesium is extremely sour.
The most common forms are magnesium oxide, magnesium citrate, magnesium orotate, magnesium glycinate and others. Although one of the most potent forms, magnesium aspartate is rarely found on its own and is more often part of blends with other forms of magnesium, complex products or patents such as zma. Magnesium is one of the most preferred minerals for the most diverse complexes.
The combination of zinc and magnesium is one of the most popular and is included in the patented ZMA formula. Zinc and magnesium are also combined in complexes to improve sleep or increase testosterone. Magnesium is added to almost all multivitamin complexes, some formulas for stress or heart health, and less often in sports formulas, often in combination with taurine and creatine.
People also look for :
Recovery – Perhaps The most Important and most underestimated training element
Do Your Muscles Have a Fever? how to treat it ?
Stretching and flexibility Training – Benefits
Endorphins – The Strongest Natural ”Medicine” In the Human Body
