Magnesium is an essential food mineral and the second most common electrolyte in the human body. Magnesium deficiency is common in developed countries, but this deficiency can increase blood pressure, reduce glucose tolerance, and cause excitation of the nerves.
Lack of magnesium is common in Western diets because grains are a low source of this substance. Other important sources of magnesium, such as nuts and leafy vegetables, are not often consumed in these places. Magnesium shortages can be corrected by dietary changes. Used as a supplement, it will lower blood pressure and increase insulin sensitivity.
Maintaining healthy magnesium levels is also related to its effects against depression and ADHD. The intestinal absorption of magnesium depends on how much the body needs, so there aren’t many side effects associated with supplements. If there is too much magnesium, the body will only absorb what is needed. However, overdosing can cause gastrointestinal discomfort and diarrhea.
What are the types of magnesium?
One of the most prominent products in terms of dietary supplements is magnesium. However, because of its various types and benefits, there can be confusion about which product to consume. We list what the differences between them are and how to use them:
Magnesium oxide is a natural component and it is obtained and extracted from the mineral Magnesite, also known as magnesium carbonate. Depending on the form in which it is produced and used, it can serve as part of multivitamin formulas, being part of the composition of oral tablets, to help magnesium replacement in the body.
Magnesium carbonate is increasingly being used as a natural chemical compound, used as a food supplement in manipulated supplements. It is composed largely of magnesium and is a mineral that provides many benefits for the body. It contributes to muscle relaxation, especially after a strong impact, as is the case of a very heavy workout in the gym.
It is an essential mineral for muscle contractions, the nervous system, as well as for heart function and bone health. It is part of a wide variety of reactions, helps control blood pressure and glucose levels, and assists your body with levels of other vital nutrients such as vitamin D, calcium, potassium, zinc, and copper.
Magnesium chelate is the mineral Magnesium attached to some chelating agent, usually an amino acid, so that it becomes more stable when consumed in supplement form. It is estimated that one of the advantages of consuming chelates, is that they have 4x greater bioavailability compared to a non-chelated formulation.
Magnesium threonate is a mineral consisting of magnesium salt combined with an acid present in vitamin C called L-threonine. The main benefit of magnesium threonate is its action on brain function.
Malic Acid is an organic compound naturally found in some fruits such as apples, cranberries, and certain types of grapes. Malic acid is also synthesized by the human body through the Krebs cycle, which is a mechanism for converting glycogen into energy.
Magnesium glycyl glutamine
Known as MGG, magnesium glycyl glutamine is made up of one molecule of glycine and one of glutamine. Together they make up a bioavailable and stable substance with essential nutrients for immunity, protein synthesis, gut health, and other benefits.
Magnesium taurate is a supplement composed of magnesium and taurine. Together they adjust the lipid profile, fulfill the antihypertensive effect, and lower the chances of atherosclerosis.
How to consume magnesium?
There are several ways to consume magnesium, the ideal is to consume 400 mg/day for men and 310 mg for women. Nursing mothers should consume a little more, on average 360 mg per day, and in the elderly the recommendation increases, being 420 mg for men and 320 mg for women.
In foods, there are several sources for frequent consumption, such as:
- Avocado:1 unit = 39 mg magnesium
- Peanut: 100g = 100 mg of magnesium
- Almonds: 100g = 304 mg of magnesium
- Oats: 100g = 175 mg of magnesium
- Banana: 100g = 29 mg of magnesium
- Cashew nuts: 100g = 260 of magnesium
- Dark Chocolate: 28g = 65 mg of magnesium
- Boiled spinach: 100g = 87 mg of magnesium
- Walnuts: 100g = 229 mg of magnesium
Due to a busy routine or lack of access to the above-mentioned items, it may not be possible to ingest the ideal amount of magnesium. However, there is another way to achieve the benefits of this substance. Through supplementation, you can achieve the results of magnesium in a practical and healthy way. Check out our 3-step test for a personalized indication.
What are the benefits of magnesium?
The benefits of magnesium are countless, and even in its most varied types, it brings several benefits to the body. Because it acts in more than 300 biochemical reactions in the body, it is important that we consume the adequate amount of magnesium to enjoy all the privileges it brings.
- Blood pressure: With remarkable effects, magnesium works by lowering blood pressure. Studies have proven the result in people with magnesium deficiency and/or patients with high blood pressure.
- Asthma: Even in low proportions, there is a reduction in asthmatic symptoms after magnesium supplementation.
- Blood glucose: Diabetic patients and hyperglycemic patients who take magnesium supplements seem to have a drop in blood sugar, which may be due to better pancreatic insulin function. The decrease in glucose is not very impressive and unreliable. When healthy people are supplemented with magnesium, an increase in glucose can be observed during exercise.
- Strengthens bones: An increase in bone mineral density has been observed after taking magnesium supplements. Because magnesium contributes to bone formation and supports the hormone production of the parathyroid glands (responsible for controlling calcium in the blood).
- Migraine or headache: By lowering blood pressure, magnesium dilates the vessels and eases and prevents the symptoms of migraine and headache.
- Relieves stress and anxiety: With a high number of people suffering from depression and anxiety, the search for drugs to treat these symptoms is becoming more and more common. However, through supplementation it is also possible to find good results, such as magnesium. As an essential mineral in the formation of serotonin, studies prove that magnesium reduces depressive and anxious symptoms.
- Decreases colic: When magnesium is consumed before the menstrual period, research shows a drop in colic pain and other female symptoms of the period.