How magnesium helps the body and how to take it correctly

Magnesium: uses, benefits and forms

Magnesium is a macroelement, a mineral and an electrolyte. The magnesium content in the body of an adult weighing 70 kg is about 1000 mmol: half is in the bones, half in the intercellular space. 70% of magnesium is in the form of ions and 30% is bound to various proteins.

Magnesium was first used in medicine to treat constipation and skin diseases in the form of Epsom salt. A source of bitter water containing this substance (magnesium sulphate) was discovered by chance by farmer Henry Wicker in the village of Epsom. At the time, however, nobody knew why this water was so beneficial to health.

It wasn't until 1808 that the chemist Humphry Davy discovered magnesium. He decomposed magnesium sulphate by electrolysis and isolated the pure element, which he named magnesium after the Greek region of Magnesia, where deposits of magnesite were found.

What are the benefits of magnesium for children and adults?

Magnesium is essential primarily for the normal formation of bones and teeth, as well as for the proper functioning of the intestines, nervous system, cardiovascular and muscular systems.

Other positive effects of magnesium:

• Participation in the metabolism of vitamins B and C, as well as calcium;
• Normalizing heart rate and blood sugar levels;
• Supporting the functionality of muscles and blood vessel walls;
• Protecting the body against over-reactions to stress (magnesium is often referred to as the "anti-stress mineral");
• Regulating the excitability of neurons.

A magnesium deficiency can lead to muscle spasms, tremors, exaggerated reflexes, tetany (painful muscle contractions), vomiting, general weakness and even personality changes.

What foods contain magnesium?

Magnesium is found in nuts and seeds, legumes and cereals, vegetables and leafy greens. The real "magnesium champions" are:

• Pumpkin seeds;
• Linseed;
• Brazil nuts;
• Poppy and sunflower seeds;
• Quinoa;
• Oat flakes;
• Bulgur;
• Brown rice;
• Red kidney beans;
• Chard and spinach;
• Cashew, almonds and hazelnuts.

The recommended daily intake of magnesium is 420 mg for men and 320 mg for women. This amount cannot always be obtained from diet alone. In such cases, food supplements can help. In addition, magnesium can also be used to treat constipation, even at normal blood levels.

What is the best form of magnesium?

Magnesium is available in 13 forms, including combinations with oxygen, various acids and amino acids. Each form is characterized by different bioavailability and therapeutic effects. The leader in absorption and bioavailability is magnesium chelate, while magnesium oxide is the weakest. Magnesium sulfate should not be taken away from a toilet, while magnesium bisglycinate has minimal impact on the gastrointestinal tract.

The type of magnesium also determines the indications for use of the dietary supplement or drug. In this article, we will introduce you to the most popular and effective forms of this mineral.

Magnesium sulfate

Magnesium sulfate (a combination with sulfuric acid) is known as "magnesia" and is a versatile remedy for many ailments. In powder form, it is used as a laxative for constipation, and as an injectable solution for sudden increases in blood pressure, cardiac arrhythmias, heart pain, convulsions, eclampsia in pregnant women and premature births, tetraethyllead poisoning, barium salts and heavy metals, and low magnesium levels in the blood.

Magnesium citrate

Magnesium citrate (magnesium + citric acid) is well absorbed in the digestive tract and has a mild laxative effect. It also has a calming effect on the central nervous system and may be prescribed for emotional tension, constant stress and insomnia. This dietary supplement is often promoted as a calming.

Magnesium citrate has also been studied for its effectiveness in migraines. High doses of around 600 mg are needed to relieve the unpleasant symptoms of this condition. In such quantities, magnesium citrate has a laxative effect and can cause discomfort in the bowel - an unpleasant addition to a migraine attack.

Magnesium glycinate

The special characteristics of magnesium glycinate are its high bioavailability and mild effect on the digestive tract (unlike citrate). This food supplement is used as a sedative: to reduce anxiety, improve sleep and relax muscles. Magnesium glycinate prevents premature ageing, strengthens immunity, mineralizes bones and restores normal energy levels.

You can also find magnesium bisglycinate food supplements in pharmacies. These two forms are essentially the same, being combinations of magnesium and the amino acid glycine. These "amino acid" supplements are also known as magnesium chelates and have the highest bioavailability.

Magnesium taurate

Magnesium taurate is a combination of magnesium and the amino acid L-taurine and is considered a rare chelated form, unlike glycinate and bisglycinate. It has very high bioavailability.

Magnesium taurate is usually recommended for cardiovascular disease, insulin resistance and cardiac arrhythmias. This food supplement has no laxative effect.

Magnesium L-Threonate

Magnesium L-Threonate is a combination of magnesium and threonic acid. It is considered an excellent supplement for 'brain enhancement' as it can cross the blood-brain barrier and positively influences cognitive abilities (at least, magnesium L-Threonate has shown these effects in studies). It has high bioavailability and is well tolerated.

Magnesium oxide

Magnesium oxide is the most accessible form of magnesium, but its bioavailability and efficacy are significantly lower than those of citrate or glycinate, and the benefits are much lower. Magnesium oxide has to be taken in high doses to have an effect, which increases the risk of unpleasant symptoms in the digestive tract (e.g. diarrhea).

Magnesium carbonate

Magnesium carbonate is a very interesting form of magnesium. In the stomach, it binds with hydrochloric acid and turns into magnesium chloride. Magnesium carbonate is a component of antacids - heartburn medicines - and is generally used for gastric disorders and excessive consumption of spicy foods.

Magnesium aspartate

This is magnesium + aspartic acid. Magnesium aspartate is often used for muscle fatigue, rapid tiredness, nervous tension and cardiovascular conditions. It is often combined with magnesium citrate and magnesium orotate.

Magnesium orotate

Magnesium orotate (magnesium + orotic acid) is the most popular food supplement among fitness and sports enthusiasts. It energizes the muscles and strengthens the cardiovascular system during intense physical exertion. Magnesium orotate is often used for vegetative-vascular dystonia and arrhythmias.

Magnesium malate

Magnesium malate is a combination of magnesium and malic acid. It has a mild laxative effect, but the main effects of this dietary supplement are other:

• Relieves muscle pain;
• Eliminates cramps and prevents their recurrence;
• Restores normal energy levels.

This food supplement is suitable for athletes and people who tire quickly.

When is it best to take magnesium malate: in the morning or at midday, as taking it in the evening can lead to insomnia due to its tonic effect.

"Combined magnesium"

Despite the popularity of various mono preparations containing magnesium, combined forms are even more popular. The most popular combination is magnesium + B6 (pyridoxine). This combination is prescribed for irritability, increased excitability, sleep disturbances, anxiety, temporary weakness, palpitations and cramps of the digestive tract associated with stress and muscle cramps.

Magnesium in combination with vitamin B6 is indispensable in situations of constant mental and emotional stress and is therefore often referred to as 'anti-stress magnesium'.

How to take magnesium correctly?

The leaflet of each food supplement specifies how to take that form of magnesium. However, there are a few additional points to bear in mind:

• In the case of a sensitive gut, it is recommended to opt for chelated forms;
• In order not to irritate the digestive tract, food supplements are best taken before or during meals;
• The daily dose should ideally be divided into several doses;
• Protein and fructose improve mineral absorption, whereas phytic acid worsens it;
• Magnesium should not be taken with coffee, tea, alcohol or diuretics.

It is also very important to know the compatibility of magnesium with other vitamins and medicines to ensure that the treatment is not unnecessary.

What should you not combine magnesium with?

Although magnesium combines well with vitamin B6, it should not be combined with thiamine (B1). Also, magnesium and tocopherol - vitamin E - should not be taken together, as vitamin E hinders absorption of this beneficial mineral.

The package insert for magnesium sulphate powder states that it is pharmaceutically incompatible with calcium preparations, carbonates, alkali metal phosphates, barium, strontium, iron preparations, some antibiotics and anesthetics.

If it is necessary to take magnesium and preparations from this list at the same time, there should be an interval of at least 5-6 hours between administrations.

Can magnesium be harmful?

Yes. If medicines or food supplements containing magnesium are taken uncontrollably, without following the recommendations in the package leaflet or your doctor's advice, the level of magnesium in your blood can rise considerably. This is called hypermagnesemia and is just as dangerous as magnesium deficiency.

Hypermagnesemia can also occur if the recommended doses are not followed - for example, in people with severe kidney disease or in inflammatory processes in the intestine, when magnesium is absorbed too quickly.

As magnesium levels in the blood increase, neuromuscular transmission slows down. This leads to reduced tendon reflexes, smooth muscle dysfunction and muscle weakness.

The Liki24 team wishes you good health and good mood!