Magnesium
- Latin Name: Magnesium
- Common Name: Magnesium
- Family: Alkaline earth metals
- Source: Earth's crust, seawater
What is Magnesium?
Magnesium plays a vital role in numerous bodily functions. This element is involved in over 300 enzymatic reactions, contributing to energy production, protein synthesis, and muscle and nerve function.
Magnesium powder, a popular supplement option, offers versatility in consumption. Among the various forms, magnesium threonate has gained attention for its potential cognitive benefits, while magnesium malate is often associated with energy production.
Different Types of Magnesium
Magnesium is vital, but with so many types, choosing one can be confusing. Here's a quick guide to help you pick the best form for your needs:
- Magnesium Citrate - Good for general use and occasional constipation.
- Magnesium Glycinate - Easy on the stomach, good for sleep and relaxation.
- Magnesium Threonate - May support brain health.
- Magnesium Malate - Helpful for muscle aches and energy.
- Magnesium Oxide - A common, less expensive option, often for short-term use.
- Magnesium powder - Refers to the physical form, and many magnesium types are available in powder.
- Magnesium complex - A mixture of different types.
Remember, everybody is different. Consider your specific health goals and, for personalized advice, consult your healthcare provider before adding any new supplement to your routine.
Magnesium Benefits
Magnesium supports several important functions in your body and plays a vital role in overall health. Here are the key benefits:
Muscle and Bone Health
Nervous System Support
Cardiovascular Health
Blood Sugar Control
PureHealth Research Products with Magnesium
Bone Health Formula, Kidney Health Formula, Blood Sugar Formula, Hearing Support Formula
Bone Health Formula
Strength | Density | Protection
Bone Health Formula contains 11 bone-boosting minerals and vitamins that strengthen and protect bones, support cartilage health, and supply bones with essential building blocks, including Calcium, Zinc, Magnesium, and Vitamins D3 & K2.
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Kidney Health Formula
Cleanse | Protection | Wellness
Kidney Health Formula contains 8 research-backed ingredients designed to promote kidney health, reduce kidney inflammation and oxidative stress caused by free radicals. It also promotes kidney stone clearance and strengthens kidney blood vessels.
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Blood Sugar Formula
Balance | Energy | Metabolism
Blood Sugar Formula contains 17 research-backed ingredients that target body's vital functions, with essential nutrients and botanicals to boost metabolism and energy levels. It also helps support healthy blood sugar levels and optimal weight.
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Hearing Support Formula
Ear Health & Wellness
Hearing Support Formula is a powerful formula featuring 16 research-backed ingredients designed to promote hearing clarity. It fights free radicals and oxidative stress, supports the inner ear structures, improves blood flow, and nourishes the body.
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Magnesium Citrate vs. Glycinate
Different forms of magnesium, such as magnesium citrate vs. glycinate, serve distinct wellness purposes. Learning their differences helps you select the right option for your needs.
Magnesium citrate offers high bioavailability and supports regular bowel movements. This form bonds with citric acid and absorbs efficiently in the digestive tract, making it effective for maintaining optimal magnesium levels.
Magnesium glycinate binds to the amino acid glycine, creating a gentle option less likely to cause digestive discomfort. Many find this form supports mental relaxation and sleep quality without digestive side effects.
Magnesium Dosage
The recommended daily amount of magnesium varies by age and sex:
Age Group
Recommended Daily Magnesium (mg)
Adults (Men)
400-420
Adults (Women)
310-320
Pregnant Women
350-360
Breastfeeding Women
310-320
Teenagers (Boys, 14-18 years)
410
Teenagers (Girls, 14-18 years)
360
Note: It's important to consult with a healthcare professional to determine the appropriate magnesium dosage for individual needs, especially if you have existing health conditions or are taking other medications.
Interactions with Other Ingredients
When taking magnesium supplements, timing is key. For antibiotics, maintain a 2-4 hour gap between doses. If you're taking blood pressure or thyroid medications, consulting your healthcare provider can help determine the best timing for your regimen.Thyroid medications work best when taken several hours separately from magnesium. Your healthcare provider can help create a schedule that ensures all your supplements and medications work together effectively for your well-being.
Dietary Sources
Magnesium threonate, magnesium malate and magnesium nitrate may be obtained through various food sources, some of them include:
- Legumes
- Nuts and seeds
- Whole grains
- Green leafy vegetables (especially spinach)
- Fortified breakfast cereals
- Dairy products (milk and yogurt)
Magnesium Side Effects
While magnesium is essential for optimal health, it's important to understand their side effects if they have any.
While magnesium offers many health benefits, it's important to understand how your body might respond to supplementation. Some forms of magnesium naturally have a gentle laxative effect on your digestive system. If you notice this, there's no need for concern – simply consider switching to magnesium glycinate, which tends to be easier on your stomach, or adjust your daily amount to what feels right for you. To help your body absorb magnesium comfortably, try taking it with your meals.
FAQ
References
Is manganese and magnesium the same?
No, manganese and magnesium are different minerals with distinct roles in your body. Manganese is a trace mineral needed in small amounts for bone formation, antioxidant protection, and enzyme activation. Magnesium is required in much larger quantities and primarily supports muscle function, nerve signaling, and energy production.
Can you get enough manganese from food?
Yes, most people easily get enough manganese through a balanced diet. Manganese-rich foods like whole grains, nuts, legumes, and leafy vegetables provide adequate amounts. Manganese deficiency is rare in healthy individuals who eat a varied diet with plenty of plant-based foods.
What happens if you get too much manganese?
Excessive manganese intake (over 11 mg daily for extended periods) may cause neurological symptoms that resemble Parkinson's disease. These symptoms can include tremors, muscle rigidity, and difficulty with movement. However, toxicity from food sources alone has not been reported, even with high-manganese vegetarian diets.
Does manganese help with metabolism?
Yes, manganese helps activate enzymes that break down carbohydrates, proteins, and fats for energy. This mineral plays a role in converting nutrients into usable cellular energy. Adequate manganese intake supports efficient metabolism and steady energy levels throughout your day.