Often referred to as the “miracle mineral,” magnesium is a powerhouse nutrient that plays a crucial role in numerous bodily functions. Magnesium is having its moment right now in everything from electrolyte products to topical creams to regular supplements. Let’s take a few minutes to explore its functions, review the preferred forms, and understand potential pitfalls to be aware of when selecting magnesium supplements.
Everyone has heard (or discovered through Google) some version of this statement: “Magnesium is involved in more than 300 enzymatic reactions within the body, making it indispensable for various physiological processes.” It sounds basic but it is important.
Table of Contents
How Your Body Uses Magnesium:
- Muscle Function: Magnesium is essential for muscle contraction and relaxation, which is vital for maintaining proper muscle function and preventing cramps and spasms.
- Heart Health: This mineral plays a pivotal role in maintaining a healthy heartbeat and regulating blood pressure which supports cardiovascular health.
- Bone Health: Magnesium works synergistically with calcium and vitamin D to promote bone strength and density, reducing the risk of osteoporosis and fractures.
- Energy Production: Magnesium is involved in ATP (adenosine triphosphate) synthesis, the primary source of energy for cellular processes, contributing to overall energy levels.
- Nervous System Support: It aids in neurotransmitter regulation, helping to maintain a balanced mood, reduce stress, and support cognitive function.
- Regulation of Blood Sugar: Magnesium plays a role in insulin sensitivity and glucose metabolism, contributing to the maintenance of healthy blood sugar levels.
Best Forms of Magnesium
Not all magnesium supplements are created equal. Certain forms are more bioavailable and better absorbed by the body. Some are just junk and will trash your digestive tract. Magnesium oxide is one of the cheapest and widely used versions available. It’s poorly absorbed (like only 4% poorly absorbed) and just causes laxative effects.
- Magnesium Citrate: Known for its high bioavailability, magnesium citrate is readily absorbed and well-tolerated, making it an excellent choice for supplementation. Can also help in those moments or bowel irregularity when traveling.
- Magnesium Glycinate: This form is bound to glycine, an amino acid, which enhances absorption and reduces the likelihood of gastrointestinal discomfort that people often experience with magnesium supplements.
- Magnesium Malate: Particularly beneficial for individuals seeking to support energy production, magnesium malate is a compound of magnesium and malic acid, which may help alleviate symptoms of fatigue.
- Magnesium Ascorbate: Combining magnesium with ascorbic acid (vitamin C), magnesium ascorbate not only provides magnesium but also contributes to antioxidant support and immune function. It may be particularly advantageous for someone looking to increase their vitamin C intake while benefiting from magnesium supplementation.
Potential Fillers in Over-the-Counter Magnesium Products
It's crucial to scrutinize any ingredient list, whether supplements or food. Some products may contain unnecessary fillers or additives that could compromise their effectiveness or pose health risks.
Common fillers:
Magnesium Stearate: Often used as a lubricating agent in supplement manufacturing, magnesium stearate has been linked to potential digestive issues and reduced bioavailability of active ingredients. A tiny bit of magnesium stearate isn’t the end of the world, but if it’s in every supplement you take, maybe multiple times a day for days/weeks/months on end, you’re no longer receiving a tiny little bit. This is used in all different supplements, not just magnesium.
Titanium Dioxide: This whitening agent is used in supplements to enhance appearance but may pose health concerns, including potential toxicity and gastrointestinal irritation. Consider this…titanium dioxide is also used in plastic, paper, printer ink, paint, and adhesives.
Artificial Colors and Flavors: Synthetic additives such as FD&C dyes and artificial flavors serve no nutritional purpose and may trigger adverse reactions in sensitive individuals. Blue #1, Red #40, Yellow #5, Yellow #6 have been shown to cause hypersensitivity reactions. Yellow #5 was positive for genotoxicity in several microbiological studies. Genotoxicity is a fancy way of saying a chemical agent that damages the genetic information in a cell and can cause cancer.
Hydrogenated Oils: These unhealthy fats are sometimes added to improve the texture of supplements but can contribute to inflammation and cardiovascular risk when consumed in excess.
Harm Caused by Fillers
Using magnesium supplements that contain harmful fillers can undermine their therapeutic benefits and even lead to adverse health effects. Potential harm caused by fillers includes:
Reduced Bioavailability: Certain fillers may interfere with the absorption of magnesium, diminishing its efficacy in the body and rendering supplementation ineffective.
Digestive Discomfort: Fillers like magnesium stearate can exacerbate gastrointestinal symptoms such as bloating, gas, and diarrhea, making them intolerable for some individuals.
Allergic Reactions: Artificial additives and potential allergens present in fillers may trigger allergic reactions or hypersensitivity in susceptible individuals, compromising their well-being.
Long-Term Health Risks: Chronic exposure to fillers containing harmful substances like titanium dioxide or hydrogenated oils may increase the risk of systemic toxicity, inflammation, and metabolic disturbances.
Magnesium is a vital nutrient with multifaceted benefits for health and well-being. When selecting magnesium supplements (or any supplement for that matter), opt for high-quality products formulated with bioavailable forms of magnesium and free from unnecessary fillers or additives. By prioritizing purity and potency, you can harness the full potential of magnesium to support optimal health and vitality, naturally.
Your journey to wellness begins with informed choices and a commitment to nurturing your body with the nutrients it needs to thrive.
Pure Essentials is on a mission to reclaim health for humanity through vitamins and minerals in the highest quality forms available. Their new Ultra Magnesium is a complex, 4-in-1 formula featuring the most beneficial forms of magnesium. Visit Pure-Essentials.com or follow them on Facebook, Instagram, or Twitter to learn more about this emerging supplement brand.
Remember, always consult with a qualified healthcare practitioner or nutrition expert before initiating any new supplementation regimen, especially if you have underlying health conditions or are taking medications.
About The Author: Melissa Crispell
Melissa is the President of Pure Essentials. She is a holistic wellness advocate on a mission to help reclaim health for humanity. With over 20 years of experience and 13 years of global teaching, Melissa enjoys empowering practitioners to create unique programs using nutritional genetics tests, food sensitivity tests, and dietary supplements.
Currently, Melissa is focused on co-formulating dietary supplements grounded in recent and relevant scientific research. With an unwavering commitment to integrity, Melissa elevates the wellness experience by ensuring each product aligns with the highest standards of efficacy and authenticity. By combining scientific rigor and passion for holistic health, Melissa’s team is delivering supplements that resonate with integrity and profound commitment to well-being while redefining what it means to be transparent. Pure Essentials is on a mission to reclaim health for humanity and help you live your life undoctored.
