Magnesium plays a crucial role in everything from energy production and muscle function to maintaining healthy bones and a strong immune system.

Despite its importance, however, many people are unaware of just how important magnesium is for athletes.

In this article, I will explore the numerous ways in which magnesium impacts our health and how we can ensure we are getting enough of it in our diets. I will also take a closer look at the three main types of magnesium and give my take on the recommended supplements and doses.

By the end of this article, you will have a better understanding of the important role magnesium plays in our overall well-being and be better equipped to ensure you are getting the right amount of this vital mineral.

Effects On The Body.

Magnesium is a mineral that is essential for numerous functions in the human body:

It is the fourth most abundant mineral in the body, with about 60% of it found in the bones and the remaining 40% found in muscle, soft tissue, and fluids, such as blood. It plays a vital role in many processes, including energy production, DNA and protein synthesis, nerve function, and muscle contraction. Magnesium also helps to regulate other essential minerals, such as calcium and potassium and is involved in maintaining a healthy immune system. It is an important nutrient for maintaining healthy bones, as it helps to support bone density and structure. Additionally, magnesium has been linked to reducing the risk of several chronic health conditions, including heart disease, type 2 diabetes, and high blood pressure.

Unfortunately, despite the importance of magnesium, many people do not consume enough of it in their diets. This is due in part to modern agricultural practices that have depleted the soil of essential minerals, including magnesium. As a result, mass-produced foods, which comprise a significant portion of many people's diets, are often deficient in this vital mineral. Additionally, factors such as alcohol consumption, certain medications, and gastrointestinal disorders can also interfere with magnesium absorption in the body.

Magnesium deficiency can lead to a range of health issues, including muscle cramps, anxiety, and fatigue. For this reason, it is important to be mindful of magnesium intake and take steps to ensure that you get enough of this essential nutrient in your diet.

Types Of Magnesium.

While magnesium can be obtained from a variety of foods, including nuts, seeds, whole grains, and leafy green vegetables, for many people, the safest and most convenient way to ensure they are getting enough magnesium is to take a magnesium supplement.

Magnesium supplements come in a variety of forms, including pills, capsules, powders, and liquids, and can be found in most health food stores and online. However, it is important to note that not all magnesium supplements are created equal.

There are 3 main forms of magnesium available on the market - citrate, glycinate and oxide.

Let’s have a look.

Citrate

Magnesium citrate is a popular form of magnesium supplement that is known for its high absorption rate and effectiveness in promoting bowel regularity. It is made by combining magnesium with citric acid, which helps to increase the solubility and bioavailability of the mineral in the body.

Magnesium citrate is commonly used as a natural laxative to treat constipation, as it works by drawing water into the colon to soften stools and stimulate bowel movements. It is also used to promote overall digestive health, and may help to reduce symptoms of conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

In addition to its digestive benefits, magnesium citrate has been linked to improving sleep quality, reducing muscle cramps and spasms, and supporting heart health by regulating blood pressure and cholesterol levels.

Glycinate

Magnesium glycinate, also known as magnesium bisglycinate, is a form of magnesium supplement that is highly absorbable and well-tolerated by the body. It is made by combining magnesium with glycine, an amino acid that helps to increase the bioavailability and uptake of magnesium in the body.

Magnesium glycinate is a popular choice for individuals who are looking to supplement with magnesium but are sensitive to other forms of the mineral, such as magnesium citrate, which can cause digestive discomfort or loose stools in some people. Additionally, magnesium glycinate may be particularly beneficial for individuals with anxiety or sleep disorders, as it has been shown to promote relaxation and improve sleep quality.

All in all, though, magnesium glycinate is considered to be less bioavailable than magnesium citrate, but again, a preferred option for people who cannot tolerate the citrate form.

Oxide

Magnesium oxide is a common form of magnesium supplement that is widely available and often used to treat magnesium deficiencies. It is made by combining magnesium with oxygen and has a high elemental magnesium content.

While magnesium oxide is generally considered safe and effective, it is not as well absorbed by the body as other forms of magnesium supplements, such as magnesium glycinate or magnesium citrate. This means that a higher dose of magnesium oxide may be required to achieve the same level of magnesium uptake as with other forms of the mineral.

Additionally, some people may experience digestive discomfort or diarrhea when taking magnesium oxide, especially at high doses.

Which One To Choose?

While there are many different forms of magnesium supplements available, magnesium citrate is generally considered to be the best option for most people. This is because magnesium citrate has a high bioavailability, meaning that it is well absorbed and utilised by the body. This makes it an effective option for correcting magnesium deficiencies and reaping the many health benefits associated with this essential mineral.

The ideal daily intake of magnesium varies depending on a number of factors, including age, sex, and health status. As a general rule, adult men and women should aim to consume around 300-400 milligrams of magnesium per day, while pregnant and breastfeeding women may require higher amounts.

To wrap this article up, it is fair to say that speaking with your healthcare professional and getting bloodwork done is essential as to determine if you have a magnesium deficiency in the first place.

Stay healthy, and mineralised!