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Magnesium: The Silent Catalyst. Forms of magnesium and their features

One of the most popular nutritional supplements today is Magnesium. The importance of Mg is related to its function of activating enzymes and cofactors. Deficiency of this mineral is typical for the elderly, people who do heavy physical work, and athletes. Women regularly experience a lack of Mg, as it is intensively consumed by the body in the premenstrual phase. Its deficiency also occurs due to an irrational diet, liver disease, kidney problems, high consumption of Ca and/or vitamin D, use of oral contraceptives, regular intake of diuretics, and alcohol.

Forms of magnesium

What is magnesium good for?

1.    Cellular energy production:

  • Magnesium is a cofactor in adenosine triphosphate (ATP) synthesis, the currency of cellular energy. Without magnesium, our cells would be bankrupt.

  • Enzymes involved in glycolysis, the citric acid cycle, and oxidative phosphorylation rely on magnesium for smooth operation.

2.    Bone Health and Density:

  • Magnesium collaborates with calcium and vitamin D to maintain bone integrity.

  • Osteoporosis risk decreases when magnesium levels are optimal.

3.    Cardiovascular Harmony:

  • Magnesium relaxes blood vessels, promoting healthy blood flow and reducing hypertension.

  • Arrhythmias and coronary spasms may be mitigated by magnesium supplementation.

4.    Neuromuscular Coordination:

  • Muscle contractions, nerve impulses, and neurotransmitter release all depend on magnesium.

  • Adequate magnesium levels prevent muscle cramps and spasms.

Magnesium, a mineral essential for our well-being, comes in various forms. Let’s explore each type and understand when it’s best to take them.

Forms of magnesium

Different forms of magnesium

  1. Magnesium Oxide (MgO):

  • Absorption: Low. Often used as a laxative due to its poor absorption.

  • Best Taken: For constipation relief or as a short-term laxative.

  1. Magnesium Citrate (MgCit):

  • Absorption: High. Well-tolerated by the digestive system.

  • Best Taken: For general magnesium supplementation and maintaining regular bowel movements.

  1. Magnesium Glycinate (MgGly):

  • Absorption: Excellent. Gentle on the stomach.

  • Best Taken: To boost magnesium levels without causing digestive discomfort. Also beneficial for muscle health.

  1. Magnesium Malate (MgMal):

  • Absorption: Good. Especially useful for energy production and supporting muscle function.

  • Best Taken: As part of a balanced diet for overall well-being.

  1. Magnesium Threonate (MgThre):

  • Absorption: Unique. Known for its brain health benefits and potential cognitive enhancement.

  • Best Taken: To support brain function, memory, and cognitive health.

Choose your magnesium form wisely based on your specific needs and preferences. Remember that a balanced diet rich in magnesium-containing foods is essential for maintaining optimal health.

Remember: Always consult your healthcare provider before starting any new supplement regimen.


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