Magnificent Magnesium: Its Different Forms and Importance To The Body

Obviously there’s a myriad of minerals that are beneficial to the body and your overall health and wellbeing, but – when you take a look at what it does for your body – magnesium must be undoubtedly among the most abundantly necessary. So much so, in fact, it’s needed as a co-factor for more than 300 separate biochemical reactions in the human body. That covers the likes of maintaining a strong heartbeat, sustaining healthy nerve function, growing and building bones and muscles, preserving electrolyte balance, ensuring normal blood-clotting, supporting hormonal health and keeping the immune system operating exactly as it should.

Moreover, scientific research is increasingly discovering that magnesium may be capable of alleviating the symptoms of many common ailments and conditions. Exactly what sort of magnesium benefits are we talking about here? Well, study results suggest that the mineral’s multitude of functions and properties within the body ensures it can help with problems ranging from cardiac arrhythmias to cardiovascular disease; chronic fatigue to diabetes; emotional and physical stress to high blood pressure; migraines to osteoporosis and premenstrual tension to restless leg syndrome.

In which case, should you be interested in increasing your magnesium intake – via dietary sources or, especially, natural supplementation – it’s as well to be aware of the various types of magnesium that are available and used within supplements.

An A-Z of magnesium types

The following ‘types’ of magnesium – often in ‘chelated’ compound form; thus, with one or more elements of some kind to ease its absorption in the body – all tend to crop up in supplements produced for the benefit of one’s health, while several of them are relied on for a good number of other uses too:

  • Magnesium amino acid chelate – the first in our list is a compound that’s a mineral chelate comprising magnesium oxide and a form of amino acid (an arginate, aspartate, glycine or lactate and so on); magnesium in this form tends to be most commonly paired with aspartate or arginate as the amino acid
  • Magnesium ascorbate – actually a form of Vitamin C (non-acidic buffered), this compound’s a great source of magnesium too, not least because it enables the body to consume both the vitamin and the mineral in a way that’s easy on the gastrointestinal system; thus, making for effective absorption of both the vital nutrients 
  • Magnesium carbonate – commonly referred to as chalk, this type’s often used by gymnasts and weightlifters to aid grip and it should be noted that, when consumed in high doses, magnesium carbonate tends to act as a laxative; when consumed, its bioavailability rate (the amount that’s assimilated by the digestive system and so reaches systemic circulation so it can be used for cellular activity and benefit health) is around 30% 
  • Magnesium chloride – again, offering a decent level of bioavailability, this type of magnesium is fairly moderate in its concentration (that is, how much of the compound is actually made up of magnesium); it’s often used in industry, not least in the manufacturing of paper, fireproof agents and certain kinds of cement 
  • Magnesium citrate – what this form of the mineral may lack in concentration it arguably makes up for in bioavailability (admirably high at 90%); it’s created from the magnesium salt that occurs naturally in citric acid (present in citrus fruits) and is often used to treat constipation – recent research also points to its potential in preventing the development of kidney stones 
  • Magnesium lactate – another magnesium type often used to address digestive complaints and disorders, this one is probably best avoided, however, should you suffer with a kidney-related problem; again, its concentration is, at best, moderate, but its bioavailability high 
  • Magnesium orotate – produced via mineral salts derived from orotic acid, this type sees magnesium paired with an orotate, a substance that animals and plants both rely on to create DNA (the molecule that carries the genetic instructions for growth, development, functioning and reproduction of all organisms)1; orotates too are excellent at penetrating cell membranes, thereby ensuring magnesium can be successfully delivered to the cell’s mitochondria and nucleus2 – exactly where it needs to be to benefit the cell and overall health, as such, this form makes for a highly absorbable kind of magnesium 
  • Magnesium oxide – commonly referred to as ‘magnesia’, this form of the mineral (which sees it paired with at least one oxygen atom and one or more other kinds of atoms) offers, like magnesium carbonate, laxative properties and is also commonly used to treat the symptoms of acid reflux; it’s highly concentrated, but with low bioavailability (around just 4%)
  • Magnesium phosphate – a salt containing both magnesium and phosphorous (along with oxygen), magnesium phosphate, when consumed in supplement form, is believed to be beneficial for treating the effects of fibromyalgia3 and sustained heart damage (heart attack or heart disease) and to regulate cholesterol levels; most essentially though, the body requires magnesium phosphate to successfully maintain bone health 
  • Magnesium sulphate – better known as Epsom salt, this compound is, in fact, inorganic and with an elemental concentration of only 10% and a relatively low bioavailability level, it doesn’t pack the cellular-delivery punch of some of the others4; it’s made up, as you may have worked out, of magnesium, oxygen and sulphur. 

Magnesium supplements

So, abundant though magnesium may be in both the body and healthy – and especially organic – foods (such as vegetables including spinach, chard and black beans, as well as yogurt and nuts and seeds like almonds and pumpkin seeds), it may be that you feel you want to try boosting your magnesium intake. Especially if you’re struggling to include as many of the aforementioned foods in your diet as you might.

In that case then, natural supplementation is the obvious option to turn to for consumption of this all-important mineral. Along with all the other products you’ll see listed in our ‘Magnesium’ section, these three magnesium supplements are available through us at The Finchley Clinic:

true-food-magnesium

True Food Magnesium – designed to make up for the dietary magnesium intake that may not be possible due to modern farming methods and environmental factors like pollution, this supplement, with its high bioavailability, is ideal too for compromised digestion owing to busy lifestyles

magnesium-eap-complex

Magnesium EAP – a good source of highly bioavailable magnesium; useful for individuals with malabsorption and poor levels of the mineral because the supplement’s magnesium form (magnesium phosphate) aids its transportation through the body.

Vitamin-C-500mg

Vitamin C with Magnesium – great for people requiring a citrus-free (as well as a bioavailable and readily absorbable) source of magnesium and/ or Vitamin C, this product also comprises bilberry extract, which in turns contains flavonoids (acting as effective antioxidants).

References:

  1. Classen H. G. ‘Magnesium orotate–experimental and clinical evidence’. Rom J Intern Med. 2004; 42 (3): 491-501.

2. Zeana C. ‘Magnesium orotate in myocardial and neuronal protection’. Rom J Intern Med. 1999 Jan-Mar; 37 (1): 91-7.

3. London M. ‘The Role of Magnesium in Fibromyalgia’. Massachusetts Institute of Technology. http://web.mit.edu/london/www/magnesium.html. 2007.

4. Albrecht E., Kirkham K. R., Liu S. S. and Brull R. ‘The analgesic efficacy and safety of neuraxial magnesium sulphate: a quantitative review’. Anaesthesia. Feb 2013; 68 (2): 190-202.

Parasite protection: go-to supplements for ridding your gut of harmful organisms

Bacteria, candida, fungi and viruses – you’ve heard of all them, no doubt. And you’ll likely have some idea of what they are. And the fact that they’re bad for you and can make you ill. But do you know why? And how? And where in the body they can be found?

Collectively, they tend to be referred to as ‘parasites’ and ‘harmful organisms’, which fairly adequately describe what they are and what they do; as they take roost in certain parts of the body, make themselves at home and cause trouble, threatening the body’s effective running and harming your health. Continue reading Parasite protection: go-to supplements for ridding your gut of harmful organisms

Is Your Liver Overloaded? Foods and Supplements for a Liver Cleanse

There’s no getting away from it; in the West we simply eat too much junk food, fried food, processed food and, well, too much food in general. Our diets, in the main, aren’t as healthy as they could be; they’re not as healthy as they should be. Many of us like to ignore this fact and so just don’t think about it – so long as we’re adding the odd healthy option to our diet here and there and passing waste successfully, what does it matter? Plenty, potentially. One of the problems is that we don’t consider the daily pressure we’re putting on our livers. And, don’t doubt it; this is bad news, as it’s the liver whose primary job it is to detoxify the food we consume. Continue reading Is Your Liver Overloaded? Foods and Supplements for a Liver Cleanse

Brain Boosters: Brilliant Foods And Supplements For Brain Health

Let’s face it; there are multiple health foods and products on the market – and they’re created to support, improve and keep healthy many different parts of the body. But how many foods and nutrient-rich products available can do your brain good? How many can you rely on keep your mind alert and your memory functioning well during your life – especially as you get older? Well, actually, you may not be aware of it, but there’s a whole host of good, natural, organic foods you can introduce to your diet for that very purpose – and, equally, a number of highly regarded supplements – owing to the nutrients they contain that help to grow new brain cells, improve cognitive skills and drive memory function.  Here are some great examples…

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Menopause Misery? Supplements and Solutions to Address your Symptoms

Nowadays, there’s no shortage of so-called medical remedies for menopause, the time in a woman’s life (usually in middle age) when major physical change occurs in her body. Yet, this surely isn’t the way to look upon this experience – because the menopause isn’t something to be fixed medically; it’s something that’s entirely natural, although in many ways not something to savour. Still, it’s not a disease that’ll see the person suffer for the rest of their life; should it then be treated with pharmaceuticals and hormone therapies? Or rather with natural remedies – nutrients consumed through diet and/ or natural supplementation? Surely, the latter is the purer, more respectful way to treat your symptoms at this time of life?

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Natural Skin Care Solution: Go Organic And Ditch The Damaging Products

All of us, surely, are aware that the world around us is full of harmful substances. Different kinds of polluting chemicals, thanks to the likes of pesticides, fuel exhausts and harmful toxins in myriad food and drinks products, can do us and the planet harm. And, trying to avoid these chemicals by purchasing and using organically-sourced products that don’t contain them, can do our health a great deal of good – as well as the planet we all call home. And, don’t doubt it; that goes too for the products we apply directly to our skin and face.

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The Perfect Pair of Nutrients? Why Vitamins D3 and K2 go Together So Well

It’s fair to say we need a generous helping of vitamins and minerals in our diet to ensure we remain healthy and our body functions as it should. In that regard then, is there one vitamin or mineral that’s more important than another? Well, it’s probably best not to look at it that way. Do two or more of these nutrients go together better than the others? Again, it’s surely best to try and consume as many of them as possible. And yet, that said; there are two specific vitamins that do seem to pair off particularly well – and to that end are often available together as a natural supplement – the Vitamins D and K2.

Continue reading The Perfect Pair of Nutrients? Why Vitamins D3 and K2 go Together So Well

How to treat adrenal fatigue – because, chances are, you’ll get it at some point!

Yes, it’s true; at some point in your life it’s highly likely you’ll suffer from adrenal fatigue, but there are things you can do to either prevent it, help you get over it quickly or reduce the symptoms when you realise you’re suffering from it.

Indeed, the Internet is awash with the statistic that around eight in every 10 people across the industrialised world will get adrenal fatigue at some time or another in their lives. Whether that’s true or not, it appears the chances are very high you’ll experience it. Not least because, according to a leading expert on the condition, it’s the very lifestyles we lead that effectively bring it on – poor diet and chronic stress, which affect the body’s efficacy to recover from mental, emotional or physical stress and help give rise to the ailment1.

Continue reading How to treat adrenal fatigue – because, chances are, you’ll get it at some point!

Vitamin B12 deficiency: what to do if you have a sluggish thyroid

A sure sign something’s wrong with your metabolism (the natural chemical reactions that happen within the body) is if you start to feel unexpectedly lethargic or too easily exhausted – in short, if your energy levels inexplicably drop. There could be many reasons for why this happens, of course, but one is because your thyroid gland isn’t working properly.

To be specific, this is what’s known as hypothyroidism – in layman’s terms, a sluggish, underactive thyroid; when this particular gland isn’t doing its fundamental job, producing enough hormones for the body. And, you may not be surprised to learn, there’s often a link between hypothyroidism and the body getting too little (or, at least, absorbing too little) of one of those all-important nutrients, a vitamin – in this case, Vitamin B12. So much so, in fact, that a vicious circle can develop – hypothyroidism can cause a deficiency in Vitamin B12 which, in turn, can drive hypothyroidism and negatively affect energy1.

Continue reading Vitamin B12 deficiency: what to do if you have a sluggish thyroid

Let’s break it down: why are digestive enzymes so important?

When it comes down to it, there’s a whole host of things you may have heard you need to ensure your digestive system works like clockwork – or as close to it as possible. For every kind of ‘good bacteria’ there’s a plethora of probiotics and for every antioxidant there’s a Vitamin A, B or C. Well, like it or not, you should add to that list digestive enzymes. Chances are, you’ve heard of them. But are you familiar with them? Do you know what they are?

Why are digestive enzymes so necessary?

Frankly, the clue’s in the word ‘digestive; that is, they’re crucial to the digestion process. The reality is we don’t just eat food to sate hunger; we really do so to give the body what it needs to generate energy – those all-important energy-creating nutrients. And these nutrients have to be broken down once they’ve been extracted from the rest of the food we eat (which is ultimately excreted from the body). It’s here that digestive enzymes come in.

Continue reading Let’s break it down: why are digestive enzymes so important?

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