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A guide to magnesium

Uno Vita AS |

A Guide to Magnesium and understanding Its Crucial Role in Your Health

By Jan Fredrik Poleszynski – Klinikk for integrert medisin – Copyright 2024



Magnesium is a Superhero among minerals. Essential for over three hundred biochemical and enzyme reactions in the body. These crucial nutrient functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system, production and play a pivotal role in maintaining overall health.

Why Magnesium Deficiency is Common and Concerning
Despite its importance, a significant number of people fail to obtain adequate magnesium through their diet. This widespread deficiency can trigger a multitude of health issues, including:

Fatigue and General Weakness: Without enough magnesium, your body cannot produce energy efficiently, leading to fatigue and weakness.

Muscle Cramps and Tension: Magnesium is vital for muscle relaxation; deficits can cause cramps and muscle tension.

Headaches and Migraines: Magnesium influences neurotransmitter release and vasoconstriction; deficiencies can trigger headaches and migraines.

Sleep Difficulties: Magnesium plays a key role in calming the nervous system, which is necessary for good sleep.

Mood Swings and Anxiety: Adequate magnesium levels can help regulate mood disorders.

High Blood Pressure and Cardiovascular Issues: Magnesium helps dilate blood vessels, affecting blood pressure and heart health.

Bone Health Concerns: Magnesium is crucial for bone formation and influences the physical structure of bones.

Dietary Sources Versus Supplementation

While magnesium is abundant in foods like leafy greens, nuts, seeds, and legumes, the modern diet often falls short in providing enough magnesium, making supplementation a practical and necessary option.

Exploring Common Forms of Magnesium Supplements

Each form of magnesium offers unique benefits and can meet different health needs:

Magnesium Citrate

Highly Absorbable: Ideal for restoring depleted magnesium levels and aiding in constipation.Benefits: Supports digestion and can help manage anxiety and migraine symptoms.

Magnesium Glycinate

Gentle on the Stomach: Combines magnesium with the amino acid glycine, enhancing bioavailability.

Benefits: Promotes relaxation, improves sleep quality, and supports overall mental health.

Magnesium Chloride

Versatile Use: Well absorbed and suitable for topical use.
Benefits: Boosts energy, enhances muscle function, and supports general health.

Magnesium Oxide
Digestive Relief: Less bioavailable, primarily used for digestive symptoms.
Benefits: Effective against heartburn, indigestion, and constipation.

Magnesium Lactate

Food Additive and Supplement: Well-absorbed and suitable for those with significant deficiencies.

Benefits: Used for medical conditions requiring high doses of magnesium.

Magnesium L-Threonate

Brain Health: Noted for its ability to enhance cognitive function.

Benefits: Supports brain health and may improve memory and cognitive function.

Magnesium Malate

Muscle Support: Easily digested and stays in the body longer.

Benefits: Helps regulate energy levels and may alleviate muscle pain.

Magnesium Sulfate (Epsom Salts)

Limited Topical Benefits: Known for bath soaks; efficacy via skin absorption is debatable.
Benefits: Used internally, it acts as a potent laxative.

Choosing the Right Magnesium for Your Needs

When selecting a magnesium supplement, consider your specific health goals—whether it is improving sleep, managing constipation, or enhancing cognitive function. Also, consider the bioavailability of different forms, which affects how well your body can absorb and utilize the mineral.

Important Considerations

Consult with Health Advisor: Especially if you have underlying health conditions or are taking other medications.

Dosage: 360-500 mg of supplemental magnesium is generally recommended per day, but sensitivity varies, so start low and adjust as needed. If you are magnesium deficient you can benefit from using a combination of three forms of magnesium after an initial build up period. Most adults in the west now have magnesium deficiency (as well as iodine) so a period of higher dosing can help restore natural reservoirs in the body. Magnesium can be toxic at doses of 5000 mg (or more) pr. day. So, unless you have a special health condition (kidney failure, low blood pressure or other that can be a contraindication) dosing for 360 – 1000 mg can be used safely.

Receiving all the benefits of the different forms of magnesium: How can I combine different forms and dosing. Here are an example we have used with success in our clinic (the dosing is considered high, so it requires a good health check and a build of with smaller doses gradually reaching the high dose intensive period):

Foundation: ReMag (Dr. Carol Deans Pico size magnesium liquid)

Benefits: Very good absorption due to very small particle size (only ions). Boosts energy, enhances muscle function, and supports general health. 

Suggested dosing: ½ a teaspoon in a large glass of purified water, two times pr. day, with your meals. It will supply 300 mg easy to absorb magnesium for your body.



Sleep and wellbeing: Magnesium Glycinate  

Benefits: Mild on the stomach easy to absorb. Promotes relaxation, improves sleep quality, and supports overall mental health.

 

Suggested dosing: One capsule of 500 mg in the evening. 

For your brain and nervous system: Magnesium L-Threonate

Benefits: Mild on the stomach, good absorption, does pass the blood/brain barrier. Supports brain health and may improve memory and cognitive function.

Suggested dosing: Leading brands (Life Extension and Time Health) offers 2000 mg with Magnesium L-Threonate in a dose of three capsules. Providing 144 mg of elementary magnesium. Take one capsule/tablet in the morning, one in mid-day and one in the evening time to improve sleep and relaxation. 

Total dose for a high dosing recovery period will provide +- 1000 mg elementary magnesium. 

Listen to Your Body: Monitor how your body responds to different forms and adjust your intake accordingly. Always start low, introduce any new forms of supplements one bye one over a period of fourteen days or more if needed.

The Impact of Magnesium on Aging and Cognitive Health

Research by leading scientist highlights magnesium's significant impact on aging, noting that marginal magnesium deficiency can reduce lifespan and accelerate age-related deterioration. Magnesium plays a crucial role in maintaining the neuromuscular, cardiovascular, endocrine, and immune systems, and its sufficiency is even more critical as absorption decreases with age.

The Role of Magnesium in Neurodegenerative Diseases

Magnesium's potential to function as a neuroprotective agent is increasingly recognized. It helps maintain neuronal ion homeostasis, mitigates inflammation, and prevents excitotoxicity, which are pivotal in combating cognitive decline and improving neurodegenerative conditions.

Conclusion

Magnesium's role in human health is vast and multifaceted, impacting everything from energy metabolism to brain function. Ensuring adequate magnesium intake, whether through diet or supplementation, is essential for maintaining health and vitality, especially as you age. Always consult with healthcare professionals to tailor magnesium supplementation to your personal health needs, ensuring you achieve the best possible outcomes for your well-being.

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