17 Jun 2024

Benefits and properties of Magnesium

bienestar y cuidado complementos básicos

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What is magnesium and what is it for?

Magnesium is an essential mineral for our body, which is why it's one of the basics in our supplementation guide. But what is magnesium, what is it for, and which one to choose? We'll tell you here.

Magnesium is one of the most abundant minerals in our body, as it participates in over 300 metabolic reactions that occur every second in our organism.

The foods that, in principle, are sources of magnesium are: almonds, cashews, spinach, legumes, dairy products, bananas, and potatoes. However, it is estimated that almost 60% of the European population suffers from an intracellular magnesium deficiency, which puts the proper maintenance of the functions carried out by this mineral at risk.

Why is deficiency so common?

Due to the demineralization of cultivation waters as a result of existing pollution, which causes vegetables, legumes, and nuts grown with these waters to contain less of this mineral in their nutritional matrix. Consequently, when consuming these foods, our magnesium intake is lower.
Due to taking certain medications: omeprazole, diuretics, antibiotics, hormonal contraceptives, insulin, and sulfonylureas.
Due to alcohol consumption (1-2 beers a day or 1 glass of wine a day).
Due to chronic stress and lack of sleep.
Due to endocrine diseases such as diabetes, obesity, pancreatic insufficiency...
Due to other malabsorptive conditions: bariatric surgery, Crohn's disease, liver failure.
And due to intense physical exercise.

Until recently, it was not known that intracellular magnesium is truly important when assessing the status of this mineral in the body, not the magnesium we measure in blood. This blood value serves to document a marked deficiency, but it is known that once magnesium is low in the blood, it has been low inside the cells for a long time, affecting all the functions involved. You might wonder which functions this mineral is involved in, so here we go:

Properties of magnesium

- It is key for absorbing, transporting, and activating vitamin D.

- It is a necessary cofactor for the synthesis of the hormone melatonin and the neurotransmitter serotonin, involved in sleep and relaxation.

- It is key for the correct metabolism of insulin and glucose uptake by your muscles (where we want the glucose to be).

- It is necessary for adequate muscle contraction, being key to controlling blood pressure, heart function, and proper physical performance.

- It regulates the secretion of the PTH hormone, primarily responsible for maintaining calcium balance in the body. A lack of magnesium leads to excessive PTH release and consequent bone mass loss with the associated risk.

Not all are the same: which is the best magnesium supplement?

You will see that there are many types of magnesium,most of them are chelated magnesiums,meaning magnesium in its elemental form bound to an amino acid or molecule. This is done topromote intestinal absorption of magnesiumor increase its entry into certain structures such as muscle tissue or the brain. Examples of these magnesiums are:magnesium lactate, magnesium malate, and magnesium bisglycinate.

You will also see that there are more economical magnesiums: magnesium oxide and citrate.Basically, these types of magnesiums, although they contain a higher amount of elemental magnesium,have very poor absorption, causing most of the magnesium to remain in the intestine and produce undesirable side effects such as diarrhea, gas, and abdominal bloating.

When choosing your magnesium supplement, be sure to read the label carefully to identify the one that promotes better absorption, that the amounts are safe, and always remember to take it with food so it agrees with you.

We can't help but recommend our Total Magnesium, which of course you can find here.