May 31, 2023
Magnesium is a mighty mineral that plays a vital role in numerous bodily functions. It is involved in over 300 enzymatic reactions in the body [1,2,6], ranging from energy production to protein synthesis. Despite its importance, many people do not consume enough magnesium in their diets. In this article, we will explore the benefits of magnesium, the different forms of magnesium available, and how chelation can enhance magnesium absorption.
The Clear Story of Magnesium
Magnesium, the eighth most abundant element in the Earth’s crust , has a rich history dating back to ancient times. The word magnesium is derived from the Greek word Magnesia, which refers to the region in Thessaly, Greece, where a type of magnesium mineral was first discovered.
Today, magnesium is widely used in modern medicine, industry, and agriculture. In medicine, magnesium is used to treat a range of conditions, including pre-eclampsia, constipation, and migraines. Magnesium supplements are also popular among people who want to support their overall health and wellness, as magnesium is known to play a role in bone health, muscle function, and cardiovascular health. Overall, magnesium remains an essential element with continued importance in various fields.
Understanding the Health Benefits of Magnesium
Many of the body’s biochemical processes rely on magnesium, so much so that adequate levels can change everything for the better. Magnesium is involved in several key bodily functions [5,6], including:
- Muscle and nerve function: Magnesium helps to regulate muscle and nerve function by controlling the flow of calcium in and out of cells .
- Energy production: Magnesium is required for the production of ATP (adenosine triphosphate), the primary energy source for the body .
- Protein synthesis: Magnesium is involved in the synthesis of proteins, including those that make up muscle tissue .
- Bone health: Magnesium plays a vital role in bone health, with research indicating that magnesium deficiency may increase the risk of osteoporosis .
- Blood sugar control: Magnesium helps to regulate insulin sensitivity, making it an important mineral for blood sugar control [3,5].
Among the most notable benefits of having proper magnesium levels are anxiety and stress relief as well as better sleep. Magnesium allows the body and brain to relax and prepare for sleep and relaxation by activating the parasympathetic nervous system, which promotes a calm state. Magnesium also regulates melatonin, a hormone that aids in the sleep-wake cycle .
As part of this process, magnesium regulates the neurotransmitters gamma-aminobutyric acid (GABA) and serotonin, which help regulate mood, anxiety, and stress levels . It plays a key role in relaxing muscles and can be beneficial for anyone who experiences restless legs syndrome, a major cause of insomnia .
In addition, magnesium is vital for responding to stress and managing the stress hormone cortisol. Living in a state of high physical and emotional stress can drain the body of magnesium. Meanwhile, the body requires magnesium to manage stress .
Why Clear Probiotics Utilizes Magnesium
The recommended daily magnesium allowance is 420 mg for adult males and 320 mg for adult females . Roughly 10% of the daily intake comes from water. Other sources of magnesium include green vegetables, unprocessed cereal, nuts, and seeds, as well as fruits, milk products, meat, and fish.
Most Western populations do not consume enough of the recommended daily intake of magnesium due to the proliferation of processed foods, demineralized water, and the agricultural use of soil that is magnesium-deficient.
Chelation for Magnesium Absorption
Chelation is a process that involves binding magnesium to an amino acid or organic compound to enhance its bioavailability of nutrients. When magnesium is chelated, it is more easily absorbed by the body, making it an effective way to supplement with this essential mineral.
The body naturally undergoes chelation during the digestive process. However, exposure to the gut’s environment can hinder the absorption of nutrients. Chelated magnesium bypasses digestion to boost nutrient absorption and improve bioavailability.
There are several different forms of magnesium chelates available, such as magnesium citrate, magnesium glycinate, magnesium taurinate, and magnesium citrate, among others. Each of these forms uses a different chelating agent to bind with magnesium ions, and they each have unique properties and benefits for the body . This includes:
- Magnesium glycinate: A compound of magnesium and the amino acid glycine, magnesium glycinate is a highly bioavailable form of magnesium that is well-tolerated by most people. It is particularly useful for those who are looking to supplement with magnesium but experience gastrointestinal issues with other forms. Benefits include promoting better sleep and a healthy circadian rhythm.
- Magnesium taurinate: Magnesium taurinate is a combination of magnesium and taurine, an amino acid that helps to support cardiovascular health. This form of magnesium may be useful for those with high blood pressure or cardiovascular disease, though individuals should check with their doctor about the best treatments for such conditions.
- Magnesium citrate: Magnesium citrate is a readily absorbed form of magnesium that is known for its ability to support digestive health. It is particularly useful for those with constipation or other digestive issues.
Overall, chelated magnesium provides an effective way to increase the absorption and utilization of magnesium in the body, which can have numerous health benefits, such as improving bone density, supporting cardiovascular health, and promoting proper muscle and nerve function.
The Science and Research Behind Magnesium
“Can You Take Magnesium for Anxiety?” (HealthMatch) Link
“Magnesium: Fact Sheet for Health Professionals” (National Institutes of Health) Link
“The Top 10 Foods Highest in Magnesium” (Healthline) Link
“Can Magnesium Enhance Exercise Performance?” (Nutrients) Link
Given the crucial role of magnesium in numerous bodily functions, it’s important that individuals ensure proper magnesium levels. Because most people do not consume enough magnesium in their diets, supplementing with bioavailable forms of magnesium is a useful way to up magnesium intake. Chelated magnesium, such as magnesium glycinate, magnesium taurinate, and magnesium citrate, is particularly effective at enhancing magnesium absorption and is well-tolerated by most people. If you are looking to boost your magnesium intake because of sleep problems., be sure to check out Clear Probiotics’ Clear Sleep supplement containing chelated magnesium.
- “Magnesium: Fact Sheet for Health Professionals.” National Institutes of Health
- Al Alawi, Abdullah M., Sandawana William Majoni, and Henrik Falhammar. “Magnesium and Human Health: Perspectives and Research Directions.” International Journal of Endocrinology, National Library of Medicine
- “Magnesium.” Harvard T.H. Chan School of Public Health, The Nutrition Source
- “Magnesium: Summary.” Linus Pauling Institute, Micronutrient Research Center, Oregon State University
- “Magnesium.” Mount Sinai Health Library
- “Why do we need magnesium?” Medical News Today
- “Types of Magnesium Supplements and Their Benefits.” Medical News Today
- "magnesium." Encyclopedia Britannica, Inc.
- “How Magnesium Can Help You Sleep.” Healthline
- “Magnesium supplementation for the treatment of restless legs syndrome and periodic limb movement disorder: A systematic review.” National Library of Medicine, National Center for Biotechnology Information
- “Magnesium: The Missing Link in Mental Health?” Integrative Medicine for Mental Health