Magnesium is an essential mineral required for the normal healthy functioning of your body; it’s involved in over 300+ different enzyme systems, energy production, heart health, glucose/sugar metabolism, relieving muscle cramps and spasms, and elevating mood, just to name a few. Are you getting enough?

Organic Magnesium vs inorganic magnesium

Magnesium can be found in either organic or inorganic forms. Organic forms include citrate, glycinate, orotate and amino acid chelate, while inorganic forms include oxide, chloride and carbonate. Organic forms are highly bioavailable and don’t tend to produce the digestive disturbances commonly associated with inorganic forms. In studies, organic forms consistently show greater bioavailability and absorption when compared to inorganic forms.

Magnesium absorption

Absorption takes place in the small intestine, and absorption either increases or decreases depending upon your body’s requirements; low serum magnesium levels increase absorption and high serum magnesium levels decrease absorption. Levels are regulated in your body by; the small intestines (controlling absorption); the kidneys (controlling excretion); and the bones, teeth, muscles, liver, pancreas and other non-muscle soft tissues (major storage sites).

Organic forms:

• Magnesium citrate

Bound to citric acid, it remains stable in the stomach in the presence of hydrochloric acid and is delivered intact to your small intestine for easy absorption. Magnesium citrate is electrically neutral so doesn’t interfere or compete with other important nutrients for absorption. Citric acid is an essential component of the citric acid or Kreb’s cycle where your body’s high energy currency (adenosine triphosphate or ATP) is produced.

• Magnesium glycinate

Bound to glycine, a non-essential amino acid. This form is easily absorbed as it’s bound to an amino acid (glycine) that assists the mineral’s absorption through the small intestine, enhancing uptake into the bloodstream.

• Magnesium orotate

Bound to orotic acid, which makes it easier for magnesium to travel across cell membranes making it highly bioavailable. Additionally, orotic acid is used in the production of cellular energy and has been shown to enhance energy production within the heart.

• Magnesium amino acid chelate

Structurally, magnesium amino acid chelate is made up of amino acids bonded in a stable form to magnesium. In your body's natural process of digestion, amino acids are used to naturally chelate (bond) minerals and help transport them across the intestinal wall. This allows the magnesium to be more bioavailable and better absorbed by your body.

Health benefits

There are many factors that may contribute to a magnesium deficiency, including poor dietary intake, increased excretion, dietary and lifestyle choices, digestive disorders, stress and even some medications. Highly bioavailable organic forms of magnesium may be beneficial for many areas of health including:

• Heart & cardiovascular health
• Periods of stress
• Glucose/sugar metabolism
• Fatigue & debility
• Muscle aches, cramps & spasms
• Sleeplessness
• Kidney stones (prevention)
• Migraine headaches (prevention)
• Mood disturbance & anxiety
• Osteoporosis
• Pregnancy & lactation
• Premenstrual syndrome (PMS)
• Restless legs

Ask one of our experienced Naturopaths to help you choose the right magnesium for you.

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References

• Assessment of magnesium deficiency viewed on 02/02/2015 at http://bestpractice.bmj.com/best-practice/monograph/1137.html
• Braun L & Cohen M (2010), Herbs & Natural Supplements: An evidence-based guide, 3rd Edition, Sydney, Elsevier.
• Elemental mineral content of common mineral compounds, Robert Forbes & Associates www.robert-forbes.com
• Jefferay K (2003), Minerals: The macro & microminerals, trace elements and heavy metals.
• Krebs’Cycle Intermediates viewed on 02/02/2015 at http://nutritionreview.org/2013/04/krebs-cycle-intermediates/
• Magnesium basics viewed on 02/02/2015 at http://ckj.oxfordjournals.org/content/5/Suppl_1/i3.full
• Magnesium is a mineral with prodigious impact, but poor intake, Research Notes, (2012), Albion Human Nutrition, vol. 21, no. 1. www.AlbionMinerals.com
• Murray MT (1996), Encyclopedia of Nutritional Supplements, New York, Prima Publishing.
• Osiecki H (2014), The Nutrient Bible, 9th Edition, Queensland, Bio Concepts Publishing.
• Table 8 Nutrient Reference Values for Australia and New Zealand: Minerals – Magnesium, Iodine, Selenium and Molybdenum, pp. 309-310.
• Walker AF, Marakis G, Christie S & Byng M (2003), Mg citrate found more bioavailable than other mg preparations in a randomised, double-blind study, Magnes Res, vol. 16, iss 3, pp. 183-191.
• Which magnesium supplement is best and for who? Viewed on 02/02/2015 at http://www.timeforwellness.org/blog-view/which-magnesium-supplement-is-best-and-for-who-336