Magnesium: Why Is It Important?

2016-12-12

An overview of magnesium and tips to help you get enough of this essential mineral.

Magnesium Intake

In recent years, it seems that one in three people may lack magnesium. However, according to a study published in the journal Advances in Nutrition, this figure may be underestimated.

Indeed, a magnesium level below 0.82 mmol/L could already indicate a magnesium deficiency, whereas current reference ranges consider magnesium levels to be normal between 0.75 and 0.95 mmol/L.

Magnesium and Essential Metabolic Functions

Magnesium is a mineral that may play a crucial role in the body, at a level comparable to calcium, particularly with regard to bone metabolism.

Magnesium, a powerful remineralizing agent, may help support muscle energy and contribute to the normal function of the nervous (including serotonin release) and immune systems.

Magnesium and Diet

Eating a balanced diet may not always be enough to meet magnesium needs. Indeed, modern diets seem to contain less magnesium: fewer whole grains (which are richer in magnesium than refined grains), fewer vegetables, and more meat-based and processed foods. The vitamin and mineral content of fruits and vegetables may also decrease due to farming methods, storage, transportation, and other factors.

According to a British study published in 2006, vegetables may have lost nearly 24% of their magnesium content between the 1940s and the 1990s. Cooking methods may also contribute to significant magnesium loss (such as prolonged cooking or boiling), while certain dietary habits may increase calcium loss through urine (excessive alcohol consumption, diets high in sugar and fat).

Finally, lifestyle factors may also play a role. Stress and intense physical activity, for example, may increase magnesium utilization.

Magnesium and Supplementation

If a varied and balanced diet does not always seem sufficient to meet magnesium needs, supplementation may be a simple and effective option.

There are different forms of magnesium available in supplements, and it is not always easy to choose between them. One important factor to consider is the product’s bioavailability. For example, Multi Magnesium Formula is a complex with high bioavailability. Magnesium Malate may also be well absorbed by the body and is sometimes associated with supporting natural detox processes.

Other forms of magnesium may also offer high bioavailability: magnesium citrate, magnesium aspartate, magnesium gluconate, magnesium lactate, etc.

There are also more recent forms, such as Magnesium Threonate (or L-threonate).

To learn more about the different forms of magnesium and their characteristics, you can visit the Magnesium section on the SuperSmart website.

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Joint Health Features