Magnesium is a mineral that is naturally produced by the body. It is also found in
abundance in several foods including nuts, legumes, seeds, tea, whole grains, and leafy green
vegetables. Magnesium is considered as an essential nutrient for the body, it is required in more
than 300 enzyme systems that regulate diverse biochemical reactions in the body, including
protein synthesis, muscle and nerve function, blood glucose control, and blood pressure
regulation [1]. It has many applications in this present era from alloys to beauty products and
especially a hero ingredient in modern medicine [2].
But what magnesium does to our body is a big question everyone is asking these days? And even
though so many of our body parts need manganese to function properly are we adequately
retaining it from our day-to-day dietary habits?
Why Magnesium?
Magnesium and its role in our health has a vital benefit. It helps in enhancing our energy
production, contributes to the structural development of bone and helps in maintaining the DNA,
RNA and antioxidant glutathione in our body[5,7]. It also controls chances of developing
diabetes and high cholesterol, improves circulation in the body helping it reach to all the vital
organs and increases concentration levels and slow aging of the cells[3].
However one of the major functions of magnesium is to help our body to produce and
breakdown enough protein, a process that is important to nerve impulse conduction to help
reduce stress, muscle contraction to reduce cramps, and normal heart rhythm to improve anxiety
and better sleep[5].
Types of Magnesium?
This is really important, Different magnesium chemical compounds have different results on the
body. You first need to decide what we are using magnesium for, is it to improve our sleep or to
increase energy levels, knowing which one to take and seeking appropriate medical advise is
necessary for best outcome.
12
Mg
Magnesium
MAGNESIUM THREONATE- Readily crosses the blood brain barrier, which means it
absorbs quickly and fast. It helps in learning by enhancing circulation to the brain and
increases memory. It is also scientifically proven to slow down age related cognitive
diseases [4,6].
MAGNESIUM CHLORIDE- It is used to address the overall deficiency in our system. It
is generally found used on the skin as oil, because it is slightly more alkaline than water
[4].
MAGNESIUM SULPHATE-It is the easiest form to find better known as Epsom salt in
any grocery or pharmaceutical shop. It helps us in reliving muscle pain and also used in
detoxification products [4].
MAGNESIUM MALATE- Is used to boost energy levels with a longer absorption life in
the body. It is bonded to malic acid in our body, which helps our body cells to produce
energy. It also calms overactive nerve cell [4].
MAGNESIUM GLYCINATE-Is highly absorbable magnesium. It bonds with glycine,
an amino acid with a calming effect to improve our sleep, reduce inflammation in the body
and helps encourage production of serotonin (our ‘happy hormones’), aiding in anxiety
and depression [4].
MAGNESIUM CITRATE- Another calming agent, which is used to aid migraines and
insomnia [4].
However, though there is an extensive ray of magnesium, there is a huge population of
magnesium deficiency. Most oral magnesium products have a laxative effect, and a lot of people
are sensitive to it.
Instead, some health professionals suggest slathering magnesium onto your skin such as creams
and lotions with magnesium can help improve deficiency at some level. They may not deliver
the highest dose, but can be an effective way to help get the recommended amount of magnesium
(for example: approximately 310- 320 milligrams per day), according to the Office of Dietary
Supplements at the National Institutes of Health[2].
Additionally, magnesium's benefits for your skin are as extensive as the benefits for your health.
Magnesium helps improve your skin's overall appearance, reducing acne and other skin disorders
by lowering cortisol levels, stabilizing hormonal imbalances, and improving cellular
processes[8].
Many dermatologists suggest magnesium is the way to go for clients who come in skin
conditions such as redness or rosacea. The mica in it gives it a natural shimmer and a gorgeous
glow on all skin types.
Things to remember:
Though magnesium is one of the leading vitamins of our century, overdose of anything is bad. It
can cause a laxative effect, low blood pressure, irregular heartbeat, mental confusion and change
in breathing if not taken appropriately. I am a qualified nurse, not a medical doctor, so always
seek medical or professional advice before consumption or application of magnesium.
References
1. Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health
and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.
2. Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium,
Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
3. Elin RJ. Assessment of magnesium status for diagnosis and therapy. Magnes Res 2010;23:1-5.
4. Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames,
Iowa; John Wiley & Sons, 2012:459-74.
5. Fine KD, Santa Ana CA, Porter JL, Fordtran JS. Intestinal absorption of magnesium from food and supplements. J Clin
Invest 1991;88:396-402.
6. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a
randomized, double-blind study. Mag Res 2003;16:183-91.
7. Rude RK, Singer FR, Gruber HE. Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr
2009;28:131–41.
8. Barbagallo M, Belvedere M, Dominguez LJ. Magnesium homeostasis and aging. Magnes Res 2009;22:235-46.