Did you know that magnesium is necessary for more than 300 biochemical reactions in the body? However, a large percentage of the population is deficient in this mineral. For this reason, more and more people are taking magnesium supplements.
To find out more about magnesium, this article tells you about the types of magnesium most commonly used to supplement the diet and its benefits.
What is magnesium
Magnesium (Mg) is an essential mineral for human nutrition. It is a macromineral with a structural function – because it forms part of the bones – and a regulatory role, as it is involved in many energy-producing reactions within the cell.
Different types of magnesium regulate blood glucose levels, energy production, and protein production. It is also essential for bone health and supports a healthy immune system.
How to get magnesium naturally
Magnesium occurs naturally in many foods. Most of the magnesium we can get in food comes from dark green leafy vegetables – such as spinach. These are best cooked by steaming.
Foods rich in chlorophyll contain the highest proportion of this mineral. In addition to spinach, to obtain magnesium naturally, you can eat chard, any variety of lettuce and cabbage; coriander, chives, mint…
They also contain magnesium:
- Fruits such as banana, apricot, avocado, grapefruit, lemon…
- Nuts such as almonds, cashew nuts, pistachios, peanuts and walnuts.
- Grains and cereals such as beans, soya, millet or brown rice.
- Dark chocolate.
- Milk and other dairy products.
Conversely, fat, calcium and vitamin D decrease magnesium absorption in the gut. Alcohol, on the other hand, causes magnesium to be less well absorbed by the body.
Symptoms due to lack or excess magnesium
A person with a magnesium deficiency will have specific symptoms: tiredness, apathy, irritability, memory lapses, learning difficulties… In addition, magnesium deficiency seems to be linked to diabetes, osteoporosis and certain cardiovascular diseases.
On the other hand, an excess of magnesium in the body can lead to digestive problems. In extreme cases, it can lower blood pressure and breathing.
You should therefore bear in mind that the recommended daily dose is no more than 320 mg for women and 420 mg for men.
Prolonged use of magnesium can be counterproductive, so it may be helpful to consult a nutritionist, doctor or therapist about what type of magnesium is recommended for you and
how long you can take the supplement. For example, for hypertension problems, your doctor might recommend magnesium bis-glycinate. For specific issues such as heartburn, magnesium chloride may be sufficient.
Main benefits of magnesium
The truth is that magnesium is a mineral that brings many benefits to the body:
- Provides energy.
- Improves the immune system.
- It is a natural relaxant.
- Strengthens bones and teeth, as it helps to fix calcium and phosphorus.
- Protects tissues and organs.
- Some types of magnesium support a healthy digestive system.
- Contributes to the proper functioning of muscles.
Types of magnesium and their benefits
It is important to note that different types of magnesium are metabolized differently and have specific benefits for the body and mind. In addition, as the body does not easily absorb magnesium, it is often bound to a carrier substance. This substance determines absorption and bioavailability.
1. Magnesium chloride is well absorbed through the skin and removes toxins. It is present in gels and creams, especially those indicated to reduce muscular pain.
2. Magnesium bisglycinate: magnesium salt formed from the amino acid glycine, which is very well absorbed. It is one of the most bioavailable forms of magnesium. It has a minor laxative effect. It helps reduce fatigue, improves relaxation and combats stress, anxiety, and high blood pressure.
3. Magnesium malate: the malic acid that accompanies this type of magnesium is particularly good for preventing fatigue. It is also a good cleaner of toxins.
4. Magnesium citrate derived from magnesium salt improves digestion and prevents constipation. It can have a powerful laxative effect in very high doses: low concentration but good bioavailability.
5. Magnesium carbonate: is a white powdered compound that occurs naturally as dolomite and magnesite. It reacts with hydrochloric acid in the stomach, depending on acid levels, to form magnesium chloride. It improves physical and mental fatigue and minimises digestive tract discomfort.
As we have seen in our analysis of the different types of magnesium, this mineral is beneficial in tackling gastrointestinal problems and promoting a state of relaxation. It also aids tissue regeneration. It may therefore be indicated for times of stress, for recovering from specific minor injuries or for intense exercise.
We recommend including a supplement containing magnesium in your daily routine. If possible, with other minerals and trace elements essential for well-being.
Within the Silicium product range, we recommend these products which, as well as containing silicon, have the added value of containing magnesium:
- G7 Activ+, which takes care of your joints and bones. It is formulated with a novel organic silica source, which synergises with magnesium and vitamin C. A significant benefit of this supplement is that it protects the body from toxic elements such as aluminium.
- Orgono Articomplex is a multimineral complex with vitamins and organic silica compensating for losing essential minerals caused by sport. It improves muscle function and protects joints and bones. Magnesium helps reduce tiredness and fatigue and boosts the immune system.
Do you already take a magnesium supplement? Perhaps in times of increased activity and stress, it can contribute to greater well-being. Consult your doctor about your magnesium levels and whether you should supplement your diet.