Magnesium
What is Magnesium?
Magnesium is the second-most plentiful element in the human body. It is essential for more than 300 biochemical reactions. An adult human body contains around 25 grams of magnesium roughly 60 percent of this is present in the bones, while the rest is stored in the soft tissue[1].
Magnesium Benefits and Uses
Magnesium is vital for hundreds of bodily functions including:
- Breaking down glucose and fat
- Creating RNA and DNA
- Regulating the production of cholesterol
- Producing enzymes, proteins, and antioxidants
- Supporting a healthy immune system
- Maintaining a steady heartbeat
- Muscle functions
Magnesium is a macro-mineral, which means the body needs it in large amounts. Unfortunately, most adults do not consume sufficient magnesium from their daily diet. A magnesium deficiency can cause depression, migraine headaches, chronic fatigue, and insomnia.
Natural Sources of Magnesium
You can obtain magnesium naturally from sources such as:
- Legumes
- Nuts
- Whole grains
- Leafy green vegetables
The recommended daily allowance (RDA) for magnesium is:
- Men: 400 mg/day
- Women: 320mg/day
- Children 9-13 years: 240mg/day
- Adolescents: 410mg/day
Unfortunately, most natural sources of this mineral only contain about 10 percent of the RDA, some even less. For this reason, the best way to make sure you’re getting enough magnesium in your diet is to take a daily supplement. However, make sure that your supplement features chelated magnesium.
Magnesium Overdose
Magnesium can become toxic when blood serum levels reach 1.74–2.61 mmol/L[2]. Symptoms can include high blood pressure, retention of urine, facial flushing, difficulty breathing and muscle weakness.
Magnesium Side Effects
Magnesium is considered likely safe when taken as directed. For some people, side effects may include upset stomach, nausea, vomiting, and diarrhea. This is because magnesium that is not chelated is commonly bound to inorganic ions like oxide or citrate. These forms of magnesium do not get absorbed through the walls of your gut and instead stay inside your gastrointestinal tract. When it does that moisture gets pulled into the gastrointestinal tract, can irritate the gut, and cause soft, watery stools.
What is the Best Form of Magnesium?
If you wish to take it as a supplement, the best form of magnesium to take is chelated magnesium. What is chelated magnesium? When it has been chelated, magnesium is bound to negatively charges anions. One of the best forms of chelated magnesium is magnesium glycinate, which is made up of magnesium and glycine - a non-essential amino acid. It is preferable to other forms of magnesium because it can pass through the wall of your gut and actually be utilized by your body. What this means is that your body will absorb and therefore obtain maximum potency from the supplement. Another advantage of magnesium glycinate is that it is less likely than other forms of magnesium to cause upset stomach or to act as a laxative. Other forms remain inside the gastrointestinal tract and cause gastrointestinal discomfort.
Magnesium Supplements
Magnesium is an important factor in DrFormulas™ Magnesium Glycinate 400 mg. This supplement is chelated so that it provides optimal health support for metabolism and enzyme activity. As well as having a greater bioavailability than non-chelated magnesium supplements, this product is also kind to the digestive system and will not cause indigestion or diarrhea. Because your health and safety is our number one priority, like all our products, DrFormulas™ Magnesium Glycinate is made in an FDA inspected Good Manufacturing Practices facility and manufactured under the National Sanitation Foundation guidelines for quality assurance.
[1] https://ods.od.nih.gov/pdf/factsheets/magnesium-healthprofessional.pdf
[2] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/