VITAMINS & MINERALS
Magnesium and its Benefits
Magnesium is an essential mineral for optimal health, playing a vital role in many physiological functions such as nerve function, muscle contraction, and maintaining a healthy heart rate. However, magnesium deficiency is a common condition that can lead to negative health effects. Up to 20-30% of the general population is estimated to be affected, with higher rates in certain populations such as the elderly, people with diabetes, and those with gastrointestinal disorders.
Fortunately, magnesium supplementation can help address these issues and improve overall health. Clinical studies have shown that magnesium supplementation can improve sleep quality, reduce stress and anxiety, and relieve cramps and muscle tension. It has also been found to support cardiovascular health by regulating blood pressure and reducing the risk of heart disease.
Studies have shown that over 50% of participants in Europe and over 60% in the UK have inadequate magnesium intake, with the highest prevalence of magnesium deficiency observed in women and older adults. In sub-Saharan Africa, magnesium deficiency prevalence ranges from 12% to 68%, depending on the population group studied and the assessment method. In Algeria, the prevalence of magnesium deficiency in the general population is estimated to be around 57.3%.
Magnesium deficiency is associated with several chronic diseases, such as cardiovascular disease and type 2 diabetes. By improving dietary magnesium intake or supplementing under medical supervision, individuals can reduce their risk of developing these conditions. Magnesium is a smart addition to daily routines, whether for athletes looking to improve recovery and performance or individuals looking to support their overall health and well-being.
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Types of Magnesium
There are various types of magnesium with different benefits and absorption rates. Magnesium citrate, magnesium glycinate, magnesium chloride, magnesium sulfate, magnesium malate, magnesium taurate, magnesium threonate, and magnesium citrate malate are some common forms of magnesium.
- Magnesium citrate malate is a highly bioavailable form of magnesium that is well tolerated by most individuals and does not cause gastrointestinal side effects. Studies have shown that it is well absorbed by the body and can help increase magnesium levels in people who are deficient in it. One study found that magnesium citrate malate was more bioavailable than other forms of magnesium, while another study found that it had slightly higher absorption rates than magnesium bisglycinate in healthy adults.
- Marine magnesium is a natural form of magnesium obtained from the evaporation of seawater, containing varying amounts of inorganic salts such as oxide, hydroxide, chloride, and sulfate. It is easily assimilated by the human body and provides energy, reduces fatigue, regulates blood sugar and pressure, and has a relaxing effect on muscles and nerves.
- Magnesium glycerophosphate is an organic magnesium salt that consists of phosphorus and magnesium. It is highly assimilable and well-tolerated by the body, with very few side effects. Studies have shown that it is one of the best forms of magnesium available.
Reference:
Memory / cognitive function / antistress
1. Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012 Jan;62(1):304-12. doi: 10.1016/j.neuropharm.2011.07.027. Epub 2011 Aug 4. PMID: 21827828.
2. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010 Jan 28;65(2):165-77. doi: 10.1016/j.neuron.2009.12.026. PMID: 20152124.
3. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress-a systematic review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
4. Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. PMID: 28654669; PMCID: PMC5487054.
5. Kieboom BC, Niemeijer MN, Leening MJ, et al. Serum magnesium and the risk of dementia: the Rotterdam Study. Neurology. 2017 Sep 12;89(11):1127-1133. doi: 10.1212/WNL.0000000000004359. Epub 2017 Aug 16. PMID: 28814477.
6. Wengreen HJ, Munger RG, Cutler DR, Corcoran CD, Zhang J, Dai Q. Serum and dietary magnesium and risk of mild cognitive impairment in the oldest-old: The 90+ study. Alzheimer's & Dementia. 2013 Jul 1;9(4):P687. doi: 10.1016/j.jalz.2013.05.1796.
7. Stough C, Scholey A, Cropley V, et al. Examining the nootropic effects of a special extract of Bacopa monniera on human cognitive functioning: 90 day double-blind placebo-controlled randomized trial. Phytother Res. 2008 Dec;22(12):1629-34. doi: 10.1002/ptr.2537. PMID: 18786389.
8. Serefko A, Szopa A, Wlaź P, Nowak G, Radziwoń-Zaleska M, Skalski M. Magnesium in depression. Pharmacol Rep. 2013;65(3):547-54. doi: 10.1016/s1734-1140(13)71049-4. PMID:
Sleep
1. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635.
2. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on insomnia severity score and sleep quality in adults with primary insomnia: A randomized controlled trial. Nutr Neurosci. 2012 Sep;15(6):251-5. doi: 10.1179/1476830512Y.0000000021. PMID: 22855971.
3. Cinar V, Mogulkoc R. The relation between magnesium and calciotropic hormones in obstructive sleep apnea syndrome. Sleep Breath. 2012 Mar;16(1):153-8. doi: 10.1007/s11325-011-0495-7. Epub 2011 Mar 15. PMID: 21409346.
4. Peuhkuri K, Sihvola N, Korpela R. Diet promotes sleep duration and quality. Nutr Res. 2012 May;32(5):309-19. doi: 10.1016/j.nutres.2012.03.009. PMID: 22652369.
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