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This article on the importance of magnesium is written by Marta Anhelush of Biocare.

If there’s one nutrient we should all consider supplementing, it’s magnesium. Magnesium is one of the most important elements in our body, being involved in over 300 enzymatic reactions.[i] Up to 60% of it is stored in our skeleton. Therefore, just like calcium, it is important for healthy bones and prevention of conditions such as osteoporosis. Its functions stretch far beyond musculoskeletal health, though, and include:

In fact, magnesium is so essential to so many biological functions, that getting extra through diet or supplementation would be beneficial to everyone.

Unfortunately, many of us don’t consume enough magnesium-rich foods. In addition, modern lifestyle can create a big drain on our magnesium reserves. Because magnesium is used for so many processes, it can get easily depleted, especially by stress, erratic eating patterns, high sugar diets, or overtraining. Some common medications, such as acid blockers used for reflux, can also reduce absorption of magnesium.

HOW WOULD YOU KNOW IF YOU NEED MORE MAGNESIUM?

If you suffer from headaches, PMS, muscle cramps, high blood pressure, anxiety, constipation, fatigue, memory problems, hyperactivity, you could be deficient. In fact, a study done in America showed that 48% of the population had inadequate intake of this vital mineral.[iii]

You can naturally increase your magnesium levels by adding more magnesium-rich foods to your diet:

Make sure you integrate lifestyle strategies to reduce magnesium depletion; eat nutritious foods at regular times, avoid processed foods and refined carbohydrates, reduce stress and allow time for your body to recover from exertion. Ensure your digestion is working optimally to enhance magnesium absorption. If you suffer with any digestive complaints, consider using probiotics or digestive enzymes to help.

SUPPLEMENTATION – WHAT’S THE RIGHT TYPE OF MAGNESIUM FOR YOU?

Increasing food sources of magnesium should be a priority but, if your requirements are high, or if you already have symptoms of deficiency, food alone may not be enough. There’s growing evidence that supplementing magnesium, especially specific types, can help with supporting certain aspects of health. You see, not all magnesium is equal. Choosing the right type is critical to successful nutritional support.

Just as with any other mineral, magnesium has to be bound to a ‘carrier’ molecule when it is consumed in a supplement form. The type of this carrier will determine its use and absorption rate, so it is important to choose the one that suits you best. For example, magnesium citrate was shown to be much more bioavailable (better absorbed and used by the body)than magnesium oxide.[iv] You can also benefit from the other molecule that the magnesium is bound to, as they all have their own unique functions in the body. Some of the most commonly used ones include:

Many of us may need additional magnesium support, but it is important to remember that not all magnesium is equal. Choose the best form for your specific needs and if you need any help, you can call our Clinical Nutrition team or see a practitioner for further advice and support.