Magnesium plays many important roles in the human body. It is present in every cell and tissue, especially bone, which holds about half of the body's store of this substance. In addition to its critical role in bone formation, magnesium affects muscle tone, blood sugar regulation, heart rhythm, nerve conduction, mood, sleep and bowel regularity. Most Americans are depleted of magnesium, for several reasons. Americans drink tons of coffee, soda, and alcohol, all diuretics that cause the kidneys to excrete minerals. Most people's diets are low in magnesium. Key foods rich in magnesium include almonds and other nuts, and spinach, arugula and other dark leafy greens. Compounding the dietary deficiency, many soils are magnesium depleted, yielding food that has less magnesium than it could. Supplementing magnesium can be beneficial for many people, including diabetics, those with heart disease, athletes, and those with insomnia, to name a few. Magnesium in pill or powder form can also be beneficial for constipation, anxiety, depression and osteoporosis.
What to Look for
Magnesium can be present in its oxidized or reduced form. Its role in the body is that of an antioxidant, so oxidized magnesium, while potentially helpful, is not nearly as beneficial as the reduced form. It's difficult to tell, but a few simple guidelines can make it easy to select the best magnesium. Magnesium oxide, as it implies, is an oxidized stone powder that has been used in several studies. This form is useful for constipation, because only 10 percent is absorbed. The rest goes to the large intestine, where it draws water into the bowel, alleviating constipation. The most absorbable forms of magnesium are bound, or chelated, to an amino acid such as malic acid, citric acid or the like. Around 80 percent of magnesium citrate or malate will be absorbed, making it the best choice for most disorders. Several powdered magnesium products are available. These are useful because you can easily tailor the dose to your needs.
Common Pitfalls
Magnesium is commonly sold in formulas with other minerals such as calcium. While convenient, this format makes it difficult to treat constipation, since calcium, like iron, counteracts the action of magnesium in the intestines, drawing water away from the organ and worsening constipation. In terms of dosing, magnesium is nontoxic. Yet many people will take less than is needed to accomplish the goal, probably due to widespread capsule aversion. Most commercial magnesium products contain less than 350 mg per capsule or tablet, and many people take only one per day. The therapeutic dose used in many studies measures in at 1000 mg or more per day. So don't be afraid to take a little more to soothe muscle cramps or calm your mind and body at the end of the day.
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