Magnesium is important for a healthy body. Although severe deficiencies are rare, many people take a supplement when low levels are suspected. Several different forms of magnesium are available, but the bioavailability and absorbability of the available forms can be quite different. Before choosing a magnesium supplement, make sure it is one that has been clinically shown to be effective. As always, check with your health care provider before starting a new supplement.
Magnesium is necessary for hundreds of chemical reactions in the body. It is the fourth most prevalent mineral in the body. Magnesium is necessary for bone formation, nerve and muscle function, regulation of blood sugar, protein synthesis, cell signaling, and the regulation of calcium and other nutrients in the body. Whole grains, green leafy vegetables, seeds and nuts are all excellent sources of magnesium. It can also be obtained in supplement form.
When Magnesium Supplement Is Needed
With a normal daily diet, severe magnesium deficiencies are rare. However, diabetes, gastrointestinal disease, pancreatitis, hyperthyroidism, and intestinal viruses are all medical conditions that can cause low levels of magnesium. Additionally, alcohol, caffeine and salt consumed in large amounts can all lead to low levels of magnesium. Early signs of a deficiency include loss of appetite, nausea, fatigue and weakness, according to the Office of Dietary Supplements. Other signs can include irritability, abnormal heart rhythms, low blood pressure, confusion and insomnia.
Differences in Magnesium Absorption
Magnesium oxide is the most commonly found supplemental form of magnesium. However, a 2001 study published in "Magnesium Research" reported that absorbability by the body pales in comparison with other forms, such as magnesium lactate and magnesium aspartate. Magnesium citrate, a magnesium salt composed of magnesium and citric acid, also appears to be a better supplemental form to use. It has superior absorbability and bioavailability when compared with magnesium oxide, according to a 1990 study published in the "Journal of the American College of Nutrition." Additionally, a new transdermal form called magnesium chloride is growing in popularity, the Vitamin D Council reports. The patch is directly placed on the skin, making the magnesium available to the cells immediately without having to go through the digestive system. This type of delivery mechanism should make the magnesium easily available for the body to use. However, clinical studies are still needed.
Suggested Daily Intake of Magnesium
Making sure you obtain the recommended daily intake can help ward off potential low levels of magnesium. The Office of Dietary Supplements recommends 420 mg per day for men, and 320 mg per day for women. Supplements can help, but obtaining magnesium through diet is best. Foods such as halibut, spinach, squash, plantains, nuts and pumpkin seeds can provide 64 to 170 mg of magnesium per serving.
References
- Office of Dietary Supplements: Magnesium
- "Magnesium Research: Official Organ of the International Society of for the Research on Magnesium"; M. Firoz et al.; December 2001
- "Journal of the American College of Nutrition"; "Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide"; J.S. Lindberg et al.; February 1990
- Vitamin D Council: Magnesium
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