Magnesium Fun Facts

Magnesium Aspartate versus other Magnesium supplements

Chelated forms of magnesium (like Magnesium aspartate, citrate, and glycinate) are absorbed best by the body due to improved bioavailability.  Chelated forms are those wherein Magnesium is attached to” organic molecules”.

Other Magnesium forms like Inorganic forms like Magnesium oxide, chloride, or sulfate are also available and are often less expensive, providing the highest Elemental Magnesium, but it is poorly absorbed by the body which is only around 4% for MgO compared to organic form which can be as high as over 90%.

For a quick comparison using a starting point of 100mg  material and bioavailability of 4% and 90% respectively.    MgO has 60% Mg,   MagAspartate has 7.5% Magnesium

100mg Magnesium Oxide x0.6 x0.04 (bioavailability of Magnesium Oxide)  =  2. 4mg  Mg

100mg Magnesium aspartate 0.075x0.90(bioavailability of Magnesium Aspartate) =6.75mg Mg

( Thus, the  final level of Elemental magnesium in the body  is highly influenced by bioavailability ) 

Signs of Magnesium Deficiency

Magnesium health benefits include relieving of muscle cramps and soreness, promoting mind relaxation, & for bone, muscle, and heart health.  Some signs of magnesium deficiency may include nighttime leg cramps, tingling, or numbness in the legs or hands & general body weakness, and headaches.  Low magnesium intake or absorption is associated with diabetes, heart disease, osteoporosis, sleep disturbances, and metabolic syndrome. Consult healthcare professionals as signs indicated may be due to other ailments too.

Some causes of low magnesium include:

Excessive sweating, excessive urination (polyuria), alcohol use, malnutrition, chronic diarrhea, some medications, and certain health conditions may cause loss of magnesium in the body.

Additional groups usually susceptible to Magnesium deficiency

• People with alcohol dependence
• People with gastrointestinal diseases
• People with type 2 diabetes

The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.

Functions of Magnesium

Magnesium is an essential element required by the body as it takes part in over 300 enzymatic reactions and is necessary for the biochemical functioning of numerous metabolic pathways, such as protein synthesis, muscle contraction, blood glucose control, blood pressure regulation, and nerve function. Magnesium is also crucial in the production of energy as it is a part of the Mg-ATPase complex and is essential for oxidative phosphorylation.

Example of Some Dietary Sources of Magnesium

The body does not absorb all that is taken in.  Typical body absorption of Magnesium in the body is only 30-40%. Thus, supplementation may be required if the typical diet in the infographics is not achieved regularly.

The RDI(recommended daily intake for adults is  310-420 mg