Magnesium is the fourth most abundant mineral in the human body and a participant in more than 300 enzymatic reactions. It is necessary for the synthesis of ATP (the energy currency of cells), the work of the nervous system, muscle contraction and regulation of blood pressure. At the same time, magnesium deficiency is detected in 60–80% of adults in developed countries.
Symptoms of magnesium deficiency
Hypomagnesemia rarely has bright manifestations. More often, these are “background” symptoms that we are used to considering as the norm:
- Spasms and muscle twitching — especially at night in the calves
- Insomnia and superficial sleep
- Chronic anxiety and irritability
- Headaches and migraine
- High blood pressure
- Heartbeat and arrhythmia
- Constipation – magnesium regulates peristalsis
- Chronic fatigue and “fog in the head”
- Increased sensitivity to stress
- PMS in women – spasms, mood swings
Why magnesium deficiency occurs
- Refined products – 80–95% of magnesium is removed during grain processing
- Stress – cortisol accelerates the excretion of magnesium from the kidneys
- Coffee and alcohol — diuretic action increases losses
- Diabetes — increased urinary excretion
- Taking certain medications: diuretics, proton pump inhibitors, antibiotics
- GIT disease — malabsorption
Forms of magnesium: which is better
Not all forms of magnesium are absorbed equally:
- Magnesium Citrate – 90%+ absorption, gently relaxing, ideal for daily intake
- Magnesium glycinate/bisglycinate — the best assimilation, does not give a laxative effect, for the nervous system
- Magnesium malate — for energy and muscles, indicated for fibromyalgia
- Magnesium L-threonate — penetrates the blood-brain barrier, for the brain
- Magnesium oxide – only 4% absorption, outdated form, not recommended
Magnesium rate
- Men: 400–420 mg/day
- Women: 310–320 mg/day (during pregnancy — 350–400 mg)
- With stress, sports, pregnancy, the need increases to 500-600 mg/day
Important: the analysis of magnesium in blood serum is an unreliable indicator – only 1% of magnesium is in the blood, the rest is in cells and bones. It is better to focus on the symptoms and the response to taking the supplement.
Magnesium from NSP: Complex with Magnesium
Nature’s Sunshine Complex with Magnesium contains magnesium in the form of a chelate with amino acids – one of the best absorbed forms. Additionally, it contains vitamin B6 (pyridoxine), which improves the transport of magnesium into cells.
Advice on reception
- Take in the evening – magnesium relaxes muscles and improves sleep
- Start with a small dose (100-200 mg) and gradually increase
- Do not combine with calcium at the same time – they compete for absorption
- The effect is felt after 2-4 weeks of regular use
Conclusion
Magnesium is a “silent” mineral, the deficiency of which gradually undermines the quality of life: nervous system, sleep, heart and muscles. The right form of magnesium can be one of the most noticeable improvements you’ll ever experience from a supplement.
