Magnesium

Magnesium is gaining more attention and is considered one of our super supplements. It is one of the most common minerals in our body, with 50% stored in the bones. It is involved in over 300 biochemical reactions in the body, including muscle development, nerve function, heartbeats, and immune system function. It is also essential for the proper metabolism of vitamin D and calcium. Some people take magnesium supplements to sleep better, as it has muscle-relaxing properties, while others use it to relieve constipation or ease cramps.

Difficult to meet the recommended intake

According to studies, 80% of Americans do not reach the recommended intake of magnesium. Several factors contribute to this. Our diet contains less nutrition than it used to, and we deplete magnesium through stress. Magnesium is present in many common foods, including pumpkin seeds, spinach, brown rice, wheat germ, almonds, and salmon.

Many scientific studies have shown that maintaining good magnesium levels is important for alleviating or completely avoiding many common chronic diseases. If you’re considering taking a magnesium supplement, it’s useful to know the different forms and their properties to achieve the best effect. Quality depends both on the amount of magnesium in the supplement and how well it is absorbed, which we refer to as bioavailability.

Different kinds of magnesium

Magnesium Oxide

Commonly used as a laxative and for acid reflux. Magnesium oxide has a high concentration but only 4% bioavailability. It is inexpensive and easy to find. It can help reduce cramps, anxiety, and muscle tension.

Magnesium Citrate

Derived from the magnesium salt of citric acid. This form of magnesium has a lower concentration but a high bioavailability (90%). Magnesium citrate is effective against constipation and has also been shown to help in preventing kidney stones. It is inexpensive and readily available.

Magnesium Orotate

Considered the most effective form of magnesium. It is good for synapse development in the brain. It can cross cell membranes and interact with mitochondria, increasing energy levels. It has many properties that can positively affect health and is the form that is most easily absorbed by cells.

Magnesium Chloride

Magnesium chloride has many uses and is often applied topically in spray form. It has high absorption capability and is good for detoxifying cells and tissues. It helps prevent kidney stones and is beneficial for psoriasis.

Magnesium Glycinate

Has good absorption compared to, for example, magnesium oxide. It easily reaches muscle cells and can therefore alleviate cramps. Recommended for chronic fatigue and fibromyalgia. It has a calming effect and does not significantly affect the gut.

Magnesium Carbonate

Known as “chalk” and is also used as a medicine to neutralize stomach acid. This form has a laxative effect when taken in larger amounts. It converts to magnesium chloride in the stomach, which works very well against reflux and other upper digestive issues.

How much magnesium is recommended?

The recommended daily intake of magnesium is 280 mg per day for women and 350 mg for men. Exercise and stress increase losses, so you may need to consume more. It is generally difficult to overdose on magnesium. When you take too much, the stool may become loose. Therefore, you should adjust the dosage accordingly and possibly switch forms if it affects the gut too much. Magnesium is often an invaluable aid for those who suffer from constipation. The supplement is best taken in the evening.

Belly Balance digital treatment

In the Belly Balance app, you can log symptoms, keep a food diary, scan products, find FODMAP lists, and much more to help you manage your IBS.

Sofia Antonsson

Reg. Dietitian, Belly Balance

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