This is a guest article by ITL Health who made a very well received presentation at the "Radiate Your Best Life ~ Women's Health and Wellness Sypmposium" April 2024
Magnesium is not your average mineral; it's a fundamental building block for optimal health. Its role in 80% of the known metabolic functions within the body underscores its significance. From muscle and nerve function to bone and heart health, magnesium is involved in a multitude of essential bodily functions. However, despite its critical importance, many individuals suffer from magnesium deficiency without even realizing it.
The Recommended Dietary Allowance (RDA) for magnesium is approximately 375mg daily. According to Health Canada, one in three Canadians are not meeting their daily magnesium requirements, and nearly 50% of women aged 50 and older are falling short of their recommended intake. Furthermore, studies show magnesium deficiency is prevalent throughout the global population. This is largely attributed to various factors such as soil depletion, poor dietary choices, alcohol consumption, and certain medications, among others.
Do I need to supplement?
The consequences of magnesium deficiency can manifest in various symptoms, including muscle cramps, restless legs, anxiety, insomnia, poor bone health, hormonal imbalances, and even heart issues. Recognizing these symptoms and addressing potential magnesium deficiency is crucial for maintaining overall wellbeing.
You can obtain sufficient magnesium from food by incorporating plenty of leafy green vegetables, nuts, seeds, and legumes into your daily meals. However, meeting your daily magnesium goals solely through food requires careful intention, planning, and tracking. Taking a highly absorbable magnesium supplement can help bridge any dietary gaps.
Which is the best magnesium supplement?
With so many magnesium supplements on the market, you’re probably wondering: Which is the best magnesium supplement to take? The efficacy of magnesium supplements can vary greatly depending on the form in which they are consumed. Understanding the different forms of magnesium is key to selecting the best magnesium supplement for your needs.
The science.
Magnesium supplement manufacturers must combine magnesium with another molecule for stability. For instance, magnesium citrate, magnesium oxide, magnesium malate, and magnesium bisglycinate are common forms available on the market. Magnesium citrate consists of magnesium combined with citric acid; magnesium bisglycinate is magnesium bound to the amino acid glycine, and so on.
Each form differs in bioavailability, which directly impacts its absorption and effectiveness in the body.
When choosing the best magnesium supplement for you, three primary factors should be considered: absorbability, medium, and benefit.
Absorbability refers to how well the body can absorb the magnesium from a particular form. Magnesium oxide, for example, exhibits poor absorption and often acts as a laxative, which may lead to diarrhea and digestive upset in some individuals. (It’s important to note that many magnesium supplements on the market are buffered with magnesium oxide, even if it isn’t on the front of the label. Always remember to check the back label for ingredients!) On the other hand, magnesium that has a high solubility rate, like ionic magnesium citrate and magnesium bisglycinate, are well absorbed forms.
Medium refers to the delivery method of the supplement. Some forms, such as magnesium citrate, require specific conditions for optimal absorption, while others like magnesium bisglycinate may need to be consumed in larger quantities to achieve maximum benefit.
For instance, magnesium citrate in tablet or capsule form isn't as readily absorbed as ionic magnesium citrate powder, which activates upon mixing with water. When water is added, the magnesium binds to the citric acid, forming a loose bond that the body easily breaks down and absorbs upon consumption.
In another example, a 100% pure magnesium bisglycinate supplement typically contains only about 80mg of elemental magnesium due to its larger molecular size. To achieve optimal levels, you may need to take between 3-4 capsules per day if your magnesium bisglycinate is genuinely pure. (Note: If the supplement label claims a higher elemental magnesium count, carefully check the ingredients list, as it might be buffered with a cheaper, less absorbable form of magnesium, such as magnesium oxide.)
Benefit pertains to the additional advantages provided by the molecules attached to the magnesium. For instance, magnesium bisglycinate is combined with glycine, which has been studied for its potential benefits in promoting sleep and reducing stress. Magnesium malate is combined with malic acid, which is shown to promote optimal energy levels.
Not all magnesium supplements are created equal.
Two notable magnesium supplements that stand out for their efficacy are
MAG365 Ionic Magnesium Citrate and PrizMAG Pure Magnesium Bisglycinate.
MAG365 is a powder supplement that combines magnesium carbonate and citric acid. When these ingredients are combined with water, it activates and creates ionic magnesium citrate, an exceptionally bioavailable form of magnesium.
PrizMAG is a 100% pure magnesium bisglycinate capsule, ensuring maximum benefits without dilution with cheaper forms like magnesium oxide. If you prefer a capsule to powder, or if you have sensitive digestion, this is the supplement for you.
In conclusion, magnesium supplementation is essential for combating deficiency and maintaining overall health. However, not all magnesium supplements are equally effective. By understanding the different forms of magnesium and their respective benefits, you can make informed choices to ensure optimal magnesium intake and well-being.
Both Dr. Andrea and myself have switched to this brand of magnesium for a simple reasons... It's pure and it works. My migraines have decreased and we are both sleeping better. Plus we both very much appreciate supporting a Canadian based company that highly values education and transparency.
Check out our Podcast "#67 Magnesium Magic in Menopause"