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  • Writer's pictureDr. Alla Arutcheva

Why is Magnesium so important for our health?

Updated: Nov 27, 2023

Magnesium is one of the essential minerals, but consumers frequently ignore it. The body needs significant amounts of magnesium to function and maintain good health. Magnesium has been recognized as a cofactor for more than 300 enzymatic reactions and required for DNA, RNA, antioxidant and protein synthesis.

Magnesium regulates muscular contraction, blood pressure, insulin metabolism, cardiac excitability, and nerve transmission. Approximately 50% of magnesium is in the bone, and 50% is in the tissues and organs.

Magnesium in food:

Brazil nuts, spinach, dark leafy green vegetables, pumpkin seeds, cashews, almonds, avocado, black beans, salmon, bananas, dark chocolate, yogurt, and white potatoes.

Low magnesium is associated with chronic inflammatory conditions, such as Alzheimer's disease, insulin resistance and type-2 diabetes, hypertension, cardiovascular disease, stroke, migraine headaches, neuromuscular disorders, and attention deficit hyperactivity disorder (ADHD).

How do you know if you have magnesium deficiency?

Magnesium deficiency can cause real health problems. Certain symptoms can help you to recognize deficiency:

leg cramps and restless leg syndrome,


fatigue, low energy

anxiety, irritability, nervousness, depression,

muscle pain,

high blood pressure,




Why do we have a shortage of magnesium?

The reasons for magnesium deficiency are soil degradation that drastically lowers the magnesium content in our food; the modern Western diet, processed foods contain little or no magnesium; the heavy consumption of phosphorous-containing soft drinks depletes magnesium; digestive issues hinder the absorption of minerals; some medication also reduces the absorption of magnesium.

These reasons make it necessary for most people to supplement their diets with magnesium.

Best Supplemental Forms

· Magnesium glycinate is associated with the highest bioavailability (absorption). It is known for its calming properties to soothe stress. It is recognized as the best form of magnesium to help with sleep.

· Magnesium taurate was found in high concentrations in the brain. It was rapidly absorbed, easily passed through to the brain, and was found to be associated with decreased anxiety indicators. It also improves cardiovascular health.

· Magnesium oxide is used for the prevention of migraine.

· Magnesium L-threonate is the best choice to increase cognitive health and brain plasticity.

· Magnesium citrate and magnesium oxide are commonly used as a laxative because they promote bowel movements. Magnesium citrate act fast but had the lowest bioavailability.

· Magnesium sulfate is used for short-term relief of constipation.

· Magnesium hydroxide is an antacid.

· Magnesium malate levels remained high for an extended period of time in the blood.

· Magnesium salicylate is effective in rheumatoid arthritis.

· Magnesium mandelate is a urinary antiseptic.

· Chelated magnesium is a form of magnesium bonded to an amino acid or another organic compound to create a more stable and absorbable compound. The chelation process helps the magnesium to bypass the gut and enter the bloodstream more efficiently.

· Magnesium oil is applied topically so that it can be absorbed into the skin. In case of muscle cramps and soreness, massage oil into the skin.

· Epsom salt, magnesium sulfate, is a good choice for water baths. This will help to boost magnesium levels, reduce inflammation, and ease stress.

Before taking magnesium as a supplement, talk to the doctor to help you decide which form of magnesium is suitable for your condition.

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