Magnesium is the fourth most abundant mineral in the human body, contributing to over 300 metabolic processes and significantly affecting all body systems. Almost 99% of the body's magnesium is stored in bones, muscles, and soft tissues, while the remaining 1% circulates freely in the blood. In Western countries, a significant percentage of the population does not meet the recommended daily requirements for magnesium, which can lead to serious health complications.
Benefits of Magnesium
- Muscle Function: Enhances protein synthesis and helps reduce the frequency of muscle cramps.
- Nervous System: Provides benefits for nervous system function, relieving migraines, and improving memory and sleep quality.
- Psychological Function: Essential for the production of serotonin, improving mood and supporting mental well-being.
- Cardiac and Bone Health: Promotes heart health and improves bone density, preventing osteoporosis.
Dietary Sources and Magnesium Supplements
Searching for natural sources of magnesium, nuts, seeds, unprocessed cereals, legumes, fruits, as well as meat and fish, are abundant sources of this essential mineral. In contrast, dairy products offer smaller amounts of magnesium, making them less preferable for enhancing magnesium intake through diet.
Various forms of magnesium supplements are available, each with different bioavailabilities:
- Magnesium Oxide: Useful for managing constipation, despite its relatively low bioavailability.
- Magnesium Citrate: More easily absorbed and helps support muscle function.
- Chelated Magnesium: Ideal for those with frequent muscle cramps, with high bioavailability.
- Magnesium Lactate: Used to improve calcium absorption.
- Magnesium Taurate: Combined with taurine for improved heart health.
- Magnesium Sulfate: Ideal for relieving muscle pain, also known as Epsom salt.
- Magnesium Malate: Excellent for energy and endurance.
- Orotic Magnesium: Ideal for improving heart function and cardiac rehabilitation.
- Threonate Magnesium: Enhances cognitive function and memory by increasing magnesium levels in the brain.
Choosing the right form of magnesium or combining different types can significantly improve health and well-being. Before starting any treatment, it is wise to seek the advice of a healthcare professional to ensure the suitability and safety of the chosen strategy.
Dietitian: Katerina Petridou
Sources
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