Magnesium is one of the most prolific minerals found in the human body, mostly stored in the teeth and bones. It has a multitude of roles, acting as a co-factor for over as 300 enzyme systems and as such contributes to the reduction of tiredness and fatigue, to electrolyte balance, to normal protein synthesis and muscle function. Magnesium also contributes to normal psychological function, maintenance of normal teeth and bones as well as energy-yielding metabolism.
Adults require 300mg of magnesium a day (for women, men require 350mg daily) and it’s found in many foods, notably pumpkin and chia seeds, legumes, dark green leafy vegetables, grains such as quinoa and oats as well as some fruits.
Taking a magnesium supplement can help ensure that one’s daily needs are met. If you are amongst the growing number of people choosing magnesium supplementation, then you will no doubt have seen the array of forms of magnesium on offer. As magnesium can be used for specific roles, here’s my guide to some of what you can find to help you identify which suits your needs the best:
This is a form of magnesium that is bound to citric acid, which is a type of weak acid found naturally in citrus fruits such as oranges and limes. This results in a highly absorbable form of magnesium, more so that the less bioavailable and thus cheaper magnesium oxide. Magnesium citrate is a great all-rounder and as it’s so well absorbed, it delivers a wide variety of benefits. Another bonus is that it suit people who do not absorb other mineral forms so easily.
I think of magnesium glycinate as a ‘functional’ version of magnesium. Glycine, an amino acid, is involved with neurotransmitter activity, and combining with magnesium with glycine provides an especially well absorbed form. It is also generally well tolerated which should avoid any digestive issues when taking supplements.
Magnesium Glycinate is involved in processes related to neurotransmitter function, including serotonin pathways, and may help support normal psychological function
It may also have a mild calming effect which is why I recommend it to clients who are looking for a nutritional approach to supporting muscle relaxation and to unwind.
Magnesium L-threonate
Magnesium L-threonate is magnesium bound to threonic acid, a metabolite of vitamin C, often provided by extracts of fruits and vegetables.
At first glance this form of magnesium may not seem to offer as much elemental magnesium as other varieties, but by binding it with a metabolite of vitamin C helps targeted absorption. Whilst each tablet or capsule may contain less than some other offerings, its high bioavailability makes L-threonate an especially interesting and premium variety of magnesium.
I recommend Magnesium L-Threonate as it helps support psychological function such as cognition as well as normal functioning of the nervous system function.
There is a synergy in the interlinking of magnesium and vitamin B6. Like magnesium, vitamin B contributes to the normal functioning of the nervous system as well as energy-yielding metabolism, which makes the pairing useful for energy production. B6 also contributes to the regulation of hormonal activity and so I will often recommend this combination for women’s health.