All things magnesium
Magnesium has garnered a lot of attention over the last decade. It is responsible for some 300 enzymatic reactions, thus many pathways, in our body. Some of its “job requirements” include transporting calcium to our bones, energy production, repairing our DNA and communication between cells. Not too shabby! Low magnesium levels are associated with high blood pressure, heart disease, osteoporosis, diabetes, muscle spasms, migraines and a range of neurological disorders.
Magnesium Deficiencies . It is estimated that 60% of people are not meeting the recommended Health Canada adequate daily intakes (AIs) of 320 mg/day for women and 420 mg/day for men. Some experts attribute this shortfall to modern farming techniques (phosphate-based fertilizers render magnesium insoluble) and food processing (high temperature cooking and grain blanching). The use of fluoridated, softened, and purified tap water diminishes another potential source of magnesium. Add to this caffeinated beverages, alcoholic drinks, and certain medications (including some types of blood pressure medications, antibiotics, antacids, and oral contraceptives), all of which either increase magnesium loss or reduce its absorption.
Who should supplement with magnesium? While many people may be low in magnesium, determining your status is difficult to say the least. Why? Standardized laboratory tests are lacking, unreliable and outdated. Since the bulk of our magnesium is stored in our bones and soft tissues, blood tests can, at best, act as a proxy for magnesium levels. Ultimately, most of us will rely on symptoms of deficiencies, such as muscle cramps. Your health care practitioner will often look at circumstantial evidence such as antacid use, a poor diet, or the existence of a condition where magnesium deficiency is more prevalent, such as diabetes. It is also common to use magnesium whenever calcium is supplemented; this helps preserve a balance between these two minerals.
Best sources of magnesium. When it comes to food sources of magnesium, leafy greens are prime, followed by nuts and whole grains. As for supplements, it’s a virtual wild west of options: oxide, chloride, sulphate, carbonate, acetate, citrate, gluconate, lactate, aspartate, bisglycinate, oh my! Some consumers look for the most bioavailable (best absorbed) sources of magnesium, especially those who are sensitive to its laxative effects. The least absorbable magnesium is magnesium oxide, followed by pretty much everything else, and potentially topped off by magnesium bisglycinate. Absorption can be enhanced by taking magnesium in split dosages throughout the day, rather than one large bolus. That said, your current magnesium status probably has the greatest influence on absorption, and all forms of magnesium are capable of correcting a deficiency. So,
Magnesium for your brain: There has been growing interest in a unique form of magnesium called Magtein™ Magnesium L-Threonate. This novel, trademarked form has been clinically shown to cross the blood-brain barrier. In fact, Magtein™ is the only magnesium compound that effectively increases brain magnesium levels in both young and aged animals. Magtein™, at least in animal studies, has been shown to improve learning abilities, working memory, and long and short-term memory. For all these reasons, Magtein™ is the preferred form of magnesium for those who are resistant to normal magnesium therapy when it comes to migraines, mood, ADHD, insomnia, or any other brain-related issue. A 2021 open-label pilot study on adults with ADHD was encouraging, finding Magtein™ effective and well tolerated.NOW Health Group offers a variety of high quality magnesium supplements at a good value, including NOW ® Magtein™ Magnesium L-Threonate.