Magnesium, what does it help your body do? Does it make you go to the restroom? Does it help with cognitive health? Is it supposed to relax your muscles? We know that Magnesium is an element similar to zinc but how is it beneficial to health? In this guide, we will examine and discuss everything you need to know about this mineral.
What is Magnesium?
Magnesium is an element similar to Zinc and contributes to a multitude of healthy functions in the body. Some of the main benefits it can help with are cellular processing, protein digestion or break down, muscle contraction and relaxation, and blood pressure or heart control.
Are there different forms of Magnesium?
There are indeed different forms of the mineral. Similar to Zinc, each variation is different at the molecular level based on the salt or other chemical group that is paired with it. Most of these variations are found in supplement form and are easily accessible at health stores. The true potency is based on the amount of elemental Magnesium found in the product one intakes. The following are common variations that are found in health stores.
Magnesium Citrate: Claims state that this type potentially yields the highest amount of elemental magnesium compared to others. It is also absorbed and digested better by the body so can it potentially reduce feelings of constipation and stomach ache.
Magnesium Chloride: This type is paired with chloride and assists in cellular processes. It is mainly used to treat deficiency and this is primarily found within oils or body products.
Magnesium Malate: Malate is combined with Malic acid and is mainly used for muscle relaxation which is the main benefit of magnesium. It can also help with energy production and mood balance.
Magnesium Oxide: This variation is just combined with an Oxide salt and like other forms helps with muscle relaxation. The main benefit to this variation however is that in the right dosages, it can act as a laxative that is useful for flushing and resolving constipation.
Magnesium Glycinate: This type does not really have too specific of benefits but nonetheless has similar benefits to the others and mainly assists with the relaxation of muscles.
Magnesium Taurate: This variation is combined with the amino acid taurine. Taurine in itself provides benefits to blood pressure so in combination with magnesium, it can provide benefits to cardiovascular health by maintaining blood pressure.
Magnesium Threonate: Threonate has been claimed to assist with cognitive processes such memory and retention. These are the biggest benefits of this variation.
How can I get Magnesium?
Like most minerals and vitamins, sufficient amounts can be adequately attained through a healthy diet. A good diet entails a combination of fruits, vegetables, protein, carbs, etc. Magnesium is claimed to be higher in foods like vegetables and forms of dietary fiber. Nonetheless, if one is deficient or can not attain the daily recommended intake due to other intestinal or metabolic disorders then supplementation is available. Most supplements can be taken orally while some can be applied. It is best to determine the course of action best for you by either consulting with a physician to determine which method is best for you.
How much do I need?
Dosages or the recommended daily amount varies according to individual. It mainly depends on age like most other vitamins and minerals. Adequate amounts can usually be attained through diet but if necessary, supplementation is an alternative. Nonetheless, consultation with a physician is strongly advised before deciding on any supplement especially if one has underlying health issues, or is taking other forms of medication. Below are the recommended amounts according to the National Institute of Health.
| Age | Dosages in Milligrams (mg) |
| Birth-6 months | 30 mg |
| 7-12 months | 75 mg |
| 1-3 years | 80 mg |
| 4-8 years | 130 mg |
| 9-13 years | 240 mg |
| 14-18 years (Girls) | 360 mg |
| 14-18 years (Boys) | 410 mg |
| Women | 310-320 mg |
| Men | 400-420 mg |
Dosages according to https://ods.od.nih.gov/factsheets/magnesium-Consumer/
