Magnesium is the powerhouse mineral created from our oceans and rivers, and it can be found in every cell of the human body. It’s also referred to as the “helper” mineral, assisting everyday health and bodily functions.

 

It’s impressive.

Magnesium is extracted from salts in seawater. Extracting magnesium involves a complex industrial and chemical conversion process that takes compounds from salty waves to your supplement jars, Epsom salt baths, and social media posts.

This essential mineral helps perform over 300 biochemical reactions. Yet, two-thirds of the Western world don’t have enough magnesium in their bodies—and they’re missing out big time.

 

Magnesium is the seventh most common element in the Earth’s crust by mass. It’s not just for a good night’s sleep; the benefits are vast.

A quick scroll through social media shows that magnesium-based products are a hot nutritional topic right now, and the magnesium industry is booming. It’s a blockbuster mineral that can be absorbed through the gut or the skin, stored in the bones, and excreted via the kidneys and in faeces.

Magnesium is found naturally in the body and in a wide variety of foods. The mineral exists in different compounds; while there isn’t a fixed number, there are eight common forms that serve different purposes in the body.

These compounds can encourage calm, reduce stress and anxiety, aid energy production, boost bone strength, support the digestive system, and much more.

Below is a description of the most common magnesium compounds and their benefits.

Magnesium Glycinate

Magnesium glycinate is a combination of magnesium and the amino acid glycine. It helps relieve anxiety, promote bone health, and control blood sugar levels. It may stabilise heart rhythms, reduce pain, ease PMS symptoms, and enhance exercise performance.

Magnesium Citrate

Magnesium citrate is one of the easiest forms to digest. It combines magnesium with citric acid—the acid found in fruit that gives it a sour taste. Due to its laxative properties, it is sometimes used to treat constipation and induce a feeling of calm.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, which is found in fruit and wine and also has a sour taste. It is easily absorbed and is one of the gentler compounds, with less of a laxative effect. It is often used to treat chronic conditions such as fibromyalgia and fatigue.

Magnesium Taurate

Magnesium taurate is believed to support heart health. It consists of magnesium and the amino acid taurine. It may help regulate blood sugar levels; however, specialists note that further research is needed to fully understand its effects.

Magnesium Threonate

Magnesium threonate is a salt formed from magnesium and threonic acid. It is water-soluble and easily absorbed. It is considered one of the most cost-effective forms for increasing magnesium levels in brain cells and is used in studies related to depression, Alzheimer’s disease, and age-related memory loss.

Magnesium Chloride

Magnesium chloride is formed when magnesium binds with citric acid found naturally in citrus fruits. It is a commonly purchased supplement and is absorbed through the digestive tract. Due to its laxative effect, it is often used to treat constipation and is also regarded as a calming agent for anxiety and depression.

Magnesium Oxide

Magnesium oxide is not as easily digested. It is a salt containing magnesium and oxygen and appears as a white, powdery substance. It is commonly used to treat magnesium deficiencies and is recommended for heartburn, indigestion, and constipation. It is sometimes used to help with migraines.

Magnesium Sulfate

Magnesium sulfate is most commonly absorbed through the skin. It is a combination of magnesium, sulphate, and oxygen, widely known as Epsom salts. It is used in baths to soothe aching muscles and relieve stress, and is also found in some skincare products.

 

How can you test for abnormal levels of magnesium?

A blood test can be used to determine the concentration of magnesium in the blood.

Symptoms of magnesium deficiency

Fatigue, weakness, loss of appetite, nausea, cramps, muscle twitching, headaches, insomnia, restlessness, and high blood pressure.

Symptoms of excess magnesium

Low blood pressure, nausea, vomiting, facial flushing, irregular heartbeat, muscle weakness, and, in severe cases, cardiac arrest.

 

What is the recommended daily allowance for magnesium?

• Women: 270 mg per day
• Men: 300 mg per day

 

Foods rich in magnesium

• Legumes, spinach, leafy greens, black beans, and avocado
• Whole grains, cashew nuts, almonds, and peanuts
• Brown rice, quinoa, chia seeds, and pumpkin seeds
• Tofu, salmon, bananas, and dark chocolate

 

Drinking water and certain medications may also contain magnesium. Additionally, magnesium can be absorbed through the skin using oils, sprays, lotions, or by soaking in an Epsom salt bath.

 

References

https://en.wikipedia.org/wiki/Abundance_of_the_chemical_elements

https://magnesiumeducation.com/magnesium-in-drinking-water-sources/

https://www.healthline.com/health/magnesium-glycinate

https://www.healthline.com/nutrition/magnesium-types

https://www.pnnl.gov/news-media/simple-process-extracts-valuable-magnesium-salt-seawater

https://www.nhs.uk/tests-and-treatments/magnesium-test/

https://labtestsonline.org.uk/tests/magnesium