Magnesium

Magnesium is an essential mineral that plays a key role in many physiological processes in the human body.

It is necessary for the normal functioning of the nervous and muscular systems, participates in the formation of bone tissue, and is important for maintaining heart health.

Magnesium also affects energy levels, helps regulate the levels of other minerals, and plays a role in protein synthesis, DNA, as well as in the processes of cell division and growth.

It also helps maintain the structural foundations of bones, is necessary for the synthesis of the antioxidant glutathione, and helps maintain normal blood glucose levels.

Magnesium is involved in over 300 biochemical reactions.

Beneficial Properties

Calcium absorption. It provides a balance between calcium and phosphorus, which is necessary for the proper formation of bones and teeth.

Reduction of stress and anxiety levels. Studies show that adequate magnesium intake is associated with improved mood and reduced symptoms of depression.

Improvement of sleep quality. It helps relax muscles and promotes the production of melatonin, a hormone that regulates the sleep cycle.

Heart health. It helps normalize blood pressure and improve heart function.

Antioxidant properties. It helps protect cells from oxidative stress and damage.

Blood sugar control. Studies show that adequate magnesium levels can improve insulin sensitivity.

Headaches and migraines. Some studies suggest that it may reduce the frequency and intensity of migraines.

Improvement of memory and cognitive functions. Studies show that it plays a role in neuroplasticity and learning.

Daily Requirement and Sources

The daily requirement for magnesium can vary depending on age, gender, and level of physical activity.

On average, adult men are recommended to consume about 400–420 mg of magnesium per day, while adult women should aim for 310–320 mg.

Pregnant and breastfeeding women have an increased requirement for magnesium, which is approximately 350–360 mg per day.

To ensure adequate magnesium levels in the diet, it is important to include foods rich in this mineral. The main sources of magnesium on a keto diet are:

• Leafy green vegetables, such as spinach and beet greens.
• Nuts and seeds, including almonds, pumpkin seeds, and sesame.
• Avocado and dark chocolate are also good sources of magnesium.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Magnesium glycinate (bisglycinate of magnesium). Chelated form in which magnesium is bound to the amino acid glycine. It has high bioavailability and is well tolerated by the gastrointestinal tract. It has a calming effect, promotes improved sleep, and reduces anxiety.

Options on iHerb:

NOW Foods, Magnesium Bisglycinate Powder, 8 oz (227 g)

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≈ $17.29

Natural Factors, Magnesium Bisglycinate, Pure, 200 mg, 4.2 oz (120 g)

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≈ $12.39

Magnesium malate. Magnesium and apple acid salt. It is well absorbed and promotes energy production, so it is recommended to take it in the first half of the day. It may have a mild laxative effect.

Options on iHerb:

KAL, Magnesium Malate 400, 400 mg, 90 Tablets (200 mg per Tablet)

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≈ $13.10

Source Naturals, Magnesium Malate, 3,750 mg, 200 Capsules (625 mg per Capsule)

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≈ $18.08

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Micro Ingredients, Magnesium Malate, 240 Capsules (500 mg per Capsule)

≈ $26.70

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Nutricost, Magnesium Malate, 180 Capsules (700 mg per Capsule)

≈ $15.18

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Nature's Life, Renewing Magnesium Malate, 200 mg, 100 Tablets

≈ $16.40

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Nature's Life, Renewing Magnesium Malate, 200 mg, 250 Tablets

≈ $23.34

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NOW Foods, Magnesium Malate, 1,000 mg, 180 Tablets

≈ $18.69

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iHerb

NOW Foods, Magnesium Malate Caps, 95 mg, 180 Veg Capsules

≈ $16.80

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Seeking Health, Magnesium Malate Chewable, 100 mg, 100 Chewable Tablets

≈ $18.30

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Source Naturals, Magnesium Malate, 3,750 mg, 360 Tablets (1,250 mg per Tablet)

≈ $39.60

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Swanson, Magnesium Malate, 1,000 mg, 60 Tablets

≈ $8.28

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Magnesium citrate. The combination of magnesium with citric acid has good bioavailability and is often used to normalize intestinal function due to its laxative effect.

Options on iHerb:

Solaray, Magnesium Citrate, 400 mg, 180 VegCaps (133 mg per Capsule)

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≈ $18.76

Solgar, Magnesium Citrate, 120 Tablets

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≈ $13.90

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Best Naturals, Magnesium Citrate, 250 Tablets (200 mg per Tablet)

≈ $20.41

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Nutricost, Magnesium Citrate, 420 mg, 120 Capsules (105 mg per Capsule)

≈ $12.33

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Nutricost, Magnesium Citrate, 240 Capsules (105 mg per Capsule)

≈ $18.37

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Natural Factors, Big Friends, Magnesium Citrate, Bubble Gum, 50 mg, 60 Chewable Tablets

≈ $6.18

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Natural Factors, Magnesium Citrate, 150 mg, 90 Capsules

≈ $9.28

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Natural Factors, Magnesium Citrate, 150 mg, 180 Capsules

≈ $16.47

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Natural Factors, Magnesium Citrate, 150 mg, 360 Capsules

≈ $27.80

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Source Naturals, Magnesium Citrate, 133 mg, 180 Capsules

≈ $23.71

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The Vitamin Shoppe, Magnesium Citrate Complex, 160 mg, 100 Capsules

≈ $13.71

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The Vitamin Shoppe, Magnesium Citrate Complex, 160 mg, 300 Capsules

≈ $24.59

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Magnesium lactate. Magnesium lactate. It has good bioavailability and is used to replenish magnesium deficiency.

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Swanson, Magnesium Lactate, 84 mg, 120 Capsules

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≈ $15.85

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Vitamatic, Magnesium Lactate, 180 Tablets (1,000 mg per Tablet)

≈ $17.86

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Magnesium chloride. Soluble form with high bioavailability. It can be used to replenish magnesium levels and improve digestion. It can be applied externally as a magnesium bath (for magnesium replenishment).

Options on iHerb:

Nutricost, Magnesium Chloride, Unflavored, 32.4 oz (907 g)

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≈ $34.63

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Alta Health, Magnesium Chloride, 100 Tablets

≈ $18.87

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Nutricology, Magnesium Chloride Liquid, 8 fl oz (236 ml)

≈ $23.86

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Asutra, Magnesium Chloride Flakes, 32 oz (907 g)

≈ $16.66

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Asutra, Magnesium Chloride Flakes, 32 oz (907 g)

≈ $24.99

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Swanson, Magnesium Chloride Flakes, 26.4 oz (0.75 kg)

≈ $13.62

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Trace, Ionic Magnesium Chloride, 400 mg, 4 fl oz ( 118 ml)

≈ $20.08

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Magnesium orotate. Contains orotic acid, involved in nucleic acid metabolism. Used to support the cardiovascular system.

Options on iHerb:

Nutricost, Magnesium Orotate, 1,000 mg, 120 Capsules (500 mg per Capsule)

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≈ $16.17

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Swanson, Magnesium Orotate, 654 mg, 60 Capsules

≈ $9.55

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Vitamatic, Magnesium Orotate, 180 Capsules (500 mg per Capsule)

≈ $17.77

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Magnesium threonate. A new form capable of crossing the blood-brain barrier, making it promising for enhancing cognitive functions and memory.

Options on iHerb:

NOW Foods, Magtein®, Magnesium L-Threonate, 2,000 mg, 180 Veg Capsules (66.6 mg per Capsule)

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≈ $73.39

Swanson, Magnesium L-Threonate, 90 Veggie Capsules

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≈ $39.97

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Dr. Mercola, Magnesium L-Threonate, 270 Capsules

≈ $108.56

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Nutricost, Magtein®, Magnesium L-Threonate, 90 Capsules (666 mg per Capsule)

≈ $41.86

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Nutricost, Magtein®, Magnesium L-Threonate, 120 Capsules (666 mg per Capsule)

≈ $57.08

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NOW Foods, Magtein, Magnesium L-Threonate, 90 Veg Capsules

≈ $39.93

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ProHealth Longevity, Brain-Mag Pro, Magnesium L-Threonate, 90 Capsules

≈ $41.38

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Protocol for Life Balance, Magtein®, Magnesium L-Threonate, 90 Veg Capsules

≈ $54.50

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Qunol, Q-MAG™, Magnesium L-Threonate, 60 Tablets (72 mg per Tablet)

≈ $62.83

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Source Naturals, Magtein®, Magnesium L-Threonate, 90 Capsules

≈ $32.63

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Source Naturals, Magtein®, Magnesium L-Threonate, 180 Capsules

≈ $63.79

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Magnesium sulfate (magnesia). Typically used in injection form for the treatment of eclampsia and other conditions. When taken orally, it has a strong laxative effect. It is also used externally for magnesium baths, in which case it not only replenishes magnesium in the body but also detoxifies.

Options on iHerb:

Dr. Teal's, Pure Epsom Salt Soaking Solution, Lavender, 3 lbs (1.36 kg)

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≈ $14.73

Magnesium hydroxide. Used as an antacid to neutralize excess stomach acidity and as a laxative.

Magnesium carbonate. Used as an antacid to relieve symptoms of heartburn and indigestion.

Magnesium oxide. Has low bioavailability (about 4%) and often causes side effects such as diarrhea.

Watch 10 products

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Amazing Nutrition, Magnesium Oxide, 500 mg, 90 Capsules

≈ $13.05

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Best Naturals, Magnesium Oxide, 500 mg , 180 Tablets

≈ $12.66

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Kirkman Labs, Buffered Magnesium Oxide, 180 mg, 250 Capsules

≈ $26.26

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Nutricost, Magnesium Oxide, 375 mg, 240 Capsules

≈ $9.77

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Nutricost, Magnesium Oxide , 750 mg , 240 Capsules

≈ $14.49

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Sports Research, Magnesium Oxide, 420 mg, 90 Softgels

≈ $18.77

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Swanson, Magnesium Oxide, 400 mg, 250 Capsules (200 mg per Capsule)

≈ $12.01

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Swanson, Magnesium Oxide, 400 mg, 500 Capsules (200 mg per Capsule

≈ $13.25

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Swanson, Magnesium Oxide, 500 mg , 100 Capsules

≈ $8.20

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The Vitamin Shoppe, Magnesium Oxide, 400 mg, 200 Capsules

≈ $21.43

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Symptoms and Consequences of Deficiency

Magnesium deficiency is a common issue that can manifest in a variety of symptoms.

A lack of magnesium in the body can lead to neurological and muscle disorders, as this mineral is essential for the proper functioning of the nervous and muscular systems.

The main symptoms of magnesium deficiency include: increased fatigue, weakness, cramps and muscle spasms, as well as arrhythmias.

Prolonged magnesium deficiency can lead to increased blood pressure, osteoporosis, and even cardiovascular diseases.

Signs of magnesium deficiency can be subtle and confused with symptoms of other conditions, making timely diagnosis difficult.

Possible Risks of Excess and Their Manifestations

Excess magnesium in the body, known as hypermagnesemia, is rare and usually not encountered in healthy individuals with normal kidney function, as excess magnesium is typically excreted by the kidneys.

However, certain conditions, such as kidney dysfunction or excessive magnesium supplementation, can lead to increased levels of this mineral in the blood.

Symptoms of hypermagnesemia may include low blood pressure, nausea, vomiting, lethargy, difficulty breathing, arrhythmias, and in severe cases – heart failure. This is because magnesium plays an important role in the functioning of the nervous and muscular systems, and its excess can disrupt these processes.

To prevent excess magnesium, it is recommended not to exceed the tolerable upper intake level (UL), which is 350 mg per day for supplements and medications. However, it is important to note that dietary sources of magnesium are not included in this limit, as they have not been associated with the risk of hypermagnesemia.

Recommendations for Maintaining Balance

To maintain optimal magnesium levels in the body, it is important to consider not only magnesium intake from food but also factors that may affect its absorption and excretion.

The following recommendations should be followed:

• Regularly include magnesium-rich foods in your diet.
• Avoid excessive consumption of alcohol, caffeine, and sugar, as this can increase magnesium excretion from the body.
• Be aware of medications that may affect magnesium levels, including diuretics and antibiotics.

Interesting Facts about Magnesium

Abundance on Earth. It constitutes about 13% of the Earth’s total weight and is present in most minerals.

Discovered in 1808. It was discovered by English chemist Humphry Davy, who isolated it from magnesite using electrolysis.

Photosynthesis. Chlorophyll, which allows plants to absorb light, contains magnesium in its structure.

One of the most important minerals for pregnant women. It supports the health of the mother and contributes to the proper development of the fetus.

What to keep in mind

Serum magnesium does not always reflect total magnesium status well because only a small fraction of body magnesium is in the blood. A normal blood test therefore does not always fully exclude functional insufficiency, especially when symptoms and risk factors are present.

The form of magnesium also matters: oxide is less bioavailable and more likely to act mainly as a laxative, whereas organic salts are usually better tolerated and absorbed. Deficiency risk rises with proton pump inhibitors, some diuretics, chronic diarrhea, and heavy alcohol use.