All about Magnesium

Magnesium is the body's silent workhorse. It is one of the most important minerals in our bodies, although it often gets less attention than calcium or iron. Our bodies ideally contain about 25 grams of magnesium, most of which is found in the bones, muscles and soft tissues.

When you take a deep breath, magnesium helps your muscle fibers relax after contraction. When your heart beats regularly, it's magnesium that helps maintain that rhythm. And when you feel calm after a stressful day, it may be magnesium that has balanced your body's stress hormones and helped your nervous system stay in check.

Magnesium plays a crucial role in over 300 enzyme reactions, including energy conversion, DNA and protein synthesis, as well as the regulation of nerve signals and muscle function.

Why supplements may be necessary

Although magnesium is found in many foods, modern diets and lifestyles can lead to many people getting too little. For example, intensive farming has led to reduced magnesium content in the soil, and thus in the food we eat. This also applies to the food of the animals we raise, which will consequently store less magnesium for us, when it is our turn in the food chain.

Food processing, such as refining grains, often removes significant amounts of magnesium, along with other vital minerals.

Furthermore, certain groups of people may have an increased need for magnesium. Those who experience a lot of stress, exercise hard, drink a lot of coffee or alcohol, or have digestive problems such as celiac disease or irritable bowel syndrome may more easily develop deficiencies.

Symptoms of magnesium deficiency can include muscle cramps, sleep problems, fatigue, irritability, and heart palpitations. For these groups, supplementation can be an effective means of restoring balance.

Magnesium: A delicate balance

Although magnesium is essential for many bodily functions, both too little and too much can lead to similar symptoms, making it important to maintain a healthy balance.

Lack Magnesium deficiency often manifests itself gradually, with symptoms such as fatigue, muscle weakness, cramps and irritability. Over time, it can also lead to heart rhythm disorders and high blood pressure.

Overdose, however, usually occurs with excessive use of supplements, and can cause symptoms such as nausea, diarrhea, low blood pressure, and even more serious problems such as breathing problems and heart rhythm disorders. People with kidney problems are especially susceptible to magnesium accumulation.

The symptoms of both deficiency and overdose—such as fatigue, muscle weakness, and heart disorders—can overlap, making it crucial to ensure you are getting the right amount of magnesium, preferably through a balanced diet or responsible use of supplements.

Different types of magnesium supplements

When looking for magnesium supplements, you'll encounter a world of different compounds, each with its own pros and cons. Here are the most common types, with a brief summary of what they do and how they fit into different needs.

• Magnesiumcitrat: This type is highly bioavailable and easily absorbed by the body. It is popular for supporting digestion and is often used for constipation. The downside is that high doses can cause loose stools.
  
• Magnesium oxide: An economical choice with a high magnesium content per gram, but unfortunately absorption is relatively low. This type is often used as a laxative, but is less effective as a daily mineral supplement.
  
• Magnesium glycinate: Bound to the amino acid glycine, making it gentle on the stomach and easy to absorb. This is an excellent choice for those looking to reduce stress, promote sleep, or avoid side effects like loose stomach.
  
• Magnesium taurate: The combination of magnesium and taurine may be particularly beneficial for heart health and for calming the nervous system. This type is ideal for those with high blood pressure or stress-related issues.
  
• Magnesium chloride: Absorbs well and can be applied as an oil or cream for topical treatment of sore muscles. This is a good choice for those who want to avoid oral supplements.
  
• Magnesium L-threonate: A newcomer that can cross the blood-brain barrier and potentially support cognitive function and memory. This type can be more expensive and is often aimed at those seeking mental clarity.
  
• Magnesium sulfate (Epsom salt): Commonly used in bathwater to relax muscles and relieve pain. However, absorption through the skin is less well documented than with oral supplements.
  

There are different solutions for different needs. If your digestion needs a boost, magnesium citrate can be a lifesaver. For a sensitive stomach and peace of mind, magnesium glycinate is a safe choice. If you have muscle tension, magnesium chloride on the skin can help, while magnesium taurate strengthens the heart. For mental clarity, magnesium L-threonate may be worth a try. Ultimately, it's important to choose a form that suits both your needs and your lifestyle – and that your body tolerates well.

Magnesium in the Animal Kingdom: Natural Sources for the Body

Animal foods are good sources, especially for those who eat a diet based on meat, fish, eggs, and dairy products. These foods often contain magnesium in forms that the body can absorb very efficiently. Although the magnesium content is sometimes lower in animal products compared to certain plants, the high absorption, called bioavailability, make up for the difference.

In general, magnesium from animal sources is often more readily available to the body, because it is not bound to fiber or anti-nutrients like phytic acid, which are found in many plant sources.

The bioavailability of magnesium depends largely on what it is bound to. Animal sources of magnesium may be more available because they lack anti-nutrients that inhibit absorption, and because they are often part of easily digestible proteins and phosphate compounds. The plant kingdom therefore has good sources of magnesium, but absorption can be affected by the simultaneous intake of fiber and phytates.

Some supplements combine several varieties of magnesium, with the idea being that you can benefit from different forms and ensure that your body gets adequate access to this essential mineral.

Magnesium forms in the animal kingdom

In the animal kingdom, magnesium is mainly bound to proteins, phospholipids, and organic acids found in muscle and soft tissues. Some of the most common forms include:

• Magnesium bound to proteins: This is a highly bioavailable form that the body can easily absorb through the digestive process.
  
• Magnesium phosphate: A form of magnesium associated with energy production in the body, as phosphate groups play an important role in ATP synthesis.
  
• Magnesium ions in blood: Magnesium in blood and soft tissues is often in free, ionized form, which is immediately available to the body.

These forms are found in animal tissues and blood meals, and their bioavailability is high because they are not bound to complex molecules that must be broken down in the intestine.

Magnesium forms in the plant kingdom

In the plant kingdom, magnesium is often bound to structural components and various organic compounds, including:

• Magnesium chlorophyllin: Magnesium is a key part of the chlorophyll molecule, which gives plants their green color. When we eat green leafy vegetables, the chlorophyll breaks down, releasing magnesium.
  
• Magnesium bound to phytic acid (phytate): Many grains and seeds contain magnesium bound to phytic acid, which can inhibit the absorption of magnesium because it binds to minerals in the intestines.
  
• Magnesium in organic form (citrate, malate): Plants can also contain magnesium bound to organic acids such as citrate or malate, which provides higher bioavailability than phytate-bound magnesium.

Unique forms in the animal and plant kingdoms

1. Exclusively in the animal kingdom:
   • Magnesium bound to phospholipids or proteins is characteristic of animal sources. These forms are specific to tissues and soft tissues, such as muscle meat and blood meal.
   • Magnesium in free, ionized form is found naturally in blood and other body fluids in animals.
     
2. Exclusively in the plant kingdom:
   • Magnesium chlorophyllin is unique to the plant kingdom and is not found in animal products. It is the main form of magnesium in green vegetables.
   • Magnesium bound to phytic acid is found in grains, seeds, and nuts, but the phytate content can reduce how much the body actually absorbs.

Here is a ranked list of animal foods that contain magnesium, from the richest sources, to the more moderate ones:

Blood and blood meal

• Blood foods such as black pudding and blood sausages can be very rich in magnesium. Traditionally, these foods have been important in many cultures as a source of nutrients.

Fatty fish (e.g. mackerel, salmon, sardines)

• Fatty fish contain significant amounts of magnesium, while also providing healthy omega-3 fatty acids and vitamin D. Sardines (eaten with bones) are particularly beneficial because they provide an extra mineral boost.

Offal (liver, kidneys, heart)

• Liver and other offal, such as kidney and heart, are nutrient-dense and contain both magnesium and a number of other essential vitamins and minerals.

Shellfish (shrimp, crab, mussels)

• Shellfish, especially crab and shrimp, contain moderate amounts of magnesium and also provide high-quality proteins.

Egg yolks

• While eggs aren't a magnesium bomb, the yolk is a decent source, along with other important nutrients like choline and vitamin A.

Cheese, especially hard cheeses like Parmesan and Jarlsberg

• Hard cheese like Parmesan is not only a good source of calcium and protein, but also has a moderate content of magnesium.

Whole milk and dairy products like sour cream

• Although the magnesium content in milk is not very high, it contributes to your total intake. Dairy products like sour cream and yogurt can be good additions.

Pork (especially from the fatty layers and tenderloin)

• Pork, especially fatty parts like bacon, may contain moderate amounts of magnesium.

Beef and lamb meat (fatty cuts such as sirloin or sirloin)

• Fatty meat can contribute magnesium in smaller amounts, while also providing other essential nutrients such as zinc and iron.

Chicken (dark meat like thighs)

• Chicken thighs and other dark meats contain small but significant amounts of magnesium.

SOURCES

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