The Truth About Magnesium Supplements: What You Should Know？Here’s What to Know

Magnesium is an essential mineral and a cofactor for hundreds of enzymes.

Magnesium is involved in nearly all major metabolic and biochemical processes within cells and is responsible for numerous functions in the body, including skeletal development, neuromuscular function, signaling pathways, energy storage and transfer, glucose, lipid and protein metabolism, and DNA and RNA stability. and cell proliferation.

Magnesium plays an important role in the structure and function of the human body. There are approximately 24-29 grams of magnesium in the adult body.

About 50% to 60% of the magnesium in the human body is found in bones, and the remaining 34%-39% is found in soft tissues (muscles and other organs). The magnesium content in the blood is less than 1% of the total body content. Magnesium is the second most abundant intracellular cation after potassium.

Magnesium participates in more than 300 essential metabolic reactions in the body, such as:

Energy production

The process of metabolizing carbohydrates and fats to produce energy requires a large number of chemical reactions that rely on magnesium. Magnesium is required for adenosine triphosphate (ATP) synthesis in mitochondria. ATP is a molecule that provides energy for nearly all metabolic processes and exists primarily in the form of magnesium and magnesium complexes (MgATP).
synthesis of essential molecules

Magnesium is required for many steps in the synthesis of deoxyribonucleic acid (DNA), ribonucleic acid (RNA), and proteins. Several enzymes involved in carbohydrate and lipid synthesis require magnesium to function. Glutathione is an important antioxidant whose synthesis requires magnesium.

Ion transport across cell membranes

Magnesium is an element necessary for the active transport of ions such as potassium and calcium across cell membranes. Through its role in the ion transport system, magnesium affects the conduction of nerve impulses, muscle contraction and normal heart rhythm.
cell signal transduction

Cell signaling requires MgATP to phosphorylate proteins and form the cell signaling molecule cyclic adenosine monophosphate (cAMP). cAMP is involved in many processes, including secretion of parathyroid hormone (PTH) from the parathyroid glands.

cell migration

Calcium and magnesium concentrations in the fluid surrounding cells influence the migration of many different cell types. This effect on cell migration may be important for wound healing.

Why are modern people generally deficient in magnesium?

Modern people generally suffer from insufficient magnesium intake and magnesium deficiency.
The main reasons include:

1. Over-cultivation of soil has led to a significant decrease in magnesium content in the current soil, further affecting the magnesium content in plants and herbivores. This makes it difficult for modern humans to obtain sufficient magnesium from food.
2. The chemical fertilizers used in large quantities in modern agriculture are mainly nitrogen, phosphorus, and potassium fertilizers, and the supplement of magnesium and other trace elements is ignored.
3. Chemical fertilizers and acid rain cause soil acidification, reducing the availability of magnesium in the soil. Magnesium in acidic soils washes out more easily and is lost more easily.
4. Herbicides containing glyphosate are widely used. This ingredient can bind to magnesium, causing magnesium in the soil to further decrease and affecting the absorption of important nutrients such as magnesium by crops.
5. Modern people’s diet has a high proportion of refined and processed foods. During the process of food being refined and processed, a large amount of magnesium will be lost.
6. Low gastric acid hinders the absorption of magnesium. Low stomach acid and indigestion can make it difficult to fully digest food and make minerals more difficult to absorb, further leading to magnesium deficiency. Once the human body is deficient in magnesium, the secretion of gastric acid will decrease, further hindering the absorption of magnesium. Magnesium deficiency is more likely to occur if you take medications that inhibit gastric acid secretion.
7. Certain food ingredients hinder the absorption of magnesium.
For example, the tannins in tea are often called tannins or tannic acid. Tannin has strong metal chelating ability and can form insoluble complexes with various minerals (such as magnesium, iron, calcium and zinc), affecting the absorption of these minerals. Long-term consumption of large amounts of tea with high tannin content, such as black tea and green tea, may lead to magnesium deficiency. The stronger and more bitter the tea, the higher the tannin content.
The oxalic acid in spinach, beet and other foods will form compounds with magnesium and other minerals that are not easily soluble in water, making these substances excreted from the body and unable to be absorbed by the body.
Blanching these vegetables can remove most of the oxalic acid. In addition to spinach and beets, foods high in oxalate also include: nuts and seeds such as almonds, cashews, and sesame seeds; vegetables such as kale, okra, leeks, and peppers; legumes such as red beans and black beans; grains such as buckwheat and brown rice; cocoa Pink and dark chocolate etc.
Phytic acid, which is widely found in plant seeds, is also better able to combine with minerals such as magnesium, iron, and zinc to form water-insoluble compounds, which are then excreted from the body. Ingesting a large amount of foods high in phytic acid will also hinder the absorption of magnesium and cause magnesium loss.
Foods high in phytic acid include: wheat (especially whole wheat), rice (especially brown rice), oats, barley and other grains; beans, chickpeas, black beans, soybeans and other legumes; almonds, sesame seeds, sunflower seeds, pumpkin seeds etc. Nuts and seeds etc.
8. Modern water treatment processes remove minerals, including magnesium, from the water, resulting in reduced magnesium intake through drinking water.
9. The excessive stress levels in modern life will lead to increased magnesium consumption in the body.
10. Excessive sweating during exercise can lead to the loss of magnesium. Diuretic ingredients such as alcohol and caffeine will accelerate the loss of magnesium.
What health problems might a magnesium deficiency cause?

1. Acid reflux.
Spasm occurs at the junction of the lower esophageal sphincter and the stomach, which may cause the sphincter to relax, causing acid reflux and causing heartburn. Magnesium can relieve esophageal spasms.

2. Brain dysfunction such as Alzheimer's syndrome.
Studies have found that magnesium levels in the plasma and cerebrospinal fluid of patients with Alzheimer's syndrome are lower than normal people. Low magnesium levels may be related to cognitive decline and the severity of Alzheimer's syndrome.
Magnesium has neuroprotective effects and can reduce oxidative stress and inflammatory responses in neurons. One of the important functions of magnesium ions in the brain is to participate in synaptic plasticity and neurotransmission, which is crucial for memory and learning processes. Magnesium supplementation can enhance synaptic plasticity and improve cognitive function and memory.
Magnesium has antioxidant and anti-inflammatory effects and can reduce oxidative stress and inflammation in the Alzheimer's syndrome brain, which are key factors in the pathological process of Alzheimer's syndrome.

3. Adrenal fatigue, anxiety, and panic.
Long-term high pressure and anxiety often lead to adrenal fatigue, which consumes a large amount of magnesium in the body. Stress can cause a person to excrete magnesium in the urine, causing a magnesium deficiency. Magnesium calms nerves, relaxes muscles, and slows the heart rate, helping to reduce anxiety and panic.

4. Cardiovascular problems such as high blood pressure, arrhythmia, coronary artery sclerosis/calcium deposition, etc.
Magnesium deficiency may be associated with the development and worsening of hypertension. Magnesium helps relax blood vessels and lower blood pressure. Magnesium deficiency causes blood vessels to constrict, which increases blood pressure. Insufficient magnesium can disrupt the balance of sodium and potassium and increase the risk of high blood pressure.
Magnesium deficiency is closely related to arrhythmias (such as atrial fibrillation, premature beats). Magnesium plays an important role in maintaining normal heart muscle electrical activity and rhythm. Magnesium is a stabilizer of the electrical activity of myocardial cells. Magnesium deficiency leads to abnormal electrical activity of myocardial cells and increases the risk of arrhythmia. Magnesium is important for calcium channel regulation, and magnesium deficiency may cause excessive calcium influx into cardiac muscle cells and increase abnormal electrical activity.
Low magnesium levels have been linked to the development of coronary artery disease. Magnesium helps prevent hardening of the arteries and protects heart health. Magnesium deficiency promotes the formation and progression of atherosclerosis and increases the risk of coronary artery stenosis. Magnesium helps maintain endothelial function, and magnesium deficiency can lead to endothelial dysfunction and increase the risk of coronary artery disease.
The formation of atherosclerosis is closely related to chronic inflammatory response. Magnesium has anti-inflammatory properties, reducing inflammation in artery walls and inhibiting plaque formation. Low magnesium levels are associated with elevated inflammatory markers in the body (such as C-reactive protein (CRP)), and these inflammatory markers are closely related to the occurrence and progression of atherosclerosis.
Oxidative stress is an important pathological mechanism of atherosclerosis. Magnesium has antioxidant properties that neutralize free radicals and reduce oxidative stress damage to arterial walls. Studies have found that magnesium can reduce the oxidation of low-density lipoprotein (LDL) by inhibiting oxidative stress, thereby reducing the risk of atherosclerosis.
Magnesium is involved in lipid metabolism and helps maintain healthy blood lipid levels. Magnesium deficiency may lead to dyslipidemia, including high cholesterol and triglyceride levels, which are risk factors for atherosclerosis. Magnesium supplementation can significantly reduce triglyceride levels, thereby reducing the risk of atherosclerosis.
Coronary arteriosclerosis is often accompanied by the deposition of calcium in the artery wall, a phenomenon called arterial calcification. Calcification causes hardening and narrowing of arteries, which affects blood flow. Magnesium reduces the occurrence of arterial calcification by competitively inhibiting the deposition of calcium in vascular smooth muscle cells.
Magnesium can regulate calcium ion channels and reduce the excessive influx of calcium ions into cells, thereby preventing calcium deposition. Magnesium also helps dissolve calcium and guides the body's efficient use of calcium, allowing calcium to return to the bones and promote bone health rather than depositing it in the arteries. The balance between calcium and magnesium is essential to prevent calcium deposits in soft tissues.

5. Arthritis caused by excessive calcium deposition.
Problems such as calcific tendonitis, calcific bursitis, pseudogout, and osteoarthritis are related to inflammation and pain caused by excessive calcium deposition.
Magnesium can regulate calcium metabolism and reduce calcium deposition in cartilage and periarticular tissues. Magnesium has anti-inflammatory effects and can reduce inflammation and pain caused by calcium deposition.

6. Asthma.
People with asthma tend to have lower blood magnesium levels than normal people, and low magnesium levels are associated with asthma severity. Magnesium supplementation can increase blood magnesium levels in people with asthma, improve asthma symptoms and reduce the frequency of attacks.
Magnesium helps relax the smooth muscles of the airways and prevents bronchospasm, which is very important for people with asthma. Magnesium has an anti-inflammatory effect, which can reduce the inflammatory response of the airways, reduce the infiltration of inflammatory cells in the airways and the release of inflammatory mediators, and improve asthma symptoms.
Magnesium plays an important role in regulating the immune system, suppressing excessive immune responses and reducing allergic reactions in asthma.

7. Intestinal diseases.
Constipation: Magnesium deficiency can slow down intestinal motility and cause constipation. Magnesium is a natural laxative. Supplementing magnesium can promote intestinal peristalsis and soften stools by absorbing water to help defecation.
Irritable Bowel Syndrome (IBS): People with IBS often have low magnesium levels. Supplementing magnesium can relieve IBS symptoms such as abdominal pain, bloating, and constipation.
People with inflammatory bowel disease (IBD), including Crohn's disease and ulcerative colitis, often have lower magnesium levels, possibly due to malabsorption and chronic diarrhea. Magnesium’s anti-inflammatory effects can help reduce the inflammatory response in IBD and improve gut health.
Small intestinal bacterial overgrowth (SIBO): People with SIBO may have magnesium malabsorption because excessive bacterial growth affects nutrient absorption. Appropriate magnesium supplementation can improve the symptoms of bloating and abdominal pain associated with SIBO.

8. Teeth grinding.
Teeth grinding usually occurs at night and can occur for a variety of reasons. These include stress, anxiety, sleep disorders, a bad bite, and side effects of certain medications. In recent years, studies have shown that magnesium deficiency may be related to teeth grinding, and magnesium supplementation may be helpful in alleviating teeth grinding symptoms.
Magnesium plays a key role in nerve conduction and muscle relaxation. Magnesium deficiency may cause muscle tension and spasms, increasing the risk of teeth grinding. Magnesium regulates the nervous system and can help reduce stress and anxiety, which are common triggers of teeth grinding.
Magnesium supplementation can help reduce stress and anxiety levels, which in turn may reduce teeth grinding caused by these psychological factors. Magnesium helps muscles relax and reduce nighttime muscle spasms, which may reduce the occurrence of teeth grinding. Magnesium can promote relaxation and improve sleep quality by regulating the activity of neurotransmitters such as GABA.

9. Kidney stones.
Most types of kidney stones are calcium phosphate and calcium oxalate stones. The following factors cause kidney stones:
① Increased calcium in urine. If the diet contains a large amount of sugar, fructose, alcohol, coffee, etc., these acidic foods will draw calcium from the bones to neutralize the acidity and metabolize it through the kidneys. Excessive intake of calcium or the use of additional calcium supplements will also increase the calcium content in the urine.
②The oxalic acid in urine is too high. If you eat too much oxalic acid-rich foods, the oxalic acid in these foods will combine with calcium to form insoluble calcium oxalate, which can lead to kidney stones.
③Dehydration. Causes increased concentrations of calcium and other minerals in urine.
④High phosphorus diet. Intake of large amounts of phosphorus-containing foods (such as carbonated drinks), or hyperparathyroidism, will increase phosphoric acid levels in the body. Phosphoric acid will draw calcium from bones and allow calcium to be deposited in the kidneys, forming calcium phosphate stones.
Magnesium can combine with oxalic acid to form magnesium oxalate, which has higher solubility than calcium oxalate, which can effectively reduce the precipitation and crystallization of calcium oxalate and reduce the risk of kidney stones.
Magnesium helps calcium dissolve, keeping calcium dissolved in the blood and preventing the formation of solid crystals. If the body lacks enough magnesium and has an excess of calcium, various forms of calcification are likely to occur, including stones, muscle spasms, fibrous inflammation, arterial calcification (atherosclerosis), breast tissue calcification, etc.

10.Parkinson.
Parkinson's disease is primarily caused by the loss of dopaminergic neurons in the brain, resulting in a decrease in dopamine levels. Causes abnormal movement control, resulting in tremors, stiffness, bradykinesia, and postural instability.
Magnesium deficiency may lead to neuronal dysfunction and death, increasing the risk of neurodegenerative diseases, including Parkinson's disease. Magnesium has neuroprotective effects, can stabilize nerve cell membranes, regulate calcium ion channels, and reduce neuron excitability and cell damage.
Magnesium is an important cofactor in the antioxidant enzyme system, helping to reduce oxidative stress and inflammatory responses. People with Parkinson's disease often have high levels of oxidative stress and inflammation, which accelerate neuronal damage.
The main characteristic of Parkinson's disease is the loss of dopaminergic neurons in the substantia nigra. Magnesium may protect these neurons by reducing neurotoxicity and promoting neuronal survival.
Magnesium helps maintain normal function of nerve conduction and muscle contraction, and relieves motor symptoms such as tremor, stiffness and bradykinesia in patients with Parkinson's disease.

11. Depression, anxiety, irritability and other mental illnesses.
Magnesium is an important regulator of several neurotransmitters (e.g., serotonin, GABA) that play key roles in mood regulation and anxiety control. Research shows that magnesium can increase levels of serotonin, an important neurotransmitter associated with emotional balance and feelings of well-being.
Magnesium can inhibit excessive activation of NMDA receptors. Hyperactivation of NMDA receptors is associated with increased neurotoxicity and depressive symptoms.
Magnesium has anti-inflammatory and antioxidant properties that can reduce inflammation and oxidative stress in the body, both of which are linked to depression and anxiety.
The HPA axis plays an important role in stress response and emotion regulation. Magnesium can relieve stress and anxiety by regulating the HPA axis and reducing the release of stress hormones such as cortisol.

12. Fatigue.
Magnesium deficiency can lead to fatigue and metabolic problems, primarily because magnesium plays a key role in energy production and metabolic processes. Magnesium helps the body maintain normal energy levels and metabolic functions by stabilizing ATP, activating various enzymes, reducing oxidative stress, and maintaining nerve and muscle function. Supplementing magnesium can improve these symptoms and enhance overall energy and health.
Magnesium is a cofactor for many enzymes, especially in energy production processes. It plays a key role in the production of adenosine triphosphate (ATP). ATP is the main energy carrier of cells, and magnesium ions are crucial to the stability and function of ATP.
Since magnesium is essential for ATP production, a magnesium deficiency can lead to insufficient ATP production, resulting in reduced energy supply to cells, manifesting as general fatigue.
Magnesium participates in metabolic processes such as glycolysis, tricarboxylic acid cycle (TCA cycle), and oxidative phosphorylation. These processes are the main pathways for cells to generate ATP. The ATP molecule must be combined with magnesium ions to maintain its active form (Mg-ATP). Without magnesium, ATP cannot function properly.
Magnesium serves as a cofactor for many enzymes, especially those involved in energy metabolism, such as hexokinase, pyruvate kinase, and adenosine triphosphate synthetase. Magnesium deficiency causes a decrease in the activity of these enzymes, which affects the cell's energy production and utilization.
Magnesium has antioxidant effects and can reduce oxidative stress in the body. Magnesium deficiency increases levels of oxidative stress, leading to cell damage and fatigue.
Magnesium is also important for nerve conduction and muscle contraction. Magnesium deficiency can lead to nerve and muscle dysfunction, further exacerbating fatigue.

13. Diabetes, insulin resistance and other metabolic syndromes.
Magnesium is an important component of insulin receptor signaling and is involved in the secretion and action of insulin. Magnesium deficiency may lead to decreased insulin receptor sensitivity and increase the risk of insulin resistance. Magnesium deficiency is associated with increased incidence of insulin resistance and type 2 diabetes.
Magnesium is involved in the activation of various enzymes that play an important role in glucose metabolism. Magnesium deficiency affects glycolysis and insulin-mediated glucose utilization. Studies have found that magnesium deficiency can cause glucose metabolism disorders, increasing blood sugar levels and glycated hemoglobin (HbA1c).
Magnesium has antioxidant and anti-inflammatory effects and can reduce oxidative stress and inflammatory responses in the body, which are important pathological mechanisms of diabetes and insulin resistance. Low magnesium status increases markers of oxidative stress and inflammation, thereby promoting the development of insulin resistance and diabetes.
Magnesium supplementation increases insulin receptor sensitivity and improves insulin-mediated glucose uptake. Magnesium supplementation can improve glucose metabolism and reduce fasting blood glucose and glycated hemoglobin levels through multiple pathways. Magnesium may reduce the risk of metabolic syndrome by improving insulin sensitivity, lowering blood pressure, reducing lipid abnormalities, and reducing inflammation.

14. Headaches and migraines.
Magnesium plays a key role in neurotransmitter release and regulation of vascular function. Magnesium deficiency may lead to neurotransmitter imbalance and vasospasm, which can trigger headaches and migraines.
Low magnesium levels are associated with increased inflammation and oxidative stress, which may cause or worsen migraines. Magnesium has anti-inflammatory and antioxidant effects, reducing inflammation and oxidative stress.
Magnesium helps to relax blood vessels, reduce vasospasm, and improve blood flow, thereby relieving migraines.

15. Sleep problems such as insomnia, poor sleep quality, circadian rhythm disorder, and easy awakening.
Magnesium's regulatory effects on the nervous system help promote relaxation and calmness, and magnesium supplementation can significantly improve sleep difficulties in patients with insomnia and help extend total sleep time.
Magnesium promotes deep sleep and improves overall sleep quality by regulating the activity of neurotransmitters such as GABA.
Magnesium plays an important role in regulating the body's biological clock. Magnesium can help restore normal circadian rhythm by affecting the secretion of melatonin.
The sedative effect of magnesium can reduce the number of awakenings during the night and promote continuous sleep.

16. Inflammation.
Excess calcium can easily lead to inflammation, while magnesium can inhibit inflammation.
Magnesium is an important element for the normal function of the immune system. Magnesium deficiency can lead to abnormal immune cell function and increase inflammatory responses.
Magnesium deficiency leads to elevated levels of oxidative stress and increases the production of free radicals in the body, which can trigger and exacerbate inflammation. As a natural antioxidant, magnesium can neutralize free radicals in the body and reduce oxidative stress and inflammatory reactions. Magnesium supplementation can significantly reduce the levels of oxidative stress markers and reduce oxidative stress-related inflammation.
Magnesium exerts anti-inflammatory effects through multiple pathways, including inhibiting the release of pro-inflammatory cytokines and reducing the production of inflammatory mediators. Magnesium can inhibit the levels of pro-inflammatory factors such as tumor necrosis factor-α (TNF-α), interleukin-6 (IL-6), and C-reactive protein (CRP).

17. Osteoporosis.
Magnesium deficiency can lead to reduced bone density and bone strength. Magnesium is an important component in the bone mineralization process and is directly involved in the formation of bone matrix. Insufficient magnesium can lead to a decrease in bone matrix quality, making bones more susceptible to damage.
Magnesium deficiency can lead to excessive calcium precipitation in the bones, and magnesium plays an important role in regulating calcium balance in the body. Magnesium promotes the absorption and utilization of calcium by activating vitamin D, and also regulates calcium metabolism by affecting the secretion of parathyroid hormone (PTH). Magnesium deficiency can lead to abnormal function of PTH and vitamin D, thereby causing calcium metabolism disorders and increasing the risk of calcium leaching from bones.
Magnesium helps prevent calcium deposition in soft tissues and maintains proper storage of calcium in bones. When magnesium is deficient, calcium is more easily lost from bones and deposited in soft tissues.

20. Muscle spasms and cramps, muscle weakness, fatigue, abnormal muscle tremors (eyelid twitching, tongue biting, etc.), chronic muscle pain and other muscle problems.
Magnesium plays a key role in nerve conduction and muscle contraction. Magnesium deficiency can cause abnormal nerve conduction and increased excitability of muscle cells, leading to muscle spasms and cramps. Supplementing magnesium can restore normal nerve conduction and muscle contraction function and reduce the excessive excitability of muscle cells, thereby reducing spasms and cramps.
Magnesium is involved in energy metabolism and the production of ATP (the cell's main energy source). Magnesium deficiency can lead to reduced ATP production, affecting muscle contraction and function, leading to muscle weakness and fatigue. Magnesium deficiency can lead to increased fatigue and decreased exercise capacity after exercise. By participating in the generation of ATP, magnesium provides sufficient energy supply, improves muscle contraction function, enhances muscle strength, and reduces fatigue. Supplementing magnesium can improve exercise endurance and muscle function and reduce post-exercise fatigue.
Magnesium's regulatory effect on the nervous system can affect voluntary muscle contraction. Magnesium deficiency can cause nervous system dysfunction, causing muscle tremors and restless legs syndrome (RLS). The sedative effects of magnesium can reduce nervous system over-excitability, relieve RLS symptoms, and improve sleep quality.
Magnesium has anti-inflammatory and antioxidant properties, reducing inflammation and oxidative stress in the body. These factors are associated with chronic pain. Magnesium is involved in the regulation of multiple neurotransmitters, such as glutamate and GABA, which play a key role in pain perception. Magnesium deficiency may lead to abnormal pain regulation and increased pain perception. Magnesium supplementation may reduce chronic pain symptoms by regulating neurotransmitter levels.

21.Sports injuries and recovery.
Magnesium plays an important role in nerve conduction and muscle contraction. Magnesium deficiency may cause muscle overexcitation and involuntary contractions, increasing the risk of spasms and cramps. Supplementing magnesium can regulate nerve and muscle function and reduce muscle spasms and cramps after exercise.
Magnesium is a key component of ATP (the cell's main energy source) and is involved in energy production and metabolism. Magnesium deficiency can lead to insufficient energy production, increased fatigue, and reduced athletic performance. Magnesium supplementation can improve exercise endurance and reduce fatigue after exercise.
Magnesium has anti-inflammatory properties that can reduce the inflammatory response caused by exercise and speed up the recovery of muscles and tissues.
Lactic acid is a metabolite produced during glycolysis and is produced in large amounts during strenuous exercise. Magnesium is a cofactor for many enzymes related to energy metabolism (such as hexokinase, pyruvate kinase), which play key roles in glycolysis and lactate metabolism. Magnesium helps speed up the clearance and conversion of lactic acid and reduces lactic acid accumulation.

 

How to check if you are deficient in magnesium?

To be honest, trying to determine the actual magnesium level in your body through general testing items is actually a quite complicated problem.

There are about 24-29 grams of magnesium in our body, nearly 2/3 of which is in bones and 1/3 in various cells and tissues. The magnesium in the blood only accounts for about 1% of the total body magnesium content (including serum 0.3% in erythrocytes and 0.5% in red blood cells).
At present, in most hospitals in China, the routine test for magnesium content is usually a "serum magnesium test". The normal range of this test is between 0.75 and 0.95 mmol/L.

However, because serum magnesium only accounts for less than 1% of the total body magnesium content, it cannot truly and accurately reflect the actual magnesium content in various tissues and cells of the body.

The magnesium content in serum is very important to the body and is the first priority. Because serum magnesium must be maintained at an effective concentration to maintain certain important functions, such as effective heartbeat.

So when your dietary intake of magnesium continues to be deficient, or your body faces disease or stress, your body will first extract magnesium from tissues or cells such as muscles and transport it into the blood to help maintain normal levels of serum magnesium.

Therefore, when your serum magnesium value appears to be within the normal range, magnesium may actually be depleted in other tissues and cells of the body.

And when you test and find that even serum magnesium is low, for example, below the normal range, or near the lower limit of the normal range, it means that the body is already in a state of severe magnesium deficiency.

Red blood cell (RBC) magnesium level and platelet magnesium level testing are relatively more accurate than serum magnesium testing. But it still doesn’t truly represent the body’s true magnesium levels.

Because neither red blood cells nor platelets have nuclei and mitochondria, mitochondria are the most important part of magnesium storage. Platelets more accurately reflect recent changes in magnesium levels than red blood cells because platelets live only 8-9 days compared to red blood cells' 100-120 days.

More accurate tests are: muscle cell biopsy magnesium content, sublingual epithelial cell magnesium content.
However, in addition to serum magnesium, domestic hospitals can currently do relatively little for other magnesium tests.
This is why the traditional medical system has long ignored the importance of magnesium, because simply judging whether a patient is deficient in magnesium by measuring serum magnesium values ​​often leads to misjudgment.
Roughly judging a patient's magnesium level only by measuring serum magnesium is a huge problem in current clinical diagnosis and treatment.

How to choose the right magnesium supplement?

There are more than a dozen different types of magnesium supplements on the market, such as magnesium oxide, magnesium sulfate, magnesium chloride, magnesium citrate, magnesium glycinate, magnesium threonate, magnesium taurate, etc...
Although different types of magnesium supplements can improve the problem of magnesium deficiency, due to differences in molecular structure, the absorption rates vary greatly, and they have their own characteristics and efficacy.
Therefore, it is very important to choose a magnesium supplement that suits you and solves specific problems.

You can carefully read the following content, and then choose the type of magnesium supplement that is more suitable for you based on your needs and the problems you want to focus on solving.

Magnesium supplements not recommended

magnesium oxide

The advantage of magnesium oxide is that it has a high magnesium content, that is, each gram of magnesium oxide can provide more magnesium ions than other magnesium supplements at a low cost.

However, this is a magnesium supplement with a very low absorption rate, only about 4%, which means that most of the magnesium cannot be truly absorbed and utilized.

In addition, magnesium oxide has a significant laxative effect and can be used to treat constipation.

It softens stool by absorbing water in the intestines, promotes intestinal peristalsis, and aids defecation. High doses of magnesium oxide may cause gastrointestinal upset, including diarrhea, abdominal pain, and stomach cramps. People with gastrointestinal sensitivities should use with caution.

Magnesium sulfate

The absorption rate of magnesium sulfate is also very low, so most of the magnesium sulfate taken orally cannot be absorbed and will be excreted with the feces instead of being absorbed into the blood.

Magnesium sulfate also has a significant laxative effect, and its laxative effect usually appears within 30 minutes to 6 hours. This is because unabsorbed magnesium ions absorb water in the intestines, increase the volume of intestinal contents, and promote defecation.
However, because of its high solubility in water, magnesium sulfate is often used by intravenous injection in hospital emergency situations to treat acute hypomagnesemia, eclampsia, acute attacks of asthma, etc.

Alternatively, magnesium sulfate can be used as bath salts (also known as Epsom salts), which are absorbed through the skin to relieve muscle pain and inflammation and promote relaxation and recovery.

magnesium aspartate

Magnesium aspartate is a form of magnesium formed by combining aspartic acid and magnesium, which is a controversial magnesium supplement.
The advantage is: Magnesium aspartate has high bioavailability, which means it can be effectively absorbed and used by the body to quickly increase magnesium levels in the blood.
Moreover, aspartic acid is an important amino acid involved in energy metabolism. It plays a key role in the tricarboxylic acid cycle (Krebs cycle) and helps cells produce energy (ATP). Therefore, magnesium aspartate can help increase energy levels and reduce feelings of fatigue.
However, aspartic acid is an excitatory amino acid, and excessive intake may cause over-excitation of the nervous system, resulting in anxiety, insomnia, or other neurological symptoms.
Due to the excitability of aspartate, certain people who are sensitive to excitatory amino acids (such as patients with certain neurological diseases) may not be suitable for long-term or high-dose administration of magnesium aspartate.

Recommended Magnesium Supplements

Magnesium L-Threonate

Magnesium threonate is formed by combining magnesium with L-threonate. Magnesium threonate has significant advantages in improving cognitive function, relieving anxiety and depression, aiding sleep, and neuroprotection due to its unique chemical properties and more efficient blood-brain barrier penetration.

Penetrates the Blood-Brain Barrier: Magnesium threonate has been shown to be more effective at penetrating the blood-brain barrier, giving it a unique advantage in increasing brain magnesium levels. Studies have shown that magnesium threonate can significantly increase magnesium concentrations in cerebrospinal fluid, thereby improving cognitive function.

Improves cognitive function and memory: Due to its ability to increase magnesium levels in the brain, magnesium threonate can significantly improve cognitive function and memory, especially in the elderly and those with cognitive impairment. Research shows that magnesium threonate supplementation can significantly improve the brain's learning ability and short-term memory function.

Relieve Anxiety and Depression: Magnesium plays an important role in nerve conduction and neurotransmitter balance. Magnesium threonate can help relieve symptoms of anxiety and depression by effectively increasing magnesium levels in the brain.
Neuroprotection: People at risk for neurodegenerative diseases, such as Alzheimer's and Parkinson's disease. Magnesium threonate has neuroprotective effects and helps prevent and slow the progression of neurodegenerative diseases.

Magnesium Taurate

Magnesium taurine is a combination of magnesium and taurine. It combines the advantages of magnesium and taurine and is an excellent magnesium supplement.
High bioavailability: Magnesium taurate has high bioavailability, which means the body can more easily absorb and utilize this form of magnesium.
Good gastrointestinal tolerance: Because magnesium taurate has a high absorption rate in the gastrointestinal tract, it is usually less likely to cause gastrointestinal discomfort.

Supports heart health: Magnesium and taurine both help regulate heart function. Magnesium helps maintain normal heart rhythm by regulating calcium ion concentrations in heart muscle cells. Taurine has antioxidant and anti-inflammatory properties, protecting heart cells from oxidative stress and inflammatory damage. Multiple studies have shown that magnesium taurine has significant heart health benefits, lowering high blood pressure, reducing irregular heartbeats, and protecting against cardiomyopathy.

Nervous System Health: Magnesium and taurine both play important roles in the nervous system. Magnesium is a coenzyme in the synthesis of various neurotransmitters and helps maintain the normal function of the nervous system. Taurine protects nerve cells and promotes neuronal health. Magnesium taurine can relieve symptoms of anxiety and depression and improve the overall function of the nervous system. For people with anxiety, depression, chronic stress and other neurological conditions.

Antioxidant and anti-inflammatory effects: Taurine has potent antioxidant and anti-inflammatory effects, which can reduce oxidative stress and inflammatory responses in the body. Magnesium also helps regulate the immune system and reduces inflammation. Research shows that magnesium taurate can help prevent a variety of chronic diseases through its antioxidant and anti-inflammatory properties.

Improves metabolic health: Magnesium plays a key role in energy metabolism, insulin secretion and utilization, and blood sugar regulation. Taurine also helps improve insulin sensitivity, help control blood sugar, and improve metabolic syndrome and other problems. This makes magnesium taurine more effective than other magnesium supplements in the management of metabolic syndrome and insulin resistance.

Taurine in Magnesium Taurate, as a unique amino acid, also has multiple effects:

Taurine is a natural sulfur-containing amino acid and is a non-protein amino acid because it is not involved in protein synthesis like other amino acids.

This component is widely distributed in various animal tissues, especially in the heart, brain, eyes, and skeletal muscles. It is also found in a variety of foods, such as meat, fish, dairy products, and energy drinks.

Taurine in the human body can be produced from cysteine ​​under the action of cysteine ​​sulfinic acid decarboxylase (Csad), or it can be obtained from the diet and absorbed by cells through taurine transporters.

As age increases, the concentration of taurine and its metabolites in the human body will gradually decrease. Compared with young people, the concentration of taurine in the serum of the elderly will decrease by more than 80%.

1. Support cardiovascular health:

Regulates blood pressure: Taurine helps lower blood pressure and promotes vasodilation by regulating the balance of sodium, potassium and calcium ions. Taurine can significantly reduce blood pressure levels in patients with hypertension.

Protects the heart: It has antioxidant effects and protects cardiomyocytes from damage caused by oxidative stress. Taurine supplementation may improve heart function and reduce the risk of cardiovascular disease.

2. Protect nervous system health:

Neuroprotection: Taurine has neuroprotective effects, preventing neurodegenerative diseases by stabilizing cell membranes and regulating calcium ion concentration, preventing neuronal overexcitation and death.

Calming effect: It has sedative and anxiolytic effects, helping to improve mood and relieve stress.

3. Vision protection:

Retinal protection: Taurine is an important component of the retina, helping to maintain retinal function and prevent vision degradation.

Antioxidant effect: It can reduce the damage of free radicals to retinal cells and delay vision decline.

4. Metabolic health:

Regulating blood glucose: taurine can help improve insulin sensitivity, regulate blood sugar levels, and prevent metabolic syndrome.

Liposy metabolism: It helps regulate lipid metabolism and reduce the level of cholesterol and triglyceride in the blood.

5. Exercise performance:

Reducing muscle fatigue: Telonic acid can reduce oxidative stress and inflammation during exercise, reducing muscle fatigue.

Improve endurance: It can improve muscle contraction and endurance, and improve exercise performance.