Magnesium – The original relaxation mineral
When it comes to health benefits, some minerals attract more attention than others. Calcium and iron get a lot of media coverage in health news: calcium is well-known for its role in bone health and iron for preventing low iron levels and anemia. But what about magnesium? Is it also an essential mineral for maintaining good human health?
Generally, magnesium does not get all the attention it deserves. Magnesium is involved in over 300 different biochemical processes in the body, including those that occur in the muscles, nerves, bones and cardiovascular system. It is also important for maintaining proper blood pressure and blood sugar, as well as a healthy heartbeat.
Unfortunately, magnesium is very often deficient in North Americans. According to recent surveys, between 70% and 80% of Americans are deficient in magnesium. In fact, only 10% of Americans take a magnesium supplement. However, the information is making its way and sales of magnesium supplements are increasing by an average of 20% per year due to greater awareness of this deficiency and its complications. 1
Magnesium attracts a lot of attention when it is deficient. A magnesium deficiency in humans can cause symptoms including confusion, insomnia, rapid heartbeat, convulsions, muscle weakness and twitching, chronic pain and fatigue, and many cardiovascular problems.
There are blood and cell tests that can determine your magnesium level and, therefore, let you know if you need a supplement. If you think you have a magnesium deficiency, talk to a health care professional.
When you know you have a magnesium deficiency, the next step is to find a way to consume more to meet your body's needs. Look for foods that are naturally high in magnesium, including nuts, seeds, cheese, yogurt, soy, legumes, spinach, okra, cereal grains and fish.2
If you are still not getting enough of this essential mineral, magnesium supplements may be a solution. Usually, the strength varies from 100 to 200 mg per dose of magnesium for a daily maximum of 500 mg. It may be best to start with a small dose (between 100 and 150 mg and less than 350 mg per day) of magnesium supplement to avoid diarrhea.
Before you start taking a supplement, you also need to decide on the form of magnesium. Magnesium glycinate (also known as bisglycinate) is a form increasingly recommended by naturopaths and researchers. This form of magnesium is chelated with the amino acid, glycine. It has been observed that when passing through the digestive tract, magnesium glycinate remains intact, allowing better absorption and retention in tissues, as well as a higher magnesium content in red blood cells.3
An in vitro study showed that intestinal absorption of magnesium glycinate was up to 5 times higher than that of diminished forms of magnesium, such as oxide.3 Due to this effectiveness, the glycinate form is very unlikely to cause a laxative or diarrheal effect.
Recently, Health First® launched a convenient product to supplement your magnesium level. Magnesium Supreme Extra Strength offers the highest dose of glycinate source magnesium in the Canadian health industry. At 250 mg of elemental magnesium per capsule, you only need to take two per day to get your daily dose of 500 mg. For people who want a lower amount of magnesium to start with, the Health First® brand also offers a 150 mg capsule version for a smaller and safer dose. Whatever your magnesium needs, Health First® has the right product for you.