WHAT IS MAGNESIUM ?
Magnesium, like sodium, potassium, and calcium, forms a positively charged ion (cation) in the body and is crucial for supporting and modulating muscle action. Magnesium is the fourth most prevalent element in the body and is present in all bodily tissues. Magnesium is a type of the mineral that is frequently used as a supplement.
WHAT ARE THE BENEFITS OF MAGNESIUM ?
The benefits of Magnesium include:
- Contributes to bone strength: Magnesium is essential for promoting the health of bones. Its potential merits in increasing bone density and lowering the risk of fractures have been emphasised in several research. According to an investigation of various research, those with magnesium deficiency who took magnesium supplements, especially magnesium , had improvements in their bone health and had a lower frequency of fractures. Magnesium’s role in the activation of vitamin D is one of the main ways it supports bone health. Calcium, a key element for bone formation and preservation, needs vitamin D to be properly absorbed and used. Magnesium helps vitamin D become active, which facilitates digesting calcium in the intestines and improves calcium medullary incorporation. Additional research has shown the link between magnesium, vitamin D, and bone wellness. It is significant to remember that keeping proper amounts of magnesium and vitamin D is essential for the strongest possible bones.
- May ease muscle function and recovery: Magnesium has a critical part in supporting muscular activities and promoting muscle recovery in addition to its involvement in maintaining bone health. It participates in a number of enzymatic processes that influence muscle function, especially during exercise. According to preliminary research, magnesium supplements may help to maintain muscular structure and speed up recovery after physically demanding workouts. These preliminary results show that magnesium may help with greater muscle repair, while further studies are required to provide firm evidence. One research on top male cyclists discovered that magnesium supplementation improved muscular function and reduced the probability of exercise-induced muscle spasms. Another study including senior women found that taking more magnesium improved muscular function and mobility. Although these studies offer encouraging information, more study is necessary to completely comprehend the processes by which magnesium improves muscle repair and the recommended dose levels for various groups and workout schedules.
- May result in smoother digestion: Magnesium is well known for its ability to help digestion, especially in conditions of constipation. Through a mechanism known as osmosis, magnesium increases the water level in the intestines when taken orally. Due to the stool’s increased water content, it is simpler to pass. Magnesium has been shown to be effective in treating constipation in a number of trials. A magnesium intake significantly increased stool frequency and stability in an aged population research. Another study compared the efficacy of magnesium to lactulose, a popular laxative, and discovered that magnesium was more efficient in treating constipation symptoms and had a quicker onset of action.
HOW DOES MAGNESIUM WORK IN HUMAN BODY?
Magnesium functions in the human body by supplying a bioavailable source of magnesium, a vital mineral engaged in a variety of biological processes. Magnesium increases osmotic water absorption in the intestines, resulting in higher intestinal water content and softer faeces. Constipation is relieved and regular bowel motions are encouraged by this technique. Numerous research have looked at how magnesium affects constipation. In one trial with senior citizens, magnesium supplement dramatically increased stool frequency and uniformity. Another study compared the effectiveness of magnesium to lactulose, a popular laxative, and discovered that magnesium was more efficient in treating constipation symptoms and had a quicker onset of action. These results demonstrate magnesium’s potential as a sustainable treatment for constipation.
Magnesium has been linked to various health advantages beyond its involvement in digestive health. According to research, taking a magnesium supplement may increase the density of bones and lower the chance of developing fractures. Additionally, magnesium has been connected to enhancements in glucose metabolism, mood modulation, and heart health. It is crucial to remember that a person’s needs and medical issues can influence the effects and dose of magnesium. To establish the proper dosage and handle any special issues or possible drug interactions, it is recommended to consult with a healthcare expert.
HOW MUCH MAGNESIUM CAN A PERSON TAKE?
Individual demands and health issues should be considered when determining the magnesium dose. It is advised to speak with a medical expert to identify the right dose for your particular circumstance. There is no set dosage, however it is believed that 240 mL (8 ounces) taken orally in a single dose is a common amount for people seeking treatment from constipation.
The dose of magnesium for constipation in paediatric patients may change with age. A dosage of 200 mL or 0.5 mL per kilogramme of body weight may be administered orally to children under the age of six. You can take this amount again every 4 to 6 hours until your stools are clean. 100 to 150 mL of the medication may be administered to kids between the ages of 6 and 12.
It is crucial to highlight that these dose recommendations are only broad suggestions and should be focused on with a healthcare provider who can take your particular situations into account and offer tailored guidance.
WHAT ARE THE VARIATIONS OF MAGNESIUM ?
Magnesium is also available as:
- Magnesium Bisglycinate Nutrition Grade (~10% Mg)
- Magnesium Bisglycinate Nutrition Grade (~20% Mg)
- Magnesium Caprylate (Magnesium Octanate) Nutrition Grade (~7% Mg)
- Magnesium Carbonate Heavy Nutrition grade (~28% Mg)
- Magnesium Carbonate Light Nutrition grade (~28% Mg)
- Magnesium Chloride Hexahydrate Nutrition Grade (~11% Mg)
- Magnesium Citrate 30% Buffered Nutrition grade (~30% Mg)
- Magnesium Citrate Tribasic Anhydrous Nutrition grade (~14% Mg)
- Magnesium Citrate Tribasic Hydrate Nutrition grade (~10% Mg)
- Magnesium Gluconate Nutrition grade (~5% Mg)
- Magnesium Glycerophosphate Nutrition grade (~10% Mg)
- Magnesium Hydroxide Nutrition grade (~41% Mg)
- Magnesium L-Lysinate Nutrition grade (~7% Mg)
- Magnesium Lactate Dihydrate Nutrition grade (~10% Mg)
- Magnesium Lysinate Glycinate Chelate Nutrition grade (~10% Mg)
- Magnesium Malate Anhydrous Nutrition grade (~14% Mg)
- Magnesium Malate Trihydrate Nutrition grade (~11.5% Mg)
- Magnesium Nitrate Hexahydrate Nutrition grade (~9.4% Mg)
- Magnesium Orotate Dihydrate Nutrition grade (~6.6% Mg)
- Magnesium Oxide Heavy High Density >0.8g/ml Nutrition grade (~60% Mg)
- Magnesium Oxide Heavy Nutrition grade (~60% Mg)
- Magnesium Oxide Light Nutrition grade (~60% Mg)
- Magnesium Phosphate Nutrition grade (~10% Mg)
- Magnesium Succinate Nutrition grade (~17% Mg)
- Magnesium Sulphate Dried Nutrition grade (~20% Mg)
- Magnesium Sulphate Heptahydrate (Epsom Salts) Nutrition grade (~9% Mg)
- Magnesium Taurate Buffered Nutrition Grade (~8% Mg)
- Magnesium Threonate Nutrition Grade (~7% Mg)
- Magnesium TriSilicate Nutrition Grade (~18% Mg)
Magnesium is available in:
- Magnesium capsules
- Magnesium tablets
- Magnesium gummies
- Magnesium powder
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