Why is magnesium supplementation important?

Magnesium is widely regarded as the most crucial mineral to add to one’s diet as a supplement. In the body, we see that magnesium is necessary for over 300 enzymatic reactions. Increasing evidence confirms that nearly two-thirds of the population in the Western world do not meet the recommended daily intake of magnesium. This is 320 mg per day for women and 420 mg per day for men.

Magnesium is abundant in unprocessed, organic foods in nature. Research by Paul Berger indicates that in the previous century (1914-1997), the mineral content of foods decreased on average by a factor of 5 (!). The reason for this decline is the rise of intensive agriculture, where agricultural lands are selectively fertilized with synthetic fertilizers, containing a limited number of minerals. As for all other minerals and trace elements, these agricultural lands are slowly depleted.

Figure: The average mineral content in vegetables in the USA during the previous century. The figure shows the combined averages of calcium, magnesium, and iron in vegetables such as cabbage, lettuce, tomatoes, and spinach. (Bergner 1997: The Healing Power of Minerals.)

The use of synthetic fertilizers is not the only factor influencing magnesium intake; namely:

• The most common staple foods such as meat (18-29 mg/100 g), sugar (0 mg/100 g), and white flour (20 mg/100 g) contribute less than 20% to the daily magnesium requirement, thus being a limited source of magnesium.
• When a product is cooked, magnesium is largely lost.
• Magnesium absorption can be poor in case of vitamin D deficiency, a common issue in Western cultures.
• In addition to the use of synthetic fertilizers, some commonly used pesticides can affect minerals, reducing magnesium content in crops.
• Cigarette smoking decreases magnesium concentration in blood plasma.
• Commonly used medications (such as some antibiotics, antacids, and medications for high blood pressure) reduce magnesium absorbability.
• Age: Magnesium absorption decreases by up to 30% with aging.

A chronically low intake of magnesium may be the primary reason for magnesium deficiency throughout the body. However, there are other factors that can influence the total amount of magnesium in the body.

What is the biological availability of magnesium?

In all magnesium supplements on the market, magnesium is combined with another substance. Each combined form delivers different amounts of elemental magnesium. The amount of magnesium and its biological availability influence the absorption of the supplement.

When referring to biological availability, it means the amount of elemental magnesium that is actually absorbed by the body. In short: the amount of magnesium absorbed by the tissues is based on how easily the magnesium dissolves in the body and how much elemental (or ionic) magnesium is released.

The combined form of magnesium is a significant factor affecting absorption efficiency. There are two groups of magnesium compounds: organic and inorganic. Organic forms often contain C-H bonds and are often associated with living organisms. Inorganic forms include salts, metals, minerals, and other compounds that are carbon-free.

There are many organic magnesium compounds. Examples include magnesium bound to amino acids, such as magnesium acetyltaurate, magnesium bisglycinate, or magnesium bound to malic or citric acid, such as magnesium citrate, malate.

Absorption of ‘cheap’ magnesium

Although magnesium oxide has the highest elemental magnesium content (60%), it cannot ionize well, leading to poor absorption. In a 500mg magnesium oxide capsule, only about 4% is absorbed in the intestine, resulting in approximately 12mg of magnesium. Magnesium oxide is common in low-quality supplements simply because it is inexpensive.

The poor absorption is due to the molecular structure. When magnesium oxide reaches the stomach, the mineral cannot be effectively dissociated from its chemical structure due to the acidic environment of the stomach. Consequently, it becomes difficult to absorb. Subsequently, magnesium oxide competes with other minerals (mainly calcium) to be absorbed into the intestinal mucosa.

Allowed health claims:

• Magnesium supports energy levels.
• Magnesium may help with fatigue.
• Magnesium is important for normal muscle function and plays a role in maintaining flexible and strong muscles.
• Magnesium plays a role in cell and tissue formation.
• Magnesium helps in building proteins in the body.
• Magnesium is involved in bone formation and is important for maintaining strong bones and teeth.
• Magnesium is beneficial for mood, concentration, and memory.
• Magnesium has a positive effect on the functioning of the nervous system.
• Magnesium contributes to a good electrolyte balance.

With emphasis noted:

Due to legal restrictions, not all details about this dietary supplement can be provided. However, for further inquiries, we are reachable at: +31 (0)70-345-0290.

References:

Ateş, M., Kızıldağ, S., Yüksel, O., Hoşgörler, F., Yüce, Z., Güvendi, G., Kandiş, S., Karakılıç, A., Koç, B., & Uysal, N. (2019b). Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biological Trace Element Research, 192(2), 244–251. https://doi.org/10.1007/s12011-019-01663-0

Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients, 11(7), 1663. https://doi.org/10.3390/nu11071663

Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal Of The American College Of Nutrition, 9(1), 48–55. https://doi.org/10.1080/07315724.1990.10720349

Mori, H., Tack, J., & Suzuki, H. (2021). Magnesium oxide in constipation. Nutrients, 13(2), 421. https://doi.org/10.3390/nu13020421

Office of Dietary Supplements – Magnesium. (z.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of Magnesium Diglycinate vs Magnesium Oxide in Patients with Ileal Resection. Journal Of Parenteral And Enteral Nutrition, 18(5), 430–435. https://doi.org/10.1177/0148607194018005430

Wpagogo. (2014, 4 september). Magnesium. https://drkathyramsey.com/2014/09/04/magnesium/