What is Magnesium.

1. What is Magnesium? Learn what magnesium is and how it's combined in supplement form to support your health. 1.What are Minerals? 2.Vitamins & Minerals, What's the Difference? 3.Important Minerals 4.Essential vs. Non-Essential Minerals 5.A Look At Magnesium 6.Buying Magnesium Supplements 7.Magnesium FAQs Magnesium is an essential mineral that plays a vital role in human health. Every day your body is performing processes that keep you alive and well. From breathing, your blood flowing through your veins, neurons firing in your brain and even your bones staying strong enough to keep you upright and mobile. However, none of this would be possible without nutrients, including vitamins and minerals, which provide your cells with the raw materials for your body to function. In this article, you will learn all what magnesium is and how to get more of it in your diet. But first, let's take a look at minerals in general and why they're so important. What are Minerals? Your body is constantly producing new cells. Every moment, your blood flows throughout your body, where it delivers nutrients and removes waste products. At the same time, nerve signals are travelling throughout the miles of pathways in your body. This allows you to sense things like heat, cold, and pain. None of this would be possible without micronutrients. Both vitamins and minerals are known as "micronutrients." Different from macronutrients, like carbohydrates, fat and protein, micronutrients are the small amounts of minerals and vitamins that are required by your body for different processes, such as helping with muscle contraction, nerve function and blood clotting. Essentially, micronutrients are the raw materials that help your body function. Vitamins & Minerals, What's the Difference? While vitamins and minerals are both micronutrients and necessary for your body to function, they differ in some ways. Vitamins are organic and can be broken down by factors such as heat or air. Vitamins that you need include vitamins A, D, E and K. Minerals are naturally occurring elements found in the earth. They cannot be made by organisms. When plants grow, they take minerals from the soil. When we eat plants (or animals that have eaten plants), we consume minerals, so long as the soil is rich in them. Unlike vitamins, minerals are inorganic and do not break down. Examples of minerals include calcium, iron, and magnesium.

2. Important Minerals Your body needs both trace and major minerals. Unlike trace minerals, which are needed by your body in smaller amounts, important minerals are required by your body in larger amounts. They're also stored in larger amounts. Important minerals in your body include calcium, potassium, sodium, and phosphorous. Essential vs. Non-Essential Minerals Both vitamins and minerals are essential for your body to function. However, not all vitamins are considered "essential" nutrients because they can be produced by your body in limited amounts or obtained through dietary sources. Simply put, if a vitamin or mineral is called "essential," it means that your body cannot make it on its own and you will need to get it from your diet (or supplements). A Look At Magnesium As you have already learned, magnesium is the fourth most abundant mineral in your body. It is a major mineral, meaning that it is contained in large amounts in your body. Furthermore, it is an essential mineral, meaning that your body doesn't make it. You need to get this mineral from your diet for your body to perform its functions. Here's an overview of what magnesium does in your body: This mineral is essential for hundreds of biochemical reactions that happen in your body each day. It is also a co-factor for hundreds of enzymes in your body, which means that it is needed for hundreds of different enzymes to function in your body. It helps maintain healthy bones, muscles, and nerves, as well as keep your heart rhythm steady. Magnesium is also involved in protein synthesis and blood sugar regulation. Magnesium Deficiency If you don't get enough magnesium through your diet or supplements, it can lead to symptoms like fatigue, muscle cramps, and weakness. The mineral also works to maintain bone health and healthy blood pressure levels. It is estimated that half of the American and Canadian populations aren't getting enough of this mineral. This could be due to inadequate intake of foods containing magnesium (green leafy vegetables, unrefined grains, legumes and beans). Plus, stress, aging, diabetes, and gastrointestinal disorders like prolonged diarrhea may further deplete the body's magnesium levels. Why Take Magnesium? As you just learned, it is easy to become deficient. These days, many natural health practitioners include this mineral in their protocols. Here are some of the conditions that are currently supported by magnesium: Hypertension Cardiovascular disease Type II diabetes Asthma Pain Stress Digestion Memory Sleep          Magnesium plays an important role in many of your body's functions, making it an important part of your diet. Since deficiency is on the rise, it is important to take it as a supplement. Let's look at how to shop for this supplement. Buying Magnesium Supplements There has never been more choice when shopping for magnesium supplements. These supplements will come in different forms (which are used for different health goals) and formats

3. (for example, liquid, powder, or capsule). The right supplement for you will provide you with the form that is best for your health goals and symptoms, as well as the right format that is best for your lifestyle and preferences. Magnesium Forms Although magnesium supplements always contain magnesium and another molecule, they are not all the same. Each form offers distinct benefits, so it's important to know how to choose the right one for you. Here are a few of the forms you may see on store shelves. Magnesium citrate is the most common form of this supplement. It's formed by bonding magnesium to citric acid, which provides a mild laxative effect and can help calm muscles. The recommended dose is usually 300 mg per day. You can find it in two main formats: powder and capsules. Magnesium bisglycinate is the top choice among practitioners. It's formed by bonding magnesium to the amino acid glycine. This form is ideal for helping to combat stress and anxiety and promote sleep. The bisglycinate form is more bioavailable to your body and won't act as a laxative. This dose usually starts at 200 mg but can be higher depending on your goals. Magnesium malate is a blend of magnesium and malic acid, a compound naturally found in fruit and wine. Research suggests that Magnesium malate may be very absorbable and effective at relieving fibromyalgia symptoms and other chronic pain conditions. Magnesium Formats This supplement comes in many different formats, including powdered supplements that dissolve in liquid and topical gels, creams, and sprays that are applied to the skin. There isn't one best way to take magnesium; rather, it depends on your preferences. PillFormat: These are easy to take and convenient, as they come in capsule and tablet form. Many people take their magnesium right before bedtime or in smaller doses throughout the day, making pills a convenient choice. Gummy Format: Gummies can be helpful if you don't like taking pills. They are a convenient way to get your daily dose of magnesium in a tasty format. However, some formulas may have added sugar, so it’s important to look out for ingredients on the label. Liquid Format:Liquid can be helpful if your digestion is challenged or you don’t like taking pills. However, liquid magnesium can be less convenient to take than pills or gummies if you travel often or want a quick source of magnesium on days when you're short on time. Powder Format: Powder is usually made from magnesium citrate and you would mix it with hot water, which helps you feel ready for sleep. Just add a teaspoon to a mug and top it with hot water. If you don't mind the extra step it takes to prepare and drink your supplement, this format works very effectively. Topical Formats: Topicals can range from creams, lotions, and gels to bath salts (also known as Epsom salts) that can be used to help you relax and soothe sore muscles. Topical magnesium supplements can be combined with your oral magnesium supplements. Magnesium FAQs Are Magnesium Supplements Safe for Pregnancy? In short, yes. It's not uncommon for pregnant women to take magnesium supplements during pregnancy. It is considered safe for use during pregnancy and breastfeeding as long as you stick to the recommended dosages. However, it's always best to check with your doctor before taking any medications while pregnant or breastfeeding. How Much Magnesium Do I Need? Generally, people need between 200 and 1000 mg of magnesium per day, depending on the form and their current magnesium levels.

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818067/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8249833/ https://pubmed.ncbi.nlm.nih.gov/7815675/