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Magnesium

28/08/2020 10:58
Bence Gal Szabo

What are the effects of Magnesium?


• Improves muscle/sports performance
• prevents muscle cramps
• increases muscle regeneration
• promotes immune functions
• counteracts calcification (calcium deposition)
• supports cardiac muscles
• significant effects against stress
• better sleep
• clearer thinking
• days full of more energy

Magnesium is a particularly important mineral, which is difficult to supply in a sufficient amount through our diet. 

Stress, sports, foods high in phytic acid (seeds and nuts, whole-grain foods, bran, etc.) and the consumption of coffee or tea can all increase magnesium loss.

Foods Containing Phytic Acid: Phosphorus is stored in plant-based foods as phytic acid. When phytic acid binds to other minerals such as manganese, magnesium, zinc or iron, the two form a compound known as phytate. Because humans don't have the enzymes needed to break down phytates, as much as 50 per cent of these minerals -- especially iron -- passes out of the body unabsorbed.


How can we know that the selected Magnesium is good? Here is some help, the elementary magnesium content in % of the most common fully reacted organic forms of magnesium:

• Mg malate: 6-12% (monomagnesium malate is the actual amount, dimagnesium malate is not fully reacted!)

Mg bisglycinate 12 – 14%

• Mg citrate: 14-16%

 Mg ascorbate: 6-17%

• Mg L-lactate 12-13%

The new generation Magnesium ascorbate's compound does not cause a problem, and it is a source of both magnesium and vitamin C. It is less acidic and sour than traditional vitamin C, making it ideal for children and people having difficulties swallowing capsules. It can be dissolved in liquids without concern for dental enamel. It is a good source of vitamin C for those who have reflux or heartburn when taking high doses of traditional vitamin C.

Who should select the biscyglinate form of magnesium? For those sensitive to magnesium, and those, who prefer taking capsules instead of powder dissolved in liquid.

Magnesium is a particularly important mineral, which is difficult to supply in a sufficient amount through our diet. 

Inorganic forms of magnesium, such as sulphate, oxide, carbonate or hydroxide are hardly absorbed in all, while they can cause loose stool or diarrhoea in the most susceptible people, and they neutralize gastric acid. Magnesium chloride is the only inorganic form that has fairly good absorption and it does not neutralize gastric acid but promotes its production. Organic (chelate) forms of magnesium generally have good absorption rates, thus they are less likely to cause diarrhoea/loose stool/intestinal problems.

An exception is magnesium citrate, as this is the magnesium salt of citric acid, and large amounts of citric acid can cause loose stool. Magnesium citrate contains 15-16% elemental magnesium and over 80% of citric acid. Although magnesium ascorbate is one of the most well-tolerated forms of magnesium, for those who still experience loose stool with these products, we recommend magnesium bisglycinate, but only the fully reacted form. This is the most gentle type of magnesium with an excellent absorption rate.

Most organic (chelated) magnesium products in the market are actually not what is written on it. Many of them contain only partially reacted activated magnesium compounds, or not reacted at all. This means that for example it is written on the product that it contains magnesium malate, but actually, it contains a mixture of magnesium oxide/carbonate and malic acid or a mixture of magnesium oxide and citric acid instead of magnesium citrate, or the reaction partially took place, but still, most of the magnesium in the product is not in the form marked on the packaging! The not fully reacted forms always contain more elementary magnesium, and thus they are cheaper and significantly more economic.

Life Extension Foundation calls magnesium “the new vitamin D3” because it is similarly important and its insufficiency is as common as that of D3. The absorption of magnesium products is greatly variable, and they cause a problem, loose stool or other digestion problems for many, which may result from the fact that it neutralizes gastric acid, while low gastric acid production is already quite a common problem. (Reflux, in fact, might not the excess production of gastric acid, moreover, in many cases, it might be caused by low levels of gastric acid. A developed SIBO and/or an insufficient functioning of the pylorus causes gastric acid to regurgitate to the oesophagus, and thus it seems like there is too much gastric acid even when this is not so.)

Bence Gal Szabo

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