Have you ever wondered why magnesium deficiency is so common? Despite the abundance of sources for the mineral, we tend to consume less of it due to processed food, demineralised water, and agricultural practices. Magnesium, a critical element that supports multiple vital physiological functions and is involved in over 300 enzymatic activities, is effective in treating and preventing illnesses such as diabetes, migraines, osteoporosis, bronchial asthma, cardiovascular disease. Despite magnesium's health benefits, most adults do not consume adequate amounts. To make up the difference, you may need to supplement with magnesium complexes. Understanding the benefits and drawbacks of magnesium complexes is critical to general health and longevity.
Is Magnesium Necessary for My Well-being?
Magnesium has a key role in regulating various body functions including muscle function, glycaemic control, nerve signalling, regulating blood pressure, energy production, bone development, and maintaining heart health. Recognising its importance, the United States Food and Nutrition Board, recommends a daily allowance of magnesium of 420 mg for males and 320 mg for females (Al Alawi et al., 2018). Despite green vegetables, nuts, seeds, fruits, fish, meat, milk products, and unprocessed cereals, being foods high in magnesium, there is a growing deficit of this vital nutrient among the public.
Magnesium deficiency can also harm different organs in the body, including the neuromuscular, cardiovascular, central neurological, metabolic, and gastrointestinal systems. Consequently, affected individuals may experience a lack of appetite, nausea, vomiting, muscle spasms and cramps, arrhythmias, hypokalaemia and hypocalcaemia, depression, and a variety of other health conditions.
If you are considered at risk for magnesium deficiency, you may receive dietary magnesium complexes, which can potentially reduce your risk of developing osteoporosis, diabetes, and migraine symptoms. Decode Age Mag7 is one of the most effective magnesium supplements available. This vegan-friendly choice has seven different magnesium complexes. It contains magnesium bisglycinate, magnesium malate, magnesium amino acid chelates, magnesium oxide, magnesium orotate, magnesium taurate, and magnesium citrate, as well as 70+ trace elements that promote better magnesium retention in the body.
Health benefits of Magnesium Forms
Magnesium complexes are composed of magnesium and additional chemicals or compounds that increase mineral bioavailability and absorption. Magnesium comes in numerous forms, including organic salt (magnesium bisglycinate, magnesium malate) and inorganic salt (magnesium oxide). The absorption potential of magnesium complexes and the purpose it serves is different for each supplement, making it necessary to choose the right one. Here’s the breakdown of 7 Magnesium Complex health benefits
Magnesium bisglycinate supplementation for better health
A chelated form of magnesium, the Magnesium bisglycinate is better absorbed than other magnesium complexes and is less likely to cause gastrointestinal side effects. It offers several health benefits, including lowering blood pressure, reducing the risk of stroke and migraine symptoms, and having a relaxing impact on the neurological system, relieving anxiety.
Chronic fatigue management with magnesium malate
Magnesium malate is a weak organic molecule present in fruits and vegetables that is known to be highly soluble and hence easily absorbed. It can relieve symptoms in patients with fibromyalgia and is utilised in the treatment of chronic fatigue syndrome.
Improving muscle function with magnesium amino acid chelate
Magnesium amino acid chelate is well-absorbed by the body and has high bioavailability. Because the substance aids in muscle contraction and relaxation, it is good for athletes or individuals experiencing muscle cramps.
Magnesium oxide for improved digestive health
This magnesium oxide compound provides a high load of elemental magnesium but has low bioavailability due to its poor solubility. Since unabsorbed salts can induce diarrhoea and have laxative effects, it's widely used for the treatment of constipation.
Magnesium orotate a vital supplement for gut and brain health
Magnesium orotate is increasingly being used for the treatment of gastroenterological disorders and psychiatric diseases. This is attributed to the potential of the Magnesium orotate’s better absorption, intracellular magnesium accumulation, and reduction in damage to the nerve cells.
Magnesium taurate, a cardioprotective supplement
Magnesium taurate is believed to have a cardioprotective and antihypertensive property, owing to its antioxidant nature. It’s an excellent choice of supplement for people looking to improve their heart health (Shrivastava et al., 2018).
Boosting general health with versatile magnesium citrate supplements
The magnesium citrate's high bioavailability makes it a popular choice for treating constipation, and muscle cramps and relieving anxiety. Supplementation with magnesium citrate has clinically shown its potential in reducing arterial stiffness (Schutten et al., 2019).
Choosing the Right Magnesium Complex Supplement
Before taking magnesium complex supplements, analyse:
- How much is your magnesium intake through diet
- Do you need additional supplementation and at what dosage
Your health status, age, gender, bioavailability, and form of supplement contribute to the selection of the right magnesium complex.
Common Magnesium Complex Side Effects
Even though considered safe, these supplements can lead to side effects, particularly at high doses. Some of the adverse symptoms are nausea, diarrhoea, abdominal cramps, and bloating, particularly at high doses, especially with magnesium oxide and magnesium citrate supplements. Excessive or extended usage of certain magnesium complexes might result in arrhythmias, low blood pressure, or seizures.
Conclusion
Magnesium complexes provide several health benefits, but selecting the proper supplement is critical to optimising your health. A high-quality magnesium complex supplement can boost mental health, increase brain activity, regulate heart health, and alleviate muscle pain. If you're seeking the best possible magnesium complex, consider Decode Age's Mag7, a revolutionary blend of magnesium salts that improves sleep quality, increases metabolism, assists muscular relaxation and repair, enhances mood, and regulates blood pressure.
