Magnesium is a mineral which is required in small amounts for good health and proper function in the human body. Magnesium helps support normal muscle and nerve function, promotes a healthy immune system, contributes to bone strength, and helps ensure a steady heart rate. It also supports normal blood pressure, helps regulate blood sugar levels, and contributes to protein synthesis and energy metabolism.
Magnesium is required in more than 300 biochemical processes in the human body. There is increasing interest in studies of magnesium for preventing and managing various conditions including cardiovascular disease, hypertension, and diabetes. Additionally, supplemental magnesium is believed to be beneficial for people whose diets are low in foods which are good sources of the mineral.
Getting Enough Magnesium
The US Recommended Daily Allowance (RDA) for magnesium is 400 milligrams (mg). Foods rich in magnesium include the following:
- cooked halibut, 3 ounces - 90 mg
- dry roasted almonds, 1 ounce - 80 mg
- dry roasted cashews, 1 ounce - 75 mg
- cooked mature soybeans, 1/2 cup - 75mg
- frozen cooked spinach, 1/2 cup - 75 mg
Other foods high in magnesium include mixed nuts, shredded wheat cereal, potatoes, peanuts, peanut butter, wheat bran, black-eyed peas, yogurt, bran flakes, baked beans, and brown rice. Each of these foods provides 40-65 mg of magnesium per serving.
Supplemental Magnesium
As always, it is best to get an adequate intake of magnesium (and all essential nutrients) through a healthy diet. However, this is not always possible or desirable. When diets do not include foods high in magnesium, supplementation may be considered to ensure an adequate intake.
Supplemental magnesium comes in many forms. The most common form is magnesium oxide, which is found in the majority of dietary supplement pills sold in stores. It is easy to manufacture and relatively inexpensive, which accounts for its popularity. Unfortunately, studies have shown that magnesium oxide is one of the most poorly-absorbed forms of magnesium. When magnesium oxide is taken, very little of the mineral may be utilized by the body, meaning that supplementation with the oxide form of magnesium may be of limited effectiveness.
Magnesium Citrate to the Rescue
Fortunately, several other forms of magnesium exist, a number of which are much more easily absorbed by the human body. Notable among these is magnesium citrate, a formulation in which elemental magnesium is bonded with citric acid. Studies have show that magnesium citrate is much more bioavailable (readily-absorbed) than the more common magnesium oxide.
Because of this, many supplement manufacturers have begun offering magnesium citrate in pill form. However, this method of supplementation has three potential disadvantages:
- Dosages in pill form are relatively low, generally ranging from 150-200 mg per unit.
- Cost is relatively high, especially when more than one pill must be taken per serving.
- Nutrients in tablet form (although not in softgel capsule form) may be poorly absorbed.
A Clear Solution
If the disadvantages of magnesium citrate supplementation in pill form are a concern, it is possible to obtain the nutrient from another source. Magnesium citrate in the form of a liquid solution is available in many ordinary stores, sold as a laxative. This is due to the fact that when taken in very large quantities (far beyond supplemental dosages), magnesium has a laxative effect. However, when taken in much smaller supplemental amounts, magnesium will not cause this effect in most people.
Liquid-form magnesium citrate can be purchased in ten ounce bottles for just a dollar or two. It is usually a clear liquid solution, often with flavoring added for ease of consumption. In most formulations, one fluid ounce of the liquid provides 1.745 grams (1745 mg) of magnesium. One fluid ounce is about two US tablespoons, meaning that each tablespoon provides approximately 875 mg of magnesium. For most adults, 1/3 to 1/2 tablespoon (or about one teaspoon) per day is an effective supplemental dose, as supervised by a physician or qualified health care provider.
At this dosage, a ten ounce bottle of magnesium citrate should last well over a month. At a cost of just a dollar or two, this is clearly a superior value in supplemental magnesium, as well as an effective way to administer the nutrient.
References:
National institutes of Health: Magnesium Fact Sheet
Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide (Clinical Trial)
James Quirk - I have been studying and practicing Eastern and Western philosophy on an independent basis for over ten years, with an emphasis on ...
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