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The Truth About Magnesium

Considering the pivotal role that magnesium plays in cellular signaling and energy function it is not surprising that a deficiency may create a broad impact on multiple organ systems. These deficiencies are often linked to numerous health conditions. Therefore, supplementing with magnesium is shown to result in positive outcomes for a number of health conditions, such as Cardiovascular Function and Blood Pressure, Diabetes and Blood Sugar Balance, as well as Inflammation and Chronic Pain.

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How Magnesium is Absorbed

After being absorbed from foods and supplements, magnesium passes through the gastrointestinal tract (GI) via the mouth, esophagus, stomach, and the small and large intestines. When the magnesium compound reaches the stomach, the acidic environment starts to dissociate magnesium ions which bind with water molecules. Magnesium is absorbed primarily in the lower part of the small intestines and passes from the villi, tiny finger-like surfaces inside the small intestine, and into capillaries, blood vessels surrounding the small intestine. Magnesium Absorption Categories: Magnesium that is not absorbed in the small intestine travels to the large intestine, where a small amount is

Magnesium Supplementation

We have established that to some extent, most people are deficient in magnesium, and that food sources usually do not have a high enough magnesium content to exert a rapid change of levels in the body. This means there is a pivotal need for high quality and effective magnesium supplementation. Unlike other natural substances, magnesium supplements come in many different forms, each with their own strengths and weaknesses. Let’s explore the differences in forms so that you can identify which one is best for you. Both in nature and in supplements, minerals such as magnesium, zinc, and calcium must be

Forms of Magnesium

Magnesium Hydroxide: This form is often used as an antacid and/or in laxatives. It can be found in over-the-counter products, such as milk of magnesia. Because it has poor bioavailability, it is considered one of the least optimal forms to use as a supplement. Magnesium Oxide: This form of magnesium is one of the most commonly used in supplements. It is desirable because it is inexpensive and the compound is very small, so large amounts of elemental magnesium can be delivered without taking up much space in a tablet or capsule. Magnesium oxide has long been considered a poor source of magnesium,

Food Sources of Magnesium

Getting your magnesium through food and supplementation Now that we have established why magnesium is so important for essential cell function and how it impacts so many health conditions, we need to explore how to optimize magnesium intake. The first place to start is with food sources. Despite a decrease in the amount of magnesium found in soil, some foods still provide a valuable amount of the mineral. See the table below for the foods that have the highest levels of magnesium. Food Serving Size Mg (in mg) Pumpkin or squash seeds, no shell. 60 mL (¼ cup) 317 Brazil

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