The best source of magnesium comes from leafy green vegetables. However, people who strive to eat a healthy diet can sometimes fail to consume optimal levels of magnesium due to deficiency in soils and long transport and shelf life in our grocery foods.
Magnesium deficiency
Over 80% of Canadians are magnesium deficient. Manifestations of hypomagnesemia might include tremor, agitation, muscle fasciculation, depression, cardiac arrhythmia and hypokalaemia. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions, seizures, sudden changes in behaviour caused by excessive electrical activity in the brain, abnormal heartbeat and coronary spasms might occur.
Magnesium deficiency should be considered in all patients especially ones who are:
- on prescription drugs
- experiencing chronic pain, muscle hypertonicity or spasticity
- experiencing insomnia
- the elderly population
- experiencing digestive problems
Role of magnesium
Magnesium is a cofactor in over 300 enzymatic reactions. This mineral is responsible for stabilizing enzymes and energy production. ATP is required universally for glucose utilization, synthesis of fat, proteins, nucleic acids and coenzymes, muscle contraction, relaxation and normal neurological function.
- Glucose utilization
- Normal neurological function
- Synthesis of fat, protein, nucleic acids, coenzymes
- Release of neurotransmitters
- Muscule contraction and relaxation
- Regulation of vascular tone, heart rhythm, bone formation
Magnesium is responsible for body composition and sports performance. Clients typically see an improvement in glucose regulation and sleep with the supplementation of magnesium. Magnesium is also responsible for insulin sensitivity, thus supporting glucose metabolism and aids in fat loss.
Source of magnesium
The best source of magnesium is in chlorophyll, found in green vegetables. Nuts and seeds are also very high in magnesium. Supplementation in magnesium is very important if you’re active, as magnesium is depleted during exercise.
We recommend a blend of magnesium in its most comprehensive bioavailable complex.
| Magnesium glycinate: effective calming muscles, sleep and pain | Magnesium Apartate: reduces fatigue |
| Magnesium malate: muscle tenderness and recovery, fibromyalgia | Magnesium ascorbate: Bone health reduce damage created by excessive calcium |
| Magnesium Citrate: laxative | Magnesium Orotate: Cardiovascular function |
Table 3: Forms of magnesium.
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