Matthew SwayneMagnesium deficiency poses a challenge in the United States, as recent studies suggest that nearly half of Americans do not consume magnesium. This is worrying because magnesium plays a role in bodily and cognitive functions. As a result, many people are now adding magnesium-rich foods to their diets. However, relying on food for magnesium intake comes with its own set of difficulties.
Even foods that are traditionally high in magnesium are now found to be lacking in this mineral. Research shows a decline in magnesium levels across food sources. For example, the amount of magnesium in wheat has dropped by 20% since 1968! Three factors appear to be influencing this decline:
1. Soil acidification
2. Increased crop yields leading to magnesium content (yield dilution)
3. Imbalanced soil fertilization practices.
In summary, the high prevalence of magnesium deficiency in the United States is concerning, as studies indicate that a significant portion of the population does not consume magnesium. While including foods rich in magnesium in one’s diet is a good practice, it’s crucial to acknowledge the decreasing levels of this mineral in these food sources. Factors, like soil acidification, yield reduction, and unbalanced soil fertilization are contributing to the decrease in magnesium levels in crops.
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What Leads to a Deficiency in Magnesium?
Research indicates a drop in magnesium levels across food sources because of the lower magnesium content in crops and the rise in processed food consumption. As a result, magnesium deficiencies are becoming more common among people. Additionally, many foods rich in magnesium also contain levels of acid, which can impede the absorption of bound magnesium. Alongside these factors, recent studies have identified variables that play a role in the prevalence of magnesium deficiencies.
Addressing Magnesium Deficiency
When it comes to tackling a lack of magnesium, many individuals believe that taking a magnesium supplement is the fix. However, this task can be intricate due to considerations. Three key factors to bear in mind when it comes to magnesium supplements include the magnesium content they offer, their absorption capabilities within the GI tract, and the availability of different transporters for absorption.
Firstly, it is essential to consider the amount of magnesium in a given salt form. For example, magnesium oxide contains around 60.5% magnesium, making it a preferred option for supplementation. A small amount of magnesium in a dose can offer benefits, which is why magnesium oxide is commonly used as a supplement. Although it is inexpensive to produce, its bioavailability is a drawback because the tract may have trouble absorbing the pure form of magnesium.
Magnesium L Threonate, a type of magnesium that MIT researchers developed, aims to deliver magnesium to the brain. They selected L-threonate, an amino acid derived from vitamin C, for its potential to improve function, synaptic density, and neuroplasticity. By increasing magnesium levels within neurons as a messenger through chelation, magtein enhances magnesium levels for overall brain and body benefits.
The brain shows a preference for L-threonate compared to other parts of the body. This finding suggests that magnesium L-threonate could potentially raise magnesium levels in the brain effectively. Studies indicate that magnesium L-threonate is, among the forms of magnesium that can efficiently penetrate and enter the brain at certain levels.
Magnesium plays a role in brain functions related to mood regulation and memory, making magnesium L-threonate a great option for supporting brain health and cognitive function.
Benefits of Magnesium Glycinate
Magnesium glycinate is a type of magnesium combined with glycine, an amino acid. Glycine acts as a neurotransmitter. Has its own receptor, known as the glycine receptor. Activation of this receptor can help relax muscles, promote calmness, and enhance sleep quality. Interestingly, the glycine receptor is also present on the NMDA receptor. By activating the glycine receptor on the NMDA receptor, it can increase the NMDA receptor’s sensitivity, leading to improved function and an uplifted mood.
Chelating magnesium with glycine is done to create a pH buffer. This is crucial because magnesium absorption through transporters greatly relies on pH levels. Using glycine as a buffer helps regulate the pH of magnesium, resulting in absorption through transporters.
Upon absorption of magnesium glycinate, glycine and magnesium carry out their functions. As a neurotransmitter, glycine produces calming effects on both the brain and body. Therefore, magnesium glycinate stands out as the preferred form of magnesium for promoting sleep patterns.
Apart, from helping with sleep, magnesium glycinate has benefits. It is cost effective when compared to magnesium supplements with bioavailability. Moreover, it contains a higher amount of magnesium than glycerol.
However, one downside of magnesium glycinate is its flavor. Unlike magtein, which can be easily mixed with water, magnesium glycinate might need to be blended with sour drinks to mask its taste.
Who would benefit from taking a magnesium supplement?
Given the deficiency in magnesium levels, many people could see improvements by increasing their magnesium intake. Those experiencing muscle cramps may find relief through magnesium supplementation, as cramps could indicate magnesium levels in the body. Additionally, individuals looking to boost function and improve mood may find it beneficial to include magnesium in their routine. Moreover, those who consume alcohol could benefit from magnesium supplements, as alcohol intake often leads to decreased levels of both magnesium and vitamin B6 in the body. Essentially, incorporating magnesium into one’s routine could help restore balance after a night of drinking.
Comparison, between Magnesium Glycinate, Magnesium L Threonate and MicroMag
Opting for a Magnesium Glycinate supplement provides a budget choice compared to Magtein Magnesium L Threonate. It has a certain amount of magnesium. If you want to experience relaxation benefits, magnesium glycinate is an option. On the side, if you’re aiming to support function, magnesium L-threonate is recommended. However, reaching the recommended intake of 400mg might be expensive. To get the most out of it, it is advised to take Magtein in the morning for improved function. Then switch to magnesium glycinate later in the day to encourage better sleep patterns. This combo offers magnesium, aiding in relaxation, sleep quality, and brain health.
However, if your primary goal is increasing your magnesium intake, MicroMag is the pick. Unlike magnesium glycinate and magtein, MicroMag has effects. This makes Sucrosomial Magnesium perfect for adding to stacks or supplement routines without disrupting elements. MicroMag stands out as an excellent magnesium supplement for addressing magnesium deficiency without providing benefits. While increasing magnesium intake can enhance sleep quality, mood, and cognitive function overall, Magnesium Glycinate or Magnesium L Threonate may be preferable for those seeking these perks.
For individuals aiming to combat a magnesium deficiency or benefit from levels of magnesium, MicroMag emerges as the top choice. Conversely, magnesium glycinate could help improve the quality of sleep, whereas the threonate found in magnesium L threonate might boost abilities.
