Lacking this mineral in your body puts you more at risk of suffering muscle:. Both magnesium flakes and Epsom salts are made from magnesium and are used in the bath. However, there are subtle differences between them, which you should be aware of to gain the full benefits of both products. The magnesium chloride in flakes is more easily absorbed by the skin.

The high solubility of magnesium chloride allows the compounds to break their bonds and travel into your bloodstream. The mineral in the flakes can be much more easily absorbed and utilised by your body in comparison to using Epsom salts. While Dead Sea salts contain magnesium, they are also rich in other minerals such as potassium, calcium and bromide.

Dead Sea salts have a reputation for their healing properties and are sold within skincare products and products promoting general good health. The key difference between the two products is the concentration of magnesium. Magnesium flakes are purely made from the mineral alone, but Dead Sea salts contain other minerals too.

So, if you want to focus on the benefits of magnesium, Dead Sea salts will be much less effective than magnesium flakes. Vitamins and minerals are used for a wide range of bodily functions and most work together for the best effect.

Magnesium is an example of vitamins and minerals that works alongside each other to best help your health. Magnesium and vitamin D are two of the key vitamins that work together.

You can do this through vitamin D supplements. The level to which a vitamin or mineral can be absorbed is known as its bioavailability.

If left unconverted due to low magnesium, vitamin D can increase calcium levels rather than regulate them. Unlike other vitamins, B vitamins do not compete for absorption. In fact, they work in tandem to:. Vitamin B and magnesium work in tandem to:.

Both B vitamins and magnesium help your body to break food down and convert it into energy which helps to reduce tiredness and fatigue. Zinc is another of the minerals your body needs to stay healthy. They work together so well, there are a huge number of oral supplements that combine the two.

While your body needs a range of essential minerals, calcium is the most abundant, with most of it stored in your bones and teeth. Magnesium and calcium are crucial for bone health and enables bones to develop and grow as well as slow the decline of bone density as you get older.

However, without it calcium can become toxic and deposit itself in soft tissues, kidneys, arteries and cartilage rather than in your bones where it has the greatest benefit.

Keeping a balance of minerals and vitamins in your diet and through food supplements will help to boost your immune system, support development and growth and help your body to function normally.

Public Health England recommends that adult men from need mg of magnesium per day. Adult women need mg. Older and younger people may require different amounts.

Due to the role of magnesium in energy and muscle function, athletes and active people may need to consume higher levels of magnesium. The UK National Diet and Nutrition Survey NDNS found that the majority of children and adolescents were failing to reach recommended levels of magnesium, with teenage girls particularly affected.

But a further study of the NDNS showed that a high proportion of the UK population have low intakes of magnesium, among other micronutrients. Another reason for low magnesium levels is an increased loss through the kidneys, mainly due to kidney disease.

The population-wide decline in magnesium levels in the UK has been linked to modern intensive farming techniques which strip micronutrients from the soil. It has also been linked to the decreased consumption of vegetables and grains in favour of increased consumption of processed foods, which are low in nutrients and higher in sugars.

Long term use of some medications has also been linked to low levels of magnesium in the blood. For example, PPI proton pump inhibitors , which are mainly prescribed for heartburn, have been shown to affect magnesium absorption. Magnesium plays such a wide-ranging role in so many aspects of our everyday health that the symptoms of deficiency can be broad and varied.

They can include:. Conversely, having too much magnesium in the body called hypermagnesemia can also lead to health problems. In most cases, hypermagnesemia occurs due to excessive consumption of magnesium supplements or medication, for example some types of laxatives.

People with chronic conditions such as kidney failure are more at risk of hypermagnesemia, as their bodies cannot fine-tune the amount of magnesium in the blood. If you have a medical condition or are taking prescribed medication, you should always consult with your doctor. Magnesium can affect the absorption of some medications, including some varieties of antibiotics and statins.

Interactions with medication are more likely if you take a supplement with a high magnesium content. A supplement with a lower amount of magnesium delivered in a more easily absorbable form makes interactions or side effects less likely.

Poorly functioning kidneys are unable to regulate electrolyte metabolism properly, and supplementation could lead to excessive magnesium levels.

However, for most of us, magnesium supplements are safe and can be a good ally to help us achieve the recommended intake of magnesium. Make sure to follow the recommended dose. The European Food Safety Authority recommends a maximum dose of mg of magnesium from food supplements, particularly from magnesium salts.

Taking a lot of magnesium to overcome the difficulty of absorption is not always the best solution — too much can cause some unpleasant gastrointestinal side effects. A more bioavailable — or easy-to-absorb — supplement can help you obtain all the magnesium you need, so you can experience the benefits without taking too much of it.

Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. Epsom Spa. Fiorentini D, Cappadone C, Farruggia G, Prata C.

Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Published Mar Published Jul 1. Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D.

Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race Nutrients. Bilbey DL, Prabhakaran VM.

Muscle cramps and magnesium deficiency: case reports. Can Fam Physician. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions Nutrients.

Published Jul The American Journal of Medicine ; 75,— Abraham Ge et al. Effect of Vitamin B-6 on Plasma and Red Blood Cell Magnesium Levels in Premenopausal Women. Annals of Clinical and Laboratory Science ; 11,4: — Brilli et al.

Magnesium bioavailability after administration of sucrosomial magnesium: results of an ex-vivo study and a comparative, double-blinded cross-over study in healthy subjects.

European Review for Medical and Pharmacological Sciences ; — Dubray C et al. Effect of vitamin B6 supplementation, in combination with magnesium, on severe stress and magnesium status: secondary analysis from an RCT. Morressier ; P3—15— Ates et al.

Sun Q et al. Slutsky I, Abumaria N, Wu L-J, Haung C, Zhang L, Li B, Zhao X, Govindarajan A, Zhao M-G, Zhou M, Tonegawa S, Liu G.

Enhancement of Learning and Memory by elevating brain magnesium. Neuron ; —7. Top of Form. Please enter your details to download our guide "Ultimate Guide to Magnesium". By submitting this from you agree to the Terms and conditions. There was an issue with your submission, please click here to contact us.

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Ultimate Guide to Magnesium. Download our Free E-Book. Author — Jackie Newson BSc Hons, Nutritional Therapist Editor — Susie Debice BSc Hons, Dip ION, Food Scientist and Nutritional Therapist.

Introduction More than half of the magnesium in the body is deposited in the bone with the remaining found in the muscles and soft tissues. What is magnesium? The many roles of magnesium Magnesium has a wide range of metabolic, structural and regulatory functions.

Is magnesium important for nerve health and stress? How does magnesium support bone health? Could magnesium help with menstrual cramps?

Is it true that magnesium supports extreme sports training? What role does magnesium play in cardiovascular function? How does magnesium influence with sleep? How much magnesium do you need? Dietary protein influences magnesium absorption in the gut4.

Enteric-coated magnesium capsules tend to decrease absorption in the intestine. Table 1. What are the best food sources of magnesium? Table 2. Department of Agriculture's Nutrient Database Website. Are there risk factors for a magnesium deficiency? Symptoms that are indicative of magnesium deficiency may include 15 : Agitation Anxiety Insomnia Irritability Restless legs Nausea Vomiting Palpitations Low blood pressure Confusion Muscle spasm Muscle weakness Hyperventilation Poor nail growth Seizures.

Six quick facts about magnesium Smoking cigarettes may reduce blood plasma concentrations of magnesium 6. Cooking and boiling food significantly reduces the magnesium content of food 6. Those with vitamin D deficiencies may be unable to efficiently absorb magnesium 6.

Excessive alcohol consumption and diabetic conditions may increase magnesium loss 6. Non-organic foods and many processed foods have lower levels of magnesium 6. Are there different types of magnesium supplements? Table 3. Forms of magnesium Supplement Type Form Description Magnesium L-threonate Magnesium mixed with threonic acid, a water soluble substance derived from the breakdown of vitamin C Magnesium L-threonate has been shown to readily cross the blood-brain barrier.

Magnesium citrate An organic form of magnesium bound to citric acid Magnesium citrate is sometimes used due to its increased bioavailability compared to other standard forms, such as magnesium oxide. Magnesium taurate Contains the amino acid taurine As magnesium contributes to normal muscle function and taurine is the most prevalent amino acid in the heart tissue, this combination may be particularly useful for supporting heart health Magnesium malate An organic salt that includes malic acid The weak ionic bonds of magnesium and malic acid are easily broken, making it readily soluble in the body and therefore well absorbed.

Magnesium glycinate A chelated form of magnesium and the amino acid glycine The presence of glycine has a buffering effect on the chelated magnesium, which improves the solubility of the whole compound and therefore its uptake in the body. Magnesium ascorbate A buffered non-acidic form of magnesium with ascorbic acid vitamin C Magnesium ascorbate is a neutral salt that has a significantly higher tolerance in the gut than some other forms of magnesium.

Magnesium chloride An inorganic salt that includes chlorine Magnesium chloride is well absorbed in the digestive tract. Magnesium gluconate A magnesium salt with gluconic acid Magnesium gluconate appears to be better absorbed and may causes less diarrhoea than other forms of magnesium Magnesium orotate Magnesium orotate with orotic acid Orotic acid is a natural substance that the body utilises to construct genetic material including DNA.

Magnesium hydroxide An inorganic salt, occurs in nature as the mineral brucite Milk of magnesia is another name for magnesium hydroxide. Magnesium carbonate An inorganic salt, a white solid mineral often referred to as chalk Magnesium carbonate is nearly relatively insoluble in water, however, it is converted to magnesium chloride in the presence of stomach acid.

Magnesium oxide An inorganic salt that combines magnesium and oxygen Magnesium oxide is often used for the relief of indigestion and constipation. Magnesium sulphate An inorganic salt combined with sulphur and oxygen Commonly referred to as Epsom salt, with a texture similar to table salt.

What exactly are liposomes? Why are phospholipids so important? Why choose a liposomal form of magnesium? The top 5 advantages of Altrient Magnesium Altrient Magnesium L-Threonate Magtein® is the only compound shown to significantly raise magnesium levels in the brain.

Altrient Magnesium uses cutting edge liposomal technology to support maximised absorption and avoid gastric discomfort. Standard magnesium supplements in excess may cause loose stools. Altrient Magnesium provides effective protection of the active nutrients against low pH or degradation by free radicals.

Research shows that liposomal minerals such as magnesium when bound to L-threonate tend to have rapid intestinal uptake How safe is magnesium? Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. Schauss, A G USA: Life Sciences Press. Gottesmann C. GABA Mechanisms and Sleep.

Neuroscience ; 2 : —9. Clayton P Health Defence 2nd Edition. Aylesbury Bucks: Accelerated Learning Systems. Osiecki H The Nutrient Bible 8th Edition. Australia: Bioconcepts Publishing. The American Journal of Medicine ; 75,—76 Abraham Ge et al. Neuron ; —7 The Liposomal Difference: A breakthrough in Nutrient Delivery.

Contents Introduction What is magnesium? The many roles of magnesium How much magnesium do you need? Six quick facts about magnesium Are there different types of magnesium supplements?

The top 5 advantages of Altrient Magnesium How safe is magnesium?