Published on February 28, 2024

Magnesium 101.

 In the pursuit of living a healthy lifestyle, we often overlook the significance of certain minerals that play pivotal roles in our body's functions. Magnesium is an important mineral that plays a crucial role in various physiological functions within every organ in the human body^1,2. It is involved in over 300 biochemical reactions in the body, from helping to support the health of bones and teeth, to everyday muscle function and energy production³. In this blog post, we will further explore how magnesium is used in the body, and why supplementing your diet with magnesium may be the right decision for you.

 Magnesium’s Role in the Body:

• Bone and Teeth Development: Magnesium contributes significantly to the development of bones and teeth, working in harmony with calcium and vitamin D to build bone and maintain skeletal health³. Studies have found that adequate magnesium intake is correlated with healthy bone mineral density⁴.
• Muscle Function: Magnesium is a key player in nerve transmission and regulating muscle contractions. It supports normal muscle function, including the heart muscle³. Magnesium deficiency is associated with issues such as arrhythmias and muscle cramps¹.
• Energy Metabolism: Magnesium plays a key role in energy metabolism, facilitating the breakdown of carbohydrates, proteins, and fats, and converting them into usable energy³.
• Tissue Formation: Magnesium is a cofactor for many enzymes involved in protein synthesis, nucleic acid synthesis, and other processes related to tissue formation³. This is crucial for the growth, repair, and maintenance of various tissues in the body.

 Why Supplement with Magnesium?

 Health Canada’s Recommended Dietary Allowance (RDA) for adults is 310-420 mg of magnesium each day⁶. This is the recommended intake most adults need to avoid deficiencies, but the actual amount you need will vary depending on your age, sex, diet, and lifestyle^2,6. Magnesium is found in various foods like leafy greens, nuts, seeds, and whole grains, but dietary intake alone may not always suffice². Some health conditions, like gastrointestinal diseases, kidney disease, and type 2 diabetes, may make you more susceptible to magnesium deficiencies^2,3.  Also, several studies have found that the magnesium present in wheat and other crops has been declining over time^7,8, meaning that supplementing magnesium may be right for certain people.

Here are some other things to think about when starting a magnesium supplement:

Optimal Absorption:

• Different forms of magnesium supplements offer varying levels of bioavailability⁵. Choosing the right form for you ensures optimal absorption and utilization by your body.

 Convenience and Consistency:

• Supplementing with magnesium provides a convenient and consistent way to meet daily requirements, particularly for individuals with hectic lifestyles or limited access to magnesium-rich foods.

Customized Formulations:

• With a plethora of magnesium supplements available, including citrate, oxide, glycinate, and others, individuals can choose formulations tailored to their preferences and sensitivities, which is great for those with digestive issues⁵.

Magnesium is an indispensable mineral for maintaining overall health and well-being. Incorporating magnesium into your daily routine can contribute to the development of strong bones and teeth, support normal muscle function including heart function, and enhance energy metabolism and tissue formation, for the maintenance of good health.

Nature’s Way Magnesium Gummies are a delicious mixed berry flavoured gummy to help support normal muscle function including heart muscle and helps in the development and maintenance of bone and teeth. Nature's Way Magnesium Gummies are free from gluten, wheat, yeast-derived ingredients, soy, gelatin, peanuts, dairy, and are 100% vegetarian! Nature's Way Canada is also a 1% for the Planet partner. 1% of all our annual sales are donated to environmental causes!

If you suspect a magnesium deficiency or are considering magnesium supplementation, it is advisable to consult with a healthcare professional to determine the appropriate dosage and form of magnesium for your specific needs.

1. Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride . Washington, DC: National Academy Press, 1997.
2. https://www.mountsinai.org/health-library/supplement/magnesium
3. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
4. Tucker, K. L., Hannan, M. T., Chen, H., Cupples, L. A., Wilson, P. W. F., & Kiel, D. P. (1999). Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. American Journal of Clinical Nutrition, 69(4), 727–736. https://doi.org/10.1093/ajcn/69.4.727
5. Ranada, V. V., & Somberg, J. C. (2001). Bioavailability and Pharmacokinetics of Magnesium After Administration of Magnesium Salts to Humans. American Journal of Therapeutics, 8, 345–357. https://doi.org/10.1097/00045391-200109000-00008
6. Health Canada Dietary reference intake tables https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements.html
7. Andrea Rosanoff (2013). Changing crop magnesium concentrations: impact on human health. 368(1-2), 139–153. doi:10.1007/s11104-012-1471-5
8. Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. (2020) Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. Nov 3;6(11):e05390. doi: 10.1016/j.heliyon.2020.e05390. PMID: 33204877; PMCID: PMC7649274.