Magnesium Benefits and Five Sources of Essential Mg
By Steve Born
Thanks to a growing body of research, magnesium—and the vital role it plays in many areas of human health—is gaining increasing attention. That is the good news.
The bad news is that an estimated 80% of the US population is deficient in this essential mineral.
How Much Magnesium Do You Need?
The US Recommended Daily Allowance (RDA) for magnesium is:
- 420 mg per day for men
- 320 mg per day for women
However, the Optimal Daily Intake (ODI) standard recommends aiming for 500–750 mg of magnesium per day.
Dr Shari Lieberman, who developed the ODI guidelines, states:
“In order to attain a state of optimum health and disease prevention, we must take into our bodies optimum—not minimum—amounts of vitamins and minerals.”
Magnesium expert Mildred Seelig suggests a more precise intake of approximately 5.95 mg of magnesium per kilogram of body weight.
People experiencing severe, long-term stress or undertaking strenuous work or athletic training may require up to 9.92 mg per kilogram of body weight.
Magnesium Does So Much
Dr Paul Hrkal writes that magnesium is involved in more than 300 biochemical processes within the body.
One of its most important functions is its role in energy production. This makes magnesium essential for cellular functions and processes throughout the body.
Magnesium helps to:
- Maintain normal muscle function
- Support normal nerve function
- Keep the heart rhythm regular
- Support a healthy immune system
- Maintain strong, healthy bones
- Support normal energy production
Its wide range of biological activity and potential health benefits makes magnesium relevant to several common health conditions, including fibromyalgia, chronic pain, diabetes, osteoporosis, cardiovascular disease and headaches.
Essential Mg: Five Different Sources of Magnesium
A key benefit of Hammer Nutrition Essential Mg is that it does not rely on just one type of magnesium. It combines five highly bioavailable forms of magnesium in one carefully balanced formula:
1. Magnesium bisglycinate
Magnesium bonded to the amino acid glycine. It is recognised for its high absorption rate and lower potential to cause the laxative effects associated with some other forms of magnesium.
2. Magnesium succinate
Magnesium bonded to succinic acid, a compound involved in the body’s natural energy-production cycle. It also supports muscle fibres and nerve endings.
3. Magnesium citrate
Magnesium bonded to citric acid, another important part of the body’s energy-production cycle. This form is commonly used to support energy metabolism and help reduce fatigue.
4. Magnesium malate
Magnesium bonded to malic acid. This form is valued for supporting energy production, exercise performance and the reduction of fatigue.
5. Magnesium taurinate
Magnesium bonded to the amino acid taurine. Both magnesium and taurine are associated with cardiovascular health, normal heart rhythm and healthy muscle contractions.
By combining these five complementary magnesium sources, Essential Mg provides a broad and highly absorbable formula designed to support:
- Energy production
- Normal muscle and nerve function
- Cardiovascular health
- Strong bones
- Relaxation and recovery
- Overall health and wellbeing
Magnesium Can Help You Stay Healthier and Live Longer
The results of a large-scale study showed that low serum magnesium levels were significantly associated with an increased risk of death from any cause among US adults. [1]
Study participants whose serum magnesium levels were below 0.7 mmol/L—compared with a range of 0.8–0.89 mmol/L, which was considered normal—had a 34% greater risk of death from any cause during the 40-year follow-up period.
Low magnesium levels were also associated with more than 2.5 times the risk of death from stroke. A similar trend was observed for cancer.
These findings support earlier research published in December 2016. This meta-analysis examined 40 scientific publications involving more than one million participants. [2]
Researchers found that the participants with the highest magnesium intake had:
- A 10% lower risk of coronary heart disease
- A 12% lower risk of stroke
- A 26% lower risk of type 2 diabetes
Researchers also reported that consuming an additional 100 mg of magnesium per day could potentially reduce the risk of:
- Stroke by 7%
- Type 2 diabetes by 19%
- Death from any cause by 10%
Another study, published in late 2016, found that magnesium supplementation may imitate a primary mechanism of calorie restriction, which is considered one of the most effective ways to help slow the ageing process.
References
[1] Clinical Nutrition Journal: Low serum magnesium and mortality
[2] Magnesium intake and the risk of cardiovascular disease, type 2 diabetes and mortality