Unlocking the Power of Magnesium for Total Body Health
Did you know that nearly half of adults in the U.S. are magnesium deficient? Often praised for its role in promoting restful sleep, magnesium does far more than help you catch some zzz’s, it supports countless metabolic processes essential for optimal health and overall well-being.
Mag3Ultra blends the most bioavailable types of magnesium to promote muscle relaxation, heart health, and energy production. Gentle forms of vitamin C and potassium are included for superior nerve function, cardiovascular benefits, and added protection against environmental factors.
We’re breaking down exactly why we chose each of Mag3Ultra’s five powerhouse ingredients, and yes, there are only five!
The Magic of Magnesium
Magnesium is an essential mineral that is involved in many bodily functions, from energy production to protein synthesis to metabolic processes (source). In addition, it is a cofactor for more than 300 enzymes, underscoring its necessity in keeping the body operating at peak level (source).
Magnesium even helps to regulate the heart, nervous system, and muscle contractions through its role in transporting calcium and potassium across cell membranes (source).
Approximately 50% to 60% of an adult’s magnesium is stored in bone with the remaining kept in soft tissues, making it challenging to easily asses a person’s magnesium serum levels in cells and bones (source).
Still, according to an article in Nutrition Reviews, nearly half of Americans consumed less magnesium than recommended in 2005-2006, a significant decline from a few years prior (source).
Are you too low in magnesium?
But what exactly are the health concerns with low magnesium levels beyond simply not reaching peak performance? There are many!
Some associated health concerns with low magnesium include:
• Type 2 diabetes
• Metabolic syndrome
• Elevated C-reactive protein
• Hypertension
• Atherosclerotic vascular disease
• Sudden cardiac death
• Osteoporosis
• Migraine headaches
• Asthma
• Colon cancer
Source: Nutrition Reviews, Oxford Academic
If you experience any of the following symptoms, it may be time to talk with your healthcare provider to determine if you’re low in magnesium:
• Loss of appetite
• Nausea
• Vomiting
• Fatigue, low energy, or weakness
• Numbness or tingling
• Muscle cramps
• Seizures
• Personality changes
• Abnormal heart rhythm
Sources: BaylorWhite & Scott Health and AARP
According to BaylorWhite & Scott Health, women are particularly at risk for the health concerns associated with low magnesium, especially during menopause (think osteoporosis). For females, they recommend 310 mg to 320 mg of magnesium per day, which may include a high-quality magnesium supplement.
Mag3Ultra: Deep Dive into the Top 5
Now that we’ve explored just how significant magnesium is for the human body, let’s look at the intention behind each of the five gentle, bioavailable ingredients that make up Mag3Ultra.
1. Sucrosomial magnesium
Magnesium oxide is frequently included in magnesium supplements for its impressive 60% elemental magnesium content, but the higher the elemental content, the harder it is on your digestive tract.
Alternatively, sucrosomial magnesium adds a special coating onto the very popular magnesium oxide, helping it to move through the stomach without losing its potency or causing gastric distress. This coating not only protects it from potency-reducing interactions with other elements, such as phosphorous and calcium, it also ensures that it doesn’t get used up before it gets to the intestines.
While the sucrosomial coating essentially cuts the elemental content in half, the net benefit is actually greater because it mitigates the complaints about taking straight magnesium oxide: poor bioavailability and poor gut intolerance.
Furthermore, when scientifically compared to the widely used magnesium citrate, sucrosomial magnesium was absorbed faster and had a 20% increase in bioavailability, all without the stomach troubles magnesium has become known for.
Therefore, sucrosomial magnesium oxide is the most advantageous way to get the benefits of magnesium oxide without the negative side effects.
Elemental content: 31.81%
Benefits: Possible migraine relief (more studies needed), help with occasional constipation and heartburn, supports healthy blood pressure and blood sugar levels (source), bone health.
Magnesium Oxide and Bone Health
A review of literature from 2009-2021, which analyzed 28 human studies to determine the correlation between magnesium and bone health, showed the following insights:
1. Lower magnesium levels are associated with osteoporosis with 30-40% of study participants, primarily menopausal women, having low blood magnesium levels.
2. About 20% of people don’t consume enough magnesium, leading to higher fracture risk and lower bone mineral density (BMD).
3. Magnesium oxide was one of the tested forms that showed promise in improving BMD and fracture risk. In the reviewed studies, doses ranged from 250 to 1800 mg per day.
Source: Biometals
Pro Tip: Magnesium may interact with other medications, so check with your healthcare provider if you’re on antibiotics or other prescription medications. Generally speaking, it is recommended to take the supplement and other medications 2-6 hours apart, depending on the drug (source).
2. Magnesium taurate
Magnesium taurate combines the element magnesium with the amino acid taurine, producing a cardioprotective powerhouse.
The addition of this amino acid not only makes the magnesium more bioavailable and easily absorbed, it also has neuroprotective properties, may lower LDL and total cholesterol levels, and improves fasting glucose levels to work against developing metabolic syndrome (source).
Elemental content: 8-9%
Benefits: Primarily cardiovascular and neurological benefits, such as regulating blood pressure, managing cholesterol, and maintaining consistent heart rhythms.
Also supports cognitive function, from protecting against neurodegenerative diseases to improving bouts of anxiety and depression (source).
Pro Tip: It is possible to supplement with too much magnesium, resulting in “magnesium toxicity.” These symptoms may include: allergic reactions, stomach pain, diarrhea, dizziness, fatigue, irregular heart rhythms, and back pain (source and source). Consult your qualified healthcare provider before adding or upping your magnesium dosage to ensure it’s providing benefits.
3. Magnesium biglycinate / glycinate
Magnesium glycinate and biglycinate are the same compound (with simply a scientific naming difference), which bonds magnesium with the amino acid glycine.
Because of this glorious match, this form of magnesium is one of the best tolerated by the stomach and boasts enhanced bioavailability. It is a calming form of magnesium, which may aid in relaxing the mind (anxiety), body (muscles), and soul (insomnia) (source). Magnesium glycinate is total nervous system healing!
Elemental content: 14-15%
Benefits: Sleep, relaxation, anxiety relief, muscle tension relaxant
Pro Tip: Magnesium can be taken day or night for relaxation. That could be 30 minutes before bed for sound sleep or 1-2 hours before exercise to promote muscle function and lessen the likelihood of cramps.
4. Potassium gluconate
According to the NIH, “Potassium is present in all body tissues” (source). It has a symbiotic relationship with sodium, and the two work together to regulate intracellular fluid for normal cell function.
You’ve probably seen potassium chloride on a supplement label before. This high elemental form of potassium can wreak havoc on the intestinal lining and result in significant stomach upset.
Potassium gluconate is a mineral primarily used to treat potassium deficiency. The reason potassium gluconate is so often used is that it has very few side effects compared to other ways of replenishing potassium in the body. Adults need anywhere between 2600-3400 mg of potassium per day (source).
When potassium deficiency is severe, it’s referred to as hypokalemia. Some effects of potassium deficiency include:
• Hypertension and stroke
• Blood glucose issues and type 2 diabetes
• Increased blood pressure
• Bone turnover and impacts to bone mineral density
• Kidney stones
• Urinary calcium excretion
• Salt sensitivity
Source: National Institute of Health
Both potassium chloride and potassium gluconate may be used to treat hypokalemia, however, the latter is gentler on the stomach due to it lower elemental compounds (source).
Elemental content: 16.69%
Benefits: Supports proper nerve function, helps with muscle contractions, maintains proper fluid balance, regulates blood pressure, and removes bodily waste to aid the kidneys
5. Ascorbyl palmitate (vitamin C)
We often think of asorbic acid when we think of vitamin C, but it turns out that there is more than just one type of vitamin C. Another such version is ascrobyl palmitate, a fat-soluble form of vitamin C; in contrast, the common ascorbic acid is water-soluble (source).
This bioavailable, fat-soluble form makes it better in some situations like being able to take it with water without it dissolving.
Ascorbyl palmitate is also a potent antioxidant, which is beneficial for people who are out in the sun a lot or exercising. Vitamin C breaks down the free radicals that are created while doing these things, which in excess, can be harmful for the body.
Benefits: Provides protection against free radicals, supports collagen synthesis for healthy skin and joints, enhances immune function
Magnesium FAQs
What are the risks of getting too much magnesium?
According to the National Institutes of Health, “Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine,” however, supplementing with too much magnesium can lead to diarrhea, nausea, and abdominal cramping (source).
But not all types of magnesium function the same way. The NIH confirms that magnesium carbonate, magnesium chloride, magnesium gluconate, and magnesium oxide are most likely to result in digestive distress, which is “due to the osmotic activity of unabsorbed salts in the intestine and colon” (source). Simply put, the intestines flush out the large, unabsorbed amounts of the mineral, leaving you an hourly date with the toilet (aka diarrhea).
Follow the recommended amounts of daily magnesium supplementation, and work with a qualified healthcare provider to determine if and how much magnesium to take beyond what you consume.
Generally speaking, it is recommended that adult men take up to 420 mg per day and adult women take no more than 320 mg per day (source).
What are the hidden superpowers of magnesium supplementation?
• Research has noted a correlation between those who suffer from migraines and low magnesium serum levels.
• Magnesium may decrease blood pressure slightly, potentially decreasing risk of certain types of heart disease; however, more research is needed to determine if magnesium or other nutrients were the key catalyst.
• Magnesium can help to relax muscles and provide beneficial post-workout recovery benefits for muscle soreness and cramps.
• Small-scale studies have indicated a positive correlation between reduced fracture incidence and improved BMD with magnesium supplementation (source).
Why are we so low in magnesium nowadays?
It is believed that the commercial processing of grains,that is converting whole grain wheat or brown rice to the processed “white” versions, bears much of the blame of magnesium deficiencies, as levels have declined rapidly over the past few generations (source).
Others believe over-farming the land, thereby depleting its natural mineral resources may be a cause.
What we do know is that only 30% of conventional magnesium is actually absorbed by the small intestine, so there is a given “loss” in regards to consumption and available amounts.
Furthermore, calcium, phosphorus, and long-chain fatty acids can actually interfere with the body’s absorption of magnesium, which is why these ingredients are not included in Mag3Ultra.
If calcium deficiency is of concern, consider taking KD Ultra, which is optimized for calcium absorption, alongside Mag3Ultra for optimal bioavailability of each mineral.
When should I take my magnesium supplement?
Mag3Ultra is formulated with your stomach in mind. While this supplement contains the gentlest ingredients to avoid digestive distress, it is still recommended to take it with meals to maximize absorption.
As previously mentioned, you may also want to try taking it before bed for sleep-friendly responses to magnesium.
For more answers to your questions, visit the FAQs section on the Mag3Ulta product page.
References
AARP. (n.d.). Magnesium benefits: What you need to know. AARP. https://www.aarp.org/health/healthy-living/magnesium-benefits/#:~:text=The%20diets%20of%20the%20majority%20of%20Americans,more%20at%20risk%20of%20having%20a%20deficiency.
Anita Wang, MD. (n.d.). Mighty magnesium. https://www.anitawangmd.com/mighty-magnesium/#:~:text=Magnesium%20glycinate%20is%20a%20chelated%20form%20of,individuals%20with%20anxiety%2C%20insomnia%2C%20or%20muscle%20tension.
Forbes Health. (n.d.). Magnesium taurate: Benefits, side effects, and dosage. https://www.forbes.com/health/supplements/magnesium-taurate/#:~:text=experience%20adverse%20effects.-,Magnesium%20Taurate%20Benefits,confirm%20these%20benefits%20is%20needed.
Health.com. (n.d.). Magnesium citrate vs. magnesium glycinate: Which one should you take? https://www.health.com/magnesium-citrate-vs-magnesium-glycinate-8783552#:~:text=How%20To%20Choose,Risks%20and%20Side%20Effects
Healthline. (n.d.). What does potassium do? https://www.healthline.com/nutrition/what-does-potassium-do#health-benefits
JAMA Network. (1934). Effects of magnesium in epilepsy. Journal of the American Medical Association, 103(14), 1111–1114. https://jamanetwork.com/journals/jama/article-abstract/663073
National Institutes of Health. (n.d.-a). Magnesium—Consumer fact sheet. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
National Institutes of Health. (n.d.-b). Magnesium—Health professional fact sheet. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,,%20oxidative%20phosphorylation,%20and%20glycolysis.
National Institutes of Health. (n.d.-c). Potassium—Health professional fact sheet. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#:~:text=Recommended%20Dietary%20Allowance%20(RDA):%20Average%20daily%20level,this%20level%20is%20assumed%20to%20ensure%20nutritional
PubMed. (2012). Magnesium intake and risk of colorectal cancer in Japanese men and women: The Japan Public Health Center-based Prospective Study. https://pubmed.ncbi.nlm.nih.gov/22364157/#:~:text=Almost%20half%20(48%)%20of,related%20disorders%20are%20research%20priorities.
PubMed. (2018). Bioavailability of different magnesium compounds: A comparison study using a rat intestinal model and human clinical data. https://pubmed.ncbi.nlm.nih.gov/29630135/#:~:text=Results:%20The%20ex-vivo%20evaluation,into%20more%20evident%20clinical%20efficacy.
PubMed Central. (2021). An update on magnesium and bone health. https://pmc.ncbi.nlm.nih.gov/articles/PMC8313472/
ScienceDirect. (n.d.). Ascorbyl palmitate. https://www.sciencedirect.com/topics/chemical-engineering/ascorbyl-palmitate#:~:text=Ascorbyl%20palmitate%20(AscP)%20is%20a,et%20al.%2C%202011).
Verywell Health. (n.d.). When to take magnesium glycinate. https://www.verywellhealth.com/when-to-take-magnesium-glycinate-8765109#:~:text=Magnesium%20glycinate%20is%20a%20dietary,%2C%20medications%2C%20and%20daily%20schedule.
BSW Health. (n.d.). 9 signs you’re not getting enough magnesium and what to do about it. https://www.bswhealth.com/blog/9-signs-you-re-not-getting-enough-magnesium-and-what-to-do-about-it#:~:text=About%20half%20of%20adults%20in,content%20to%20a%20significant%20degree.”
AAM Links
