Magnesium is one of those nutrients we often forget about until we have a problem. It’s actually really important for a whole range of processes in the body, and probably best known for its role in supporting healthy muscles and nerves. You may not be aware that you are consuming magnesium in your everyday diet, but if you commonly eat green leafy vegetables, legumes, nuts, seeds and wholegrains, these are good sources of magnesium. Our bodies absorb magnesium in the gut and it is then stored in our bones (50-60%) and in soft tissues like our muscles.1,2.
It’s not always easy to calculate whether you are consuming adequate amounts of magnesium through your diet. Australian recommendations are:
If you believe you’re not able to get your recommended daily intake (RDI) of magnesium from your diet alone if might be worth considering a magnesium supplement in your diet.
There are some things you can look for to ensure you have a good quality magnesium supplement that meets your needs.
Choose a magnesium supplement that is manufactured according to the Australian Therapeutic Goods Administration Standards (look for an AUST L on front of the packaging).
Consider a product with more than one form of magnesium – there are many forms of magnesium which can be used in supplements. “Form” of magnesium basically means the carrier which the magnesium molecules is attached to such as an amino or organic acid which allows the body to recognise and absorb it. Different forms of magnesium are recommended depending on need. 2
For example, magnesium citrate tends to be well absorbed by the body and can be recommended for those with low dietary intake, whilst magnesium glycinate is also well absorbed, it has shown to be well tolerated by the stomach 3,4.
Look for additional ingredients that might support your needs such products with bruise healing herbs for muscle recovery after sport.
As with any supplement, if you are taking other medication, it’s always a good idea to check with a health care professional before you start taking a new supplement and don’t forget to always ready the label of any product you are considering taking and follow the directions for use.
- https://www.healthdirect.gov.au/magnesium#:~:text=seeds%20and%20wholegrains.-,How%20much%20magnesium%20do%20I%20need%3F,350%20to%20360mg%20a%20day.
- https://lpi.oregonstate.edu/mic/minerals/magnesium
- https://www.webmd.com/drugs/2/drug-152090/magnesium-glycinate-oral/details
- Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183–191.
- National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 84645, Magnesium glycinate. Retrieved December 3, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate.