Magnesium: The Powerhouse

Updated: Mar 28, 2020


In this Poise + Performance blog, we share insights on magnesium and its importance in our wellness from our resident Physical Therapist, Dr. Sheyi Ojofeitimi. ~ ionfounderad

 

Magnesium (Mg) is a mineral your body needs in large amounts (macro-mineral). It is extremely valuable to the body because every single organ in the human body needs it to function properly.

Magnesium is a co-factor in more than 300 enzyme systems that regulate different biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Unfortunately, dietary surveys of people in the United States found lower than recommended intakes of Mg.4 Low magnesium intakes and blood levels have been associated with a myriad of conditions including type 2 diabetes, metabolic syndrome, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer.4-7

So, what’s the easiest way to get Mg into our bodies?

  1. Via food: Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. Absorption rate ranges from 30% – 40

Via supplements: Oral vs topical vs shots

  • Oral:

  • Solubility & absorption rate of each supplement varies based on type of supplement. See the Immune Health Science webpage for more information.

  • Supplements are alkaline, which can neutralize stomach acid, leading to mal-absorption.

  • May cause loose stools

  • Topical: Transdermal (via skin)

  • Mg is easily absorbed through the skin and taken up by cells bypassing the digestive system.