Magnesium

What it is


Magnesium is a chemical element with the symbol Mg and atomic number 12. It is a shiny gray solid which bears a close physical resemblance to the other five elements in the second column (group 2, or alkaline earth metals) of the periodic table: all group 2 elements have the same electron configuration in the outer electron shell and a similar crystal structure. The history of magnesium as a supplement can be traced back to the early 19th century, when it was first isolated by English chemist Sir Humphry Davy. Davy was able to extract magnesium from its compounds by the then-novel method of electrolysis, in which an electric current is passed through a substance to cause a chemical reaction. This discovery marked the beginning of a new era in chemistry, and Davy was celebrated for his achievement.


As scientists continued to study magnesium, they began to understand more about its chemical properties and how it could be used in various applications. For example, it was found that magnesium was highly reactive, making it useful as a catalyst in chemical reactions. It was also discovered that magnesium had the ability to form strong, lightweight alloys with other metals, making it an important component in the construction of aircraft and automobiles.


In the early 20th century, researchers began to investigate the potential health benefits of magnesium as a dietary supplement. It was found that magnesium plays a key role in many of the body's metabolic processes, including the synthesis of proteins, the regulation of blood sugar levels, and the maintenance of healthy bones and teeth. As a result, magnesium supplements became popular among people who were looking to improve their overall health and well-being.


Classifying magnesium according to its chemical properties, it is an alkaline earth metal. This means that it is a member of the group of elements on the periodic table that are characterized by their reactive nature and their ability to form compounds with alkaline properties. In addition, magnesium is a metal, which means that it is a solid at room temperature and is characterized by its high electrical and thermal conductivity.


There are several different forms of magnesium that are available on the market as dietary supplements. Each of these forms has its own unique characteristics and may be better suited for certain individuals or purposes:

  • Magnesium oxide is the most common form of magnesium used in dietary supplements. It is made by reacting magnesium with oxygen, and is characterized by its high level of bioavailability, which means that it is easily absorbed by the body. This makes it a good choice for individuals who are looking to increase their magnesium intake, as it is effective at delivering the element to the body's cells and tissues.

  • Magnesium citrate is another popular form of magnesium used in dietary supplements. It is made by reacting magnesium with citric acid, and is known for its ability to improve the absorption of other nutrients in the body. This makes it a good choice for individuals who are looking to boost their overall nutrient intake, as it can help the body to better utilize the other vitamins and minerals that are present in the diet.

  • Magnesium aspartate is a form of magnesium that is made by reacting magnesium with aspartic acid. It is known for its ability to improve athletic performance, as it has been shown to increase the body's ability to use energy and reduce fatigue. This makes it a popular choice among athletes and bodybuilders who are looking to improve their physical performance.



How it works


The mechanism of action of magnesium in the body is complex and not fully understood. However, it is known that magnesium plays a key role in the transmission of nerve impulses and the regulation of neurotransmitter activity. It is also involved in the synthesis of the neurotransmitter gamma-aminobutyric acid (GABA), which is known to have a calming effect on the nervous system.


In terms of pharmacology, magnesium is typically taken orally in the form of a dietary supplement. It is rapidly absorbed from the gastrointestinal tract and distributed to the body's tissues and cells. The body has a limited capacity to store magnesium, so any excess is excreted in the urine. The desired effects of magnesium supplementation on neurocognition are varied and depend on the individual. Some people may use magnesium to help improve memory and cognitive function, while others may use it to reduce anxiety and improve mood. In general, however, the goal is to support the healthy functioning of the nervous system and promote overall brain health.


Despite these potential benefits, there are also some potential side effects of magnesium supplementation to consider. In some cases, excessive magnesium intake can lead to gastrointestinal symptoms such as bloating, diarrhea, and stomach cramps. In addition, magnesium can interact with certain medications, so it is important to consult with a healthcare provider before taking a magnesium supplement.



How it is taken


The typical way that most people use magnesium as a supplement is by taking it orally in the form of a tablet or capsule. The recommended daily allowance of magnesium varies depending on a number of factors, including age and sex. For adult men, the recommended daily allowance is 400-420 mg, while for adult women it is 310-320 mg. However, these recommendations can vary depending on individual factors, such as pregnancy or lactation, so it is important to consult with a healthcare provider before starting a magnesium regimen.


In terms of timing, the best time of day to take a magnesium supplement is typically in the evening. This is because magnesium can have a calming effect on the body, which can help to promote relaxation and sleep. Additionally, taking magnesium in the evening may help to prevent any potential gastrointestinal symptoms that can occur with excessive magnesium intake. However, it is important to note that individual factors, such as medication interactions, can affect the timing of magnesium supplementation, so it is always best to consult with a healthcare provider before starting a regimen.




References and further reading:

  1. Rude, R. K., Gruber, H. E., and O'Duffy, J. D. (1998). Magnesium deficiency: a cause of heterogeneous disease in humans. The American Journal of Clinical Nutrition, 68(2), 482-92.

  2. Gröber, U., Schmidt, J., and Kisters, K. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199-226.

  3. Rosanoff, A., Weaver, C. M., and Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? The American Journal of Clinical Nutrition, 95(6), 1357-64.

  4. Nielsen, F. H. (1997). Magnesium. In Present Knowledge in Nutrition (pp. 111-22). Washington, DC: International Life Sciences Institute Press.

  5. Durlach, J., Durlach, V., Bac, P., Bara, M., Guiet-Bara, A., and Collery, P. (1988). Magnesium and aging. Magnesium, 7(4), 189-213.