The Magic of Magnesium

Iron Man? Old news!

It’s time for Magnesium Man.

Taking supplements that contain magnesium, especially in high doses, can leave a metallic taste in your mouth. However, taking magnesium in the form of the iThrive’s supplement, will most definitely not do the same. 

The powdered supplement is everything - fettering between tasteless and sweet - with no metallic aftertaste unlike other magnesium supplements, making it very convenient to consume for adults and children alike.

 The cleanest form of Magnesium, iThrive’s Magnesium Bisglycinate Supplement provides a bioavailable bis-glycinate chelate form of magnesium - in a flexible powder format that one can use with an everyday smoothie or juice. Magnesium’s unblended form is an unbeaten form of the supplement, rendering it incomparable to the variety of over a 1000 variants of Magnesium dietary supplements available today. The supplement’s growth and global demand has been projected to almost double by 2032, which leads to the primary question - What does Magnesium really do? 

 

The Benefits of Magnesium

Magnesium is an abundant mineral in our body and is naturally present in many foods. Additionally added to many other food products and clinical medications as well, it is also available as a dietary supplement. Magnesium is a cofactor in more than 300 enzyme systems that regulate biochemical reactions in our body, ranging from protein synthesis, muscular nerve function, along with blood glucose and pressure regulation control. 

 

An adult body contains approximately about 25 g of magnesium, with about 50% to 60% present in our bones and the rest safely stored in our body’s soft tissues. Less than 1% of the total magnesium is in our body’s blood serum, and these levels are kept under tight surveillanced control. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. 

 

It contributes to the structural development of bone and is required for the synthesis of DNA and RNA. Playing an important role in the transportation of calcium and potassium ions, this active transport along the cell membranes assists in nerve impulse conduction and normal heart rate regulation, which in-turn is fueled by the powdered magnesium bisglycinate itself.

 

The many benefits of Magnesium include 

1. Boosts Metabolism: Magnesium is involved in energy production, oxygen uptake and electrolyte balance; therefore playing a key role in metabolism. Numerous studies suggest that magnesium may also help improve exercise and athletic performance. 
2. Blood Sugar Control: Studies suggest that higher magnesium levels correspond to better insulin sensitivity. Magnesium supplementation can both improve insulin response and lower the levels of blood sugar.
3. Maintains Cardiovascular Health: Higher recommended magnesium intake may reduce the chances of stroke, and regulate blood pressure; reducing hypertension risk and occurrence.
4. Improves Sleep: As we age, we experience changes in our sleep levels. Magnesium helps quieten our nervous system, leading to an increased calm and relaxed reposition in our sleep. 
5. May help alleviate PMS: Premenstrual syndrome, or PMS, is a group of physical and emotional symptoms that start one to two weeks before your period. For those in their reproductive age, experiencing cyclic bloating, anxiety, mood swings and menstrual migraine can have a significant impact on their quality of life. In combination with Vitamin B6, magnesium may help alleviate some of these symptoms. 
6. Electrolyte Transport: Magnesium is essential for regulating levels of key electrolytes, chiefly potassium and sodium. Electrolytes are involved in regulating nerve and muscle function, hydrating the body and balancing blood pressure as well. 
7. Bone Strengthening: A number of population studies have reported positive associations between magnesium intake and bone mineral density levels, in both men and women. This is primarily due to magnesium being involved in bone formation, as well its role in optimizing our use of Vitamin D. 

 

Are all Magnesium Supplements good for you?

Magnesium supplements have many forms. These include:

1. Magnesium Bisglycinate
2. Magnesium Citrate
3. Magnesium Bicarbonate
4. Magnesium Oxide
5. Magnesium Malate
6. Magnesium taurate
7. Magnesium L-threonate
8. Magnesium Sulfate

 

Out of these, the best forms for supplementation include:

1. Magnesium Glycinate or Bisglycinate
2. Magnesium Bicarbonate
3. Magnesium Taurate
4. Magnesium L-threonate
5. Magnesium Malate
6. Magnesium Sulfate

 

However, even though it is easier to obtain all these forms from a Magnesium Chelate complex, we do not suggest taking it in such a way. iThrive recommends sampling just one form at a time in order to understand what form works best for you. 

 

Magnesium citrate (also listed as magnesium carbonate with citric acid) is NOT a recommended form of magnesium due to the interference of citric acid on the action of ceruloplasmin. We also do not recommend Ascorbate, Glutamate and Aspartate forms.

 

The meaning of Magnesium Bisglycinate

The compound magnesium bisglycinate is also known as magnesium glycinate. The term “bis” means again, meaning twice the amount of glycinate, or in easier terms, our friendly magnesium molecule is held by two glycine molecules attached. Two separate glycine molecules occupy an active site on every magnesium molecule, leading to a superior absorption because of increased solubility within. 

 

Why Magnesium Bisglycinate? 

Glycine takes up a lot of space within the magnesium molecule, much like a military comrade who doesn’t allow any enemies to intrude. Similarly, bisglycinate will cover up the space meant for phytates, which otherwise would have interfered with our Mg absorption. 

 

A crossover study has also found that serum levels of magnesium over eight hours were highest for magnesium bisglycinate, followed by dimagnesium malate; the least absorbed being magnesium oxide.

 

Glycine decreases the pH of our intestines, increasing the rate of absorption within. iThrive’s Magnesium Bisglycinate complex also ensures that glycine takes up active sites on the molecule, leading to less water being left as residue and hence reducing the laxative effect commonly seen in other Magnesium supplements. 

 

The Benefits of Glycine

Glycine is a highly therapeutic amino acid. It is anti-inflammatory and has pro-metabolic properties, leading it to

1. Increase glutathione
2. Improve quality of sleep 
3. Increase a healthy lifespan
4. Reduce tissue inflammation
5. Reduce high blood pressure

 

What is Magnesium Deficiency? 

Magnesium deficiency is when your body does not get enough magnesium in its diet to function properly.

Symptoms of magnesium deficiency include -

1. Low Appetite
2. Nausea, Vomiting
3. Muscle spasms or tremors
4. Abnormal heart rhythms
5. Fatigue, Weakness 
6. Unable to relax 

Causes of Magnesium Deficiency

Magnesium deficiency is rare in healthy people, however it can be caused due to - 

1. A diet that doesn’t include enough sources of magnesium 
2. Type 2 Diabetes
3. Digestive problems (eg: Crohn’s disease)
4. Long term vomiting and/or diarrhea 
5. Diuretics or reflux medicines 
6. Alcoholism 
7. Heavy physical activity

Treatment and Diagnosis 

Magnesium deficiency can be diagnosed with a blood test or urine test. Abnormal potassium, calcium or magnesium levels can lead to a reference to a blood/urine test.

Magnesium deficiency is usually treated by magnesium supplements. If levels are extremely low, intravenous supplementation may be needed. 

How do we prevent Magnesium Deficiency?

Eating a healthy, well balanced diet is the key to prevent a deficiency of any nutrient sourced from food. But in the case of magnesium, it is not easy to obtain the daily requirement of magnesium just from food. One will have to consume a lot of nuts & seeds as well as seafood to get the correct dosage, and this is not always possible on a daily basis.

Supplementation of magnesium is a safe & effective way to fulfill your daily dose of magnesium. Taking 1 scoop of iThrive Essentials Magnesium bisglycinate everyday provides about 440 mg of elemental magnesium, which easily fulfills your daily magnesium requirement, and keeps you safe! 

Why is Magnesium Deficiency so commonplace today? 

The removal of magnesium and other various nutrients can lead to a reduced magnesium uptake by the body. An approximate of 80% of this mineral is lost during food processing.

Our ancestors used to get their daily intake of magnesium and other electrolyte & trace minerals through natural water streams available to them in the wild, however, in today’s water filtration awakening, magnesium levels have been significantly reduced.

Changes in dietary habits may also lead up to a reduced magnesium absorption or an increased excretion out the system.

A wide range of human diseases, including cardiovascular and metabolic diseases, skeletal disorders, respiratory illness, or neurological anomalies (stress, depression, and anxiety) are linked to magnesium inadequacy. 

Intestinal disease, including irritable bowel syndrome (IBS), leaky gut, gluten and casein sensitivities, funguses, and parasites, largely interfere with magnesium absorption as well.

Stomach acid deficiency due to stress results in decreased absorption of magnesium, whereas trans fatty acids and mineral deficiency increase cell wall rigidity, impacting the flow of nutrients throughout.

The Tension in Magnesium: Decoding the relationship between stress & Magnesium.

Under any form of stress to the body (physical, emotional, metabolic, environmental, etc.), magnesium is lost as a metabolic response, because when the body is under stress, it needs to produce more energy i.e. (Mg-ATP), which requires it to call upon its own magnesium stores. 

Under sustained stress, or stress at extreme limits, our body loses its natural ability to respond. Instead there is a build-up of excessive inflammation, and oxidative stress leads to cell damage or being prone to free radical cells. Magnesium deficiency can also induce an inflammatory response.

Adequate Magnesium Intake per Day

As per FSSAI 2020 guidelines, the recommended dietary allowance for magnesium is 440 mg per day. Most people fail to reach this level from diet alone, leaving the additional factor of stress to the side.

If one is going through high amounts of stress it is recommended one up’s their magnesium intake, roughly up to the same levels that an athlete requires, i.e. 700-800 mg per day. A dosing formula originally created by Mildred Seelig, PhD suggests that the optimal dose is of magnesium ~ 5 mg of “elemental” magnesium per pound of bodyweight per day (or ~10mg of magnesium per kilogram of body weight, per day).

Some require more magnesium than this for a specific amount of time, so it is best to consult with a nutritionist to find out what amount is best for you. 

Is Magnesium better as a Capsuled supplement or best in a Powdered form? 

The powder form of magnesium & capsule form is almost the same. The capsule itself has the magnesium powder encapsulated inside an HPMC capsule along with a few preservatives. 

It is therefore better to consume the powder form directly as there are no added preservatives and it’s more convenient to mix in the powder in water and drink it. 

 

Why choose iThrive Essentials Magnesium Bisglycinate supplement? 

Our supplement is clean, flexible and easy to use, available in a powdered format one can simply scoop and mix into a glass of any desired liquid they like. Convenient and easy to consume, it has no metallic aftertaste, rendering it a reliable source of magnesium for both children and adults alike. The mixture helps you avoid the filler-based artificial pills, helping you become magnesium-strong again.Our supplement also has a 3rd party lab test report.

So what are you waiting for? Purchase your supplement here, today!