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Today At A Glance:

Magnesium is necessary for over 300 bodily reactions, including muscle and nerve function, protein building, and vitamin D metabolism and yet 48% of Americans are deficient in magnesium.

Clinical studies suggest the importance of magnesium supplementation. This is a crash course on magnesium.

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Neuro Athletes,

I posted a reel on Instagram last night that gained slot of traction but also garnered alot of questions regarding dosages and difference between magnesiums.

So I wanted to dedicated this email to Magnesium- a nutrient 48% of Americans are deficient in.

Magnesium is a critical mineral that plays a pivotal role in our body's biochemical reactions. It's one of the five most abundant minerals in the body and is involved in over 300 enzymatic reactions that ensure the body functions optimally.

It contributes to several vital functions. It's responsible for nerve transmission, muscle contraction, blood pressure regulation, protein synthesis, and energy production. It also aids in maintaining healthy bones and the normal rhythm of the heart.

This study here was super interesting to me. It involved over 6,000 adults aged 40-73 found that participants with a daily intake of 550 mg or more had larger gray matter and hippocampal volumes, akin to one year younger.

The study provides new evidence that higher dietary Mg intake is related to better brain health in the general population. Since dietary advice and supplementation are easily scalable further research on the benefits of dietary Mg needs to be conducted to provide the necessary evidence base to support possible population health interventions aimed at mitigating age-related neurodegeneration.

The body doesn't absorb magnesium well in its raw form. Hence, magnesium is usually bound to another molecule to enhance its absorption. This has led to the creation of different forms of magnesium, each with unique benefits.

MALATE

Magnesium malate is a compound of magnesium and malic acid. Malic acid, a natural fruit acid present in most cells in the body, is a vital component of enzymes that play a key role in ATP synthesis and energy production. As a result, magnesium malate is often used for conditions related to fatigue and fibromyalgia.

CITRATE

Magnesium citrate is a blend of magnesium and citric acid, which has natural laxative properties. This form of magnesium has high bioavailability and is commonly used to treat constipation and acid indigestion. It's also a popular choice for individuals looking to improve their digestive health.

BISGLYCINATE

Magnesium bisglycinate, also known as magnesium glycinate, combines magnesium with the amino acid glycine. Glycine has calming effects on the brain and can enhance sleep quality. Thus, magnesium bisglycinate is often used for its calming effects, to help reduce anxiety, promote better sleep, and manage chronic pain conditions.

L-THREONATE

A newer arrival to the magnesium supplement scene is Magnesium L-threonate. 

Research conducted on animals has demonstrated that magnesium L-threonate, when administered in large amounts, is effectively able to penetrate the blood-brain barrier and lead to enhancements in cognitive abilities.

A singular human clinical trial noted slight enhancements in cognitive abilities following a high dosage of magnesium L-threonate. However, the levels of magnesium in plasma and red blood cells showed negligible or no increase, with a significant portion of the magnesium being discarded via urine.

This is the one I get:

It's worth noting once more that magnesium l-threonate only contains ~7% elemental magnesium by volume - so it's a poor choice to reach your daily magnesium needs. It's best to use the l-threonate form for a specific purpose and get your daily values of magnesium from other sources.

L-THREONATE & DEPRESSION

There appears to be a connection between overall reduced magnesium intake and depression. Hence, it's advisable to monitor and supplement magnesium if blood serum levels are found to be deficient.

Magnesium L-threonate is unique in its ability to cross the blood-brain barrier more effectively than other magnesium forms, resulting in superior absorption by the brain and potential mood enhancement.

This has sparked interest in its possible use for treating depression and other cognitive issues, although extensive further research is required.

A specific study demonstrated that 450mg of elemental magnesium for a 12-week period was as effective as 50mg of the antidepressant imipramine.

Certain research also suggests that L-threonate supplementation could potentially mitigate learned helplessness, an animal model of depression.

It seems that magnesium L-threonate's ability to deliver magnesium effectively to the central nervous system could play a role in these potential benefits.

I hope this makes things clearer for you. If it does, post a comment below and let me know your thoughts.

Until next time,

Louisa x