How much do we know about ‘vitamins’ that are as versatile as their types? Hidak self-proclaims itself as a vitamin guide for busy modern people with Hidak consulting pharmacist Joo Jun-kyung (Wirye Central Pharmacy). Learn more about vitamins with Hidak’s VITAMIN+BIBLE.
According to Korean nutrient intake standards, the recommended daily intake of magnesium for adults is about 370 mg for men and about 280 mg for women. However, according to statistics, the average magnesium intake of Korean adults is only 50.7% of the adult male and 59% of the adult female needs.
Magnesium is the fourth most abundant mineral in the human body and is involved in relaxation and contraction of the nervous system and muscles. However, as the kidneys continuously excrete magnesium, the absorption rate of magnesium is poor and it is difficult to replenish the amount of magnesium required by the human body due to irregular eating habits, etc. Therefore, it is better to take magnesium supplements separately for health. So, which magnesium supplement should you choose? Learn about the types of magnesium supplements.
1. Magnesium Oxide (MgO)
It is the most used form of magnesium, and most of it is used medicinally. Because of its low price and small molecule size, a pill of the same size can contain more magnesium. Disadvantages include low bioavailability and may cause constipation. However, there is an advantage that more magnesium can be contained in a pill of the same size, so the intracellular magnesium content may be higher than that of other formulations of magnesium oxide. It is recommended for people without gastrointestinal disorders.
2. Magnesium Citrate
It has a structure with the organic acid citric acid. It has good absorption and is very soluble in water. Since citric acid is a representative component of the citric acid cycle (TCA cycle) that our body produces energy, it is a great help in energy production and is recommended for people who often feel tired. In addition, it is known to help dissolve calcium that has accumulated in tissues and joints, so it is helpful in improving symptoms of joint pain or improper lifting of the arm.
3. Magnesium L-threonate (MgT)
It is a form that does not exist in the country. Because it is the only form that crosses the blood-brain barrier (BBB), it has a fast delivery rate to the brain. Also called Magtein, magnesium is highly preferred because it is known overseas for good brain health. It is also known to help prevent Alzheimer’s disease. According to a paper published in 2014 by researchers at Tsinghua University in China, magnesium threonate inhibits the accumulation of beta-amyloid, one of the main causative agents of Alzheimer’s. A study by the Massachusetts Institute of Technology (MIT) published in 2010 also found that when magnesium threonate was administered to mice, memory improved.
4. Magnesium Malate
It is a form that does not exist in the country. It is a product in combination with malate that enhances ATP production in the cellular energy cycle. It has fewer gastrointestinal side effects and is recommended for people who feel muscle cramps and muscle pain.
5. Magnesium amino acid Chelate
It is a form that does not exist in Korea, and it is a form in which magnesium is stabilized by forming a chelate with an amino acid. A chelate is a compound with a ring structure that is coordinated as if two amino acids are attached to one mineral and surround ions. The absorption pathway also uses amino acids, so absorption is faster because it uses a peptide pathway instead of an existing ion pathway. Among amino acids, glycine is typically used, and ‘Bisglycinate Chelate’ in which two glycine molecules are attached to magnesium is the main one. Thanks to this, unlike the general form of magnesium, it does not cause gastrointestinal upset or diarrhea.
Help = Hidak Consulting Pharmacist Jun-kyung Joo (Wirye Central Pharmacy)