Magnesium is an essential mineral for the human body, involved in the normal functioning of organs and cells. In fact, did you know it’s the fourth-most abundant mineral in the body? This nutrient is an activator for more than 600 enzymes and plays a crucial role in DNA and RNA synthesis (1).
There are plenty of magnesium-containing foods, but our dietary habits in recent decades haven’t helped us maintain this nutrient at regular levels. The good news? We now have liposomal magnesium supplements – have you heard of them? Before we get into that, we’re going to delve into this important mineral and its virtues. You’ll want to listen carefully!
Key Ideas
- This article covers the importance of magnesium for human bodies. It’s an essential nutrient which we cannot produce ourselves. Magnesium deficiency can result in a range of afflictions, such as heart arrhythmia or depression, among others.
- Dietary supplements play a critical role when we cannot otherwise consume a nutrient in sufficient amounts.
What You Need to Know About Magnesium
Magnesium (Mg) can be found in many foods. However, if your lifestyle is keeping you from getting enough, dietary supplements offer important new ways to incorporate it into your daily life. Magnesium is also an electrolyte – are you familiar with the term? In this section, we’ll answer your questions about this crucial mineral.
How Is Magnesium Used in Our Bodies?
Magnesium’s function is far more important than it may seem, since this essential mineral is a cofactor for a vast number of enzymes. Among others, magnesium plays all the following roles:
- Regulating nervous system and muscle function.
- Helping form all types of proteins.
- Affecting energy metabolism and helping maintain healthy blood sugar levels.
- Regulating blood pressure.
- Assisting in the formation of bone mass. It also plays a key role in bones, cell membranes, and chromosomes (2).
What Is Magnesium and How Much Do I Need Per Day?
Magnesium is a nutrient the body needs to stay healthy. It’s important for the immune system and for many internal processes, affecting blood sugar levels, blood pressure, bone and protein production, and muscular and nervous function. How much per day is needed? Let’s take a look at the table below (3):
| Magnesium RDA (Recommended Dietary Allowance) |
| Development Stage | Age | Women (mg/day) | Men (mg/day) |
| Infant | 0-6 months | 30 (RDI*) | 30 (RDI) |
| Infant | 7-12 months | 75 (RDI) | 75 (RDI) |
| Child | 1-3 years | 80 | 80 |
| Child | 4-8 years | 130 | 130 |
| Child | 9-13 years | 240 | 240 |
| Adolescent | 14-18 years | 360 | 410 |
| Adult | 19-30 years | 310 | 400 |
| Adult | 31+ years | 320 | 420 |
| While Pregnant | 18 years and below | 400 | – |
| While Pregnant | 19-30 years | 350 | – |
| While Pregnant | 31+ years | 360 | – |
| While Breastfeeding | 18 years and below | 360 | – |
| While Breastfeeding | 19-30 years | 310 | – |
| While Breastfeeding | 31+ years | 320 | – |
*(RDI) Recommended Daily Intake
Magnesium is also an essential electrolyte for life. An electrolyte is a mineral carrying an electrical charge which is present in blood and other bodily fluids. Although most magnesium in our body is stored in the bones, not the blood, we still need it to form our muscles, bones, teeth, and nerves.
Which Foods are Rich in Magnesium?
Magnesium is found naturally in dark green leafy vegetables. There are also other foods containing this macromineral, generally also vegetables, as we’ll see in this table (4):
| Food | Mg per 100 grams |
| Sunflower seeds | 387 |
| Hazelnuts and almonds (without shell) | 258 |
| Soybeans | 240 |
| Chickpeas, white beans, and pinto beans | 160 |
| Whole wheat | 147 |
| Squid, calamari, etc. | 139 |
| Chocolate | 100 |
Medical research has confirmed that nearly two thirds of the Western world’s population does not reach the recommended daily allowance of magnesium. This deficiency could generate a wide variety of health problems (5).
How Does Magnesium Deficiency Affect Our Health?
For our bodies to run correctly, getting the recommended daily allowance of magnesium is fundamental. When doing so is not possible, supplements – if used according to medical recommendations – can help prevent the consequences of magnesium deficits (5):
- Metabolic Syndrome. This group of risk factors includes obesity, diabetes, and high blood pressure. It may lead to stroke, diabetes, or heart disease.
- Diabetes. In Type 2 diabetes, lower levels of magnesium are associated with a quicker loss of kidney function (5) (7).
- Asthma. Magnesium sulphate has been shown to improve asthma symptoms in experimental treatments (5).
- Headache and Migraine. Multiple studies demonstrate that oral magnesium supplements reduce the frequency, duration, and intensity of migraines by 41%, compared to 15.8% for placebos (5) (6).
- Hyperlipidaemia. This condition refers to increased levels of fat in the bloodstream, which can translate to higher levels of cholesterol.
- Kidney Stones. Further research is required, but current studies have shown that magnesium reduces the risk of kidney stone formation (7) (10).
- Depression. A systematic review of the relationship between depression and magnesium suggests that magnesium supplements can prevent depression and may be useful as a complementary therapy (5) (8).
- Heart Arrhythmia. Magnesium is considered a safe and effective treatment in cases of severe atrial fibrillation (5) (9). It is also shown to be involved in healthy blood vessel and heart function.
- Cataracts. Magnesium supplements may be of therapeutic value for preventing the appearance and progression of cataracts in conditions associated with magnesium deficiency.
Is It True Magnesium Could Help Me Quit Smoking?
You’ve probably never thought of magnesium as a smoking suppressor, but yes, it can help reduce cigarette use. Keep in mind that tobacco addiction is more severe when under stress – and you may not have known this, but stress promotes loss of magnesium.
As such, clinical studies (11) have shown that administering magnesium for four weeks to habitual adult smokers achieved a significant reduction in the number of cigarettes smoked. Because of this, magnesium may be useful as a complementary therapy for quitting smoking.
Are Supplements Effective at Preventing Magnesium Deficiency? What Kinds Are There?
In most cases, magnesium supplements can benefit people suffering from deficiencies. In clinical practice, optimizing the balance of magnesium through diet and the use of supplements also appears to be a safe, useful, and well-documented therapy (12).
Many types of magnesium supplements are out there on the market, but today we’d like to talk about liposomal formulas, a genuine medical revolution which optimizes mineral and nutrient absorption. Sundt is the brand of choice to meet your magnesium intake needs.
How Do Liposomal Formulas Improve Magnesium Absorption?
One of the star features of the liposomal formulas produced by Sundt is their bioavailability – in other words, the proportion of nutrients entering our body which are ready to act. Generally, greater absorption means greater bioavailability. Let’s unpack the advantages of liposomal formulas:
- Backed by Scientific Research. Medical research discovered long ago that liposomal formulas can be used to protect and transport substances, such as pharmaceutical drugs. However, those substances also include vital nutrients like magnesium.
- Built on Liposomes. The pharmaceutical industry has used liposomes for decades to improve absorption of the active ingredients. This process is referred to as “drug delivery”.
- Increased Bioavailability. Nutritional research and medical studies corroborate that liposomes increase bioavailability up to 30 times over!
- Better Performance. By increasing the bioavailability of supplements, we can meet the body’s nutrient needs as efficiently as possible. As a result, the cost-benefit relationship is beyond question.
- Optimal Travel to the Bloodstream. Why? Because the active ingredients enter the bloodstream more quickly and in significantly larger amounts than other, traditional formulas. For example, research shows that vitamin C in liposome capsules increases vitamin C reserves more efficiently than non-liposomal formulas (13).
Our Conclusions
Though liposomal formulas are relatively new, they have proven their effectiveness at moving active ingredients to the bloodstream. A supplement in a liposome capsule will more easily transport micronutrients, vitamins, and minerals – in this case, magnesium.
Sundt is the only brand in Spain to combine high-quality ingredients with a unique liposomal formula. To make their magnesium supplements even more effective, Sundt’s formula also incorporates zinc, selenium, chromium, and taurine. On top of all that, the product they offer you is sugar-free, gluten-free, and completely vegan. We know you’ll love it!
If you’d like to leave a comment, we’d be delighted to talk with you. Make sure to share this article on social media so others can benefit from Sundt supplements.
