Magnesium, the fatigue fighter!
MAGNESIUM is a mineral that’s important for the body to turn food into energy, and for bone health. Each day, it supports hundreds of chemical reactions in our systems.
But studies show that less than half of us consume the recommended daily amount, even though it is present in many of our foods such as green leafy vegetables and pumpkin seeds.
Magnesium is best known for helping to reduce tiredness and fatigue — and for fighting depression, lowering blood pressure and reducing inflammation and insulin resistance.
The greatest challenge we face when consuming magnesium through our diet is the level we absorb into our bodies. The amount we absorb has a direct effect on the benefits we obtain. One way to ensure we consume a consistent level of magnesium is by taking a daily supplement. But not all supplements are equal.
They face the same bioavailability challenges as food, and this varies depending on the source of magnesium used.
The reason magnesium is difficult to absorb is that it is not water soluble. This means that, to be absorbed, it must be bound to another compound. Most supplements use magnesium oxide. It is the most common form of magnesium.
But it only has an absorption rate of 4 per cent.
However, the magnesium supplements produced by a Cambridge-based company contain magnesium lactate.
This is derived from lactic acid and is highly soluble. Because of its solubility, it has an absorption rate of 45 per cent. Consuming large amounts of magnesium over a long period of time can affect our digestive system. By taking a supplement containing magnesium lactate, you can absorb greater amounts of magnesium into the body, while actually consuming less.
For example, a standard magnesium supplement contains 375mg of magnesium oxide.
A 4 per cent absorption rate means you would absorb 15mg of magnesium.
But the supplement contains 45mg of magnesium lactate, so a 45 per cent absorption rate means you would absorb 20.25mg of magnesium.
Not only will you absorb at least a third more magnesium by taking it rather than a standard supplement, but you will consume far less magnesium to achieve that level.