Best source of magnesium
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Best Source of Magnesium: A Comprehensive Review
Introduction to Magnesium Sources
Magnesium is an essential mineral involved in over 300 metabolic reactions in the body, including protein synthesis, energy production, and DNA synthesis2. Given its critical role in maintaining health, identifying the best sources of magnesium is crucial for both dietary planning and supplementation.
Magnesium Citrate Malate in Supplements
Magnesium citrate malate (MgCM) is a mixed salt used in food supplements, containing 12-15% magnesium. Studies indicate that magnesium from MgCM is bioavailable, meaning it can be absorbed and utilized by the body. However, the exact extent of its bioavailability compared to other magnesium sources remains unclear due to a lack of comparative studies1. Despite this, MgCM is considered a viable source of magnesium in supplements.
Dietary Sources of Magnesium
Whole Grains, Spinach, Nuts, and Legumes
Whole grains, spinach, nuts, and legumes are excellent dietary sources of magnesium. These foods are not only rich in magnesium but also provide other essential nutrients that contribute to overall health. Consuming these foods can help prevent chronic diseases such as cardiovascular disease, type 2 diabetes, and hypertension2.
Milk and Dairy Products
Milk and dairy products are significant sources of dietary magnesium, although they contain magnesium at about 10% of the concentration of calcium. Approximately two-thirds of the magnesium in milk is soluble, making it readily available for absorption. There is potential for further research into fortifying milk and dairy products to enhance their magnesium content, thereby improving their nutritional value3.
Animal-Sourced Foods
Animal-sourced foods, particularly those from farm animals supplemented with magnesium, are also good sources of this mineral. Magnesium supplementation in farm animals improves their health and the quality of animal products, ensuring adequate magnesium content in the human diet. This practice helps prevent magnesium deficiency and supports bone development and muscle function4.
Magnesium Supplementation in Special Populations
Pregnancy
Magnesium supplementation during pregnancy has been studied for its potential benefits, including reducing fetal growth restriction and pre-eclampsia. However, the evidence is not strong enough to conclusively recommend magnesium supplementation for these outcomes. Some studies suggest that magnesium supplementation may reduce the need for hospitalization during pregnancy and improve certain neonatal outcomes, but more high-quality research is needed5.
Sustainable Magnesium Sources
Magnesium Hydroxide from Saltwork Bitterns
In the context of sustainable and green sources of magnesium, saltwork bitterns, a by-product of solar sea salt production, have been identified as a promising source. These bitterns contain high concentrations of magnesium and low levels of calcium and bicarbonates. Research has demonstrated the feasibility of extracting high-purity magnesium hydroxide from these bitterns, which can be used in various industrial applications6.
Conclusion
In summary, the best sources of magnesium include a variety of dietary options such as whole grains, spinach, nuts, legumes, and dairy products. Magnesium citrate malate is a viable supplement form, although its comparative bioavailability needs further study. Animal-sourced foods and sustainable sources like saltwork bitterns also contribute significantly to magnesium intake. Ensuring adequate magnesium consumption is essential for preventing chronic diseases and maintaining overall health.
Sources and full results
Most relevant research papers on this topic
Magnesium citrate malate as a source of magnesium added for nutritional purposes to food supplements
Magnesium citrate malate (MgCM) is a bioavailable source of magnesium for nutritional purposes in food supplements, but its extent of bioavailability cannot be established and its maximum use levels exceed the existing tolerable upper intake level for magnesium in supplements, water, or food and beverages (250 mg/day).
Magnesium in disease prevention and overall health.
Magnesium plays a crucial role in disease prevention and overall health, with low levels being associated with chronic diseases like migraines, Alzheimer's, and cardiovascular disease.
Highly CitedMagnesium in milk
Magnesium in milk plays a significant role in human health and can be efficiently delivered through fortification, offering potential for efficient dietary magnesium delivery.
The Contribution of Dietary Magnesium in Farm Animals and Human Nutrition
Magnesium supplementation in farm animals and humans improves performance, food quality, and prevents deficiency-related health conditions, with potential implications for bone development, muscle function, and overall health.
Very Rigorous JournalMagnesium supplementation in pregnancy.
Magnesium supplementation during pregnancy does not significantly affect perinatal mortality, small-for-gestational age, or pre-eclampsia rates.
Meta-AnalysisVery Rigorous JournalHighly CitedEvaluation of the Purity of Magnesium Hydroxide Recovered from Saltwork Bitterns
Saltwork bittern waste can be effectively extracted and purified to produce valuable magnesium hydroxide for industrial applications, with potential for water valorization and resource recovery.
An update on magnesium homeostasis mechanisms in plants.
Magnesium homeostasis mechanisms in plants can help develop strategies for biofortification of crops, addressing human magnesium deficiency and contributing to chronic disease conditions.
Highly CitedTherapeutic uses of magnesium.
Magnesium may help treat eclampsia, preeclampsia, arrhythmia, severe asthma, migraine, metabolic syndrome, glucose and insulin metabolism, and relieve symptoms of dysmenorrhea.
Highly CitedMagnesium chemistry and biochemistry
Magnesium is a reactive metal with a wide range of mineral forms, including dolomite, epsomite, and olivine, and is found in various minerals, including garnet and spinel.
Highly CitedMagnesium in man: implications for health and disease.
Magnesium supplementation can benefit treatment of various diseases and is essential for human health, particularly in the brain, heart, and skeletal muscles.
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