What helps magnesium absorption
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Factors Enhancing Magnesium Absorption
Magnesium is a vital mineral involved in numerous physiological functions, including muscle and nerve function, blood glucose control, and bone health. Understanding the factors that enhance magnesium absorption can help optimize its intake and utilization in the body. This article synthesizes research findings on various elements that influence magnesium absorption.
Short-Chain Fructo-Oligosaccharides (sc-FOS)
Impact on Magnesium Absorption
Short-chain fructo-oligosaccharides (sc-FOS) have been shown to significantly improve magnesium absorption. Studies involving adolescent girls with low calcium intake demonstrated that daily consumption of 10 grams of sc-FOS for 36 days increased magnesium absorption by 18%. Similarly, in postmenopausal women, a 5-week intake of sc-FOS resulted in a 12.3% increase in magnesium absorption. These findings suggest that sc-FOS can be a beneficial dietary addition for enhancing magnesium uptake.
Vitamin D
Role in Magnesium Absorption
Vitamin D plays a crucial role in magnesium absorption, particularly at pharmacological doses. It has been observed that vitamin D increases magnesium absorption in both vitamin D-deficient and vitamin D-replete animals. However, a substantial portion of magnesium absorption occurs independently of vitamin D, indicating that while vitamin D is beneficial, it is not the sole factor in magnesium absorption. Additionally, magnesium is essential for the activation of vitamin D, highlighting a synergistic relationship between these two nutrients.
Low Digestible Carbohydrates
Influence on Magnesium Absorption
Low digestible carbohydrates, such as polyols, have also been found to enhance magnesium absorption. In a study with healthy young men, the ingestion of fermentable, low digestible carbohydrates increased the relative apparent absorption of magnesium by about 25%. This suggests that incorporating such carbohydrates into the diet can improve magnesium uptake without significantly affecting calcium absorption.
Magnesium Compounds
Bioavailability of Different Magnesium Forms
The form of magnesium consumed can affect its absorption and bioavailability. Research indicates that organic magnesium compounds, such as magnesium citrate and magnesium malate, are better absorbed than inorganic compounds. For instance, magnesium citrate has been shown to increase muscle and brain magnesium levels effectively. This highlights the importance of choosing the right form of magnesium supplement to maximize absorption.
Dietary and Supplementary Sources
Food and Supplement Absorption
Magnesium absorption from food sources, such as almonds, is comparable to that from soluble magnesium supplements like magnesium acetate. However, enteric-coated magnesium supplements may impair magnesium bioavailability, suggesting that the form and preparation of magnesium supplements can influence their effectiveness.
Conclusion
Enhancing magnesium absorption involves a combination of dietary choices and understanding the interactions between different nutrients. Short-chain fructo-oligosaccharides, vitamin D, low digestible carbohydrates, and the form of magnesium consumed all play significant roles in improving magnesium uptake. By considering these factors, individuals can optimize their magnesium intake and support overall health.
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