Additional information

Magnesium
Synonym(s): magnesium bisglycinate, magnesium carbonate, magnesium citrate, magnesium gluconate, magnesium gluconate, magnesium glycerophosphate, magnesium malate, magnesium oxide

Occurrence in food
Magnesium is found in varying amounts in foods due to its wide distribution in the animal and plant kingdoms. However, in the usual mixed diet, more than 2/3 of the magnesium ingested comes from vegetables and cereals. Magnesium is abundant in all green vegetables as an essential component of chlorophyll. In addition, whole grain products, oatmeal, nuts and legumes contain appreciable amounts of the mineral. Magnesium-rich fruits are berries and bananas. Of the animal foods, meat, fish, milk and dairy products contribute to meeting demand. Various mineral and drinking waters are also good sources of magnesium.

In the diet, various components decrease or increase the bioavailability of the mineral. Inhibitory can be a high fiber content, because it comes to complex formations, lactose and probably other carbohydrates can improve magnesium absorption through bacterial fermentation of the intestinal flora.

The magnesium content of foods can also be reduced by various preparation and processing procedures. Notable losses occur during vegetable preparation by soaking, blanching, and boiling in a lot of water (when the cooking water is discarded). Significantly higher losses than for other minerals are also recorded through the milling of grain.

Physiological effects
Enzyme activity: Involved as a coenzyme in over 300 enzymatic reactions, such as protein and nucleic acid synthesis.
Energy metabolism: activator of enzymes in the citrate cycle
Oxidative phosphorylation of ATP
Activation of cholesterol esterase in lipid metabolism
Nervous system and musculature: maintenance of membrane permeability.
Responsible for membrane stabilization as cofactor of the sodium-potassium pump
Regulation of excitation conduction as an antagonist of calcium
Hormone balance : release of hormones (e.g. insulin) and neurotransmitters (e.g. dopamine, glutamate).
Regulation of cellular signal transduction (second messenger)
Cardiovascular : regulation of cardiac pumping function and rhythmicity
Antithrombotic function by reducing platelet aggregation.
Regulation of vascular muscle tone, vasodilation

Health Claims EFSA Opinion on Magnesium
Helps reduce fatigue and tiredness
Contributes to normal muscle function
Contributes to normal mental function
Contributes to the electrolyte balance
Contributes to normal energy metabolism
Contributes to normal functioning of the nervous system
Contributes to normal protein synthesis
Contributes to the maintenance of normal bones
Contributes to the maintenance of normal teeth
Magnesium has a function in cell division

The physiological functions of magnesium
The total body stock of a healthy adult is 20 – 30 g of magnesium. Magnesium, like potassium, is a typical intracellular ion, found 60% in bone cells and 35% in skeletal and cardiac muscle cells. In addition to its structure-forming properties, magnesium is a cofactor of 300 different enzymes and thus involved in a wide variety of functions in the organism. Among other things, magnesium regulates membrane permeability and ion transport of sodium and potassium between the intracellular and extracellular space, thereby playing a central role in excitation conduction and muscle contraction (3).
The symptomatology of magnesium deficiency includes four areas: CNS, cardiovascular, gastrointestinal tract and muscular system. A marginal deficiency of magnesium leads to non-specific symptoms such as fatigue, nervousness or loss of appetite. Manifest deficiency may manifest as muscle spasms, neuromuscular hyperexcitation, cardiac arrhythmias, vasospasm, dizziness, numbness and tingling in the hands, and diarrhea alternating with constipation (3).

All approved connections:
Magnesium acetate, magnesium ascorbate, magnesium bisglycinate, magnesium carbonate, magnesium chloride, magnesium salts of citric acid, magnesium gluconate, magnesium glycerophosphate, magnesium salts of orthophosphoric acid, magnesium lactate, magnesium L-lysinate, magnesium hydroxide, magnesium malate, magnesium oxide, magnesium L-pidolate, magnesium potassium citrate, magnesium pyruvate, magnesium succinate, magnesium sulfate, magnesium taurate, magnesium acetyl taurate.

Bioavailability of various magnesium compounds
The highly soluble organic magnesium compounds (e.g., citrate, gluconate, malate, lactate) are generally more bioavailable than the inorganic compounds (e.g., carbonate, oxide, sulfate)

Magnesium citrate (provides approx. 15 % elemental magnesium)
Magnesium oxide (provides approx. 63 % elemental magnesium)
Magnesium gluconate (provides approx. 5 % elemental magnesium)
Magnesium carbonate (provides approx. 32 % elemental magnesium)
Magnesium malate (provides approx. 15 % elemental magnesium)
Magnesium glycerophosphate (provides approx. 12 % elemental magnesium)
Magnesium glycinate (provides approx. 12 % elemental magnesium)
Okinawa sango coral (provides approx. 10 % elemental magnesium and 20 % calcium)

References:
Micronutrient Coach® – The great BIOGENA compendium of nutrients. 4th ed. Verlagshaus der Ärzte, Editors: Dr. Christina Schmidbauer and Georg Hofstätter MSc.