Core Sleep and Recovery Protocol

Discussion:

Magnesium has numerous critical roles in human physiology, and its intake is imperative for supporting overall health. It is a cofactor in more than 300 enzymatic reactions that regulate essential functions, including energy production, blood pressure, blood glucose, bone development, and muscle and nerve function. Magnesium is widely available in foods such as whole grains, nuts and seeds, legumes, and green leafy vegetables.

1 In the United States, dietary surveys show magnesium intake is consistently below age-specific minimum recommended levels. An analysis of data from the National Health and Nutrition Examination Survey (NHANES) found that nearly half of Americans ingest less magnesium from food and beverages than is recommended.

2 Insufficient intake of magnesium is implicated in a wide range of health concerns, including those that affect the brain and nervous system.*

Supplemental magnesium can help ensure optimal intake, yet absorption pathways vary among the different forms, and some types can cause gastrointestinal (GI) distress in those with impaired digestion. Factors affecting absorption, tolerance, and retention of supplemental magnesium include the status of magnesium stores in the body and the type or form of magnesium ingested.*

3 Magtein® (Patented Magnesium L-Threonate) More than 10 years of research at MIT went into developing Magtein, a magnesium compound comprised of magnesium and threonic acid commonly known as magnesium L-threonate. Magnesium L-threonate has been suggested to be more bioavailable than other sources of magnesium and has been studied for its unique ability to cross the blood–brain barrier delivering magnesium to brain cells.*

4-6 Magnesium Lysinate Glycinate Chelate Amino acids are used as chelating agents for magnesium to enhance bioavailability, stability, and safety. Chelates increase mineral bioavailability, protect magnesium from being bound in the GI tract, and lower the risk for osmotic diarrhea, which can occur in some forms.3 As an example of the increased bioavailability and tolerability of chelated minerals, the effect of magnesium diglycinate—a chelated form of magnesium bound to 2 glycine molecules—was assessed in subjects (N = 12) with ileal resections. Data from the results suggested that this form of chelated magnesium is likely absorbed intact via a dipeptide transport pathway in different areas of the gut than magnesium oxide, rendering it potentially more bioavailable in addition to being more suitable for those with intestinal resections.

7 Another study evaluating magnesium absorbability in healthy human subjects (N = 50) demonstrated that magnesium amino acid chelate had better short-term (24 hours) and long-term (60 days) absorbability when compared with magnesium oxide, but the results were not statistically significant.*

8 Magnesium lysinate glycinate chelate is a mineral amino acid chelate in which magnesium is bound to the amino acids lysine and glycine to create a complex that is readily absorbed across the intestinal wall like other chelated forms.* Di-Magnesium Malate This form of magnesium contains malic acid, which also forms a complex with magnesium. In a scientific opinion paper, the European Food Safety Authority (EFSA) cited an unpublished, randomized trial in healthy volunteers (N = 14) in which the bioavailability and tolerability of 150 mg of magnesium from bisglycinate chelate, buffered bisglycinate chelate, and di-magnesium malate were found to be significantly higher than magnesium oxide.

9 In an animal study, 5 magnesium preparations were evaluated by examining time-dependent absorption, tissue penetration, and effect on the behavior of the animals. Pharmacokinetically, the area under the curve calculation was highest for magnesium malate, suggesting enhanced bioavailability. Further research is needed in humans to assess the dose and effects of di-magnesium bound to malate on specific tissues and behavior.*

10 Brain Health and Cognitive Function Magnesium has been suggested to play a role in promoting synaptic plasticity in the brain, helping brain cells respond to signals with clarity and vigor without being overactivated. Cognitive decline has been linked to loss of