Magnesium is one of the most important minerals required for proper functioning of the human body. Most people however do not get sufficient magnesium from their daily diet. Magnesium gluconate has emerged as one of the widely used magnesium supplements due to its high bioavailability and gentle absorption in the body. This article discusses the benefits of magnesium gluconate supplementation.

What is Magnesium?

Magnesium is the fourth most abundant mineral in the body after calcium, potassium, and sodium. Around 60% of magnesium in the body is found in bones. It plays a key role in over 300 biochemical reactions in the body related to muscles and nerves, blood pressure regulation, energy production, DNA and RNA synthesis etc. Some of the major functions of magnesium include:

- Muscle and nerve function: Magnesium is required for the proper functioning of enzymes involved in the creation of adenosine triphosphate (ATP), the energy currency of cells. It also helps regulate calcium levels vital for muscle contraction and nerve impulses.

- Blood pressure regulation: Magnesium helps dilate blood vessels leading to lower blood pressure levels. It counteracts the effects of sodium and regulates blood flow.

- Energy production: Magnesium plays a crucial role in glucose metabolism and the Krebs cycle to produce energy. It is therefore important for overall energy levels.

- Bone health: Magnesium, along with calcium and vitamin K2 is required for bone mineralization and strength. Magnesium deficiency has been linked to increased risk of osteoporosis.

- DNA and RNA synthesis: The mineral is required as a cofactor for many enzymes involved in nucleic acid synthesis and cell replication.

Magnesium Deficiency - Common yet Underdiagnosed

Despite its importance, magnesium deficiency is one of the common yet frequently undiagnosed nutrient deficiencies across the world. Some major causes of magnesium deficiency include:

- Low dietary intake: Refined foods devoid of magnesium and over-reliance on processed foods low in nutrients lead to low magnesium levels.

- Alcoholism: Excessive alcohol intake inhibits magnesium absorption and causes increased loss through urine.

- Malabsorption: Conditions affecting nutrient absorption like celiac disease, Crohn's disease, ulcerative colitis, etc. decrease magnesium levels.

- Diabetes: Both type 1 and type 2 diabetes are linked with depleted magnesium stores due to increased urinary excretion.

- Certain medications: Diuretics, antibiotics, proton pump inhibitors impact magnesium balance.

Symptoms of a magnesium deficiency include muscle cramps, twitching, weakness, fatigue, irritability, headache, loss of appetite, abnormal heart rhythms etc. If left unaddressed, it can increase the risk of chronic diseases.

Magnesium Gluconate: A Great Supplement Form

Magnesium gluconate is one of the most absorbable and gentler forms of magnesium supplement for restoring magnesium levels. Some key aspects of magnesium gluconate include:

- High absorption: About 35% of elemental magnesium from gluconate is absorbed in the intestines, making it highly bioavailable form.

- Gentle on the stomach: Being water-soluble, gluconate salts do not cause laxative effects typically associated with magnesium oxide or citrate at higher doses.

- Balanced dosing: The gluconate molecule helps provide a slower and balanced release of magnesium ions in the body.

- Multitude of uses: Oral, sublingual, transdermal, topical, IV forms help treat a variety of conditions related to magnesium deficiency.

Benefits of Magnesium Gluconate Supplementation

Regular intake of Magnesium Gluconate supplements as recommended by a healthcare practitioner can offer following important benefits:

- Reduces muscle cramps, restless legs syndrome: As a natural relaxant, it counteracts effects of calcium and relaxes muscles.

- Supports bone health: Together with calcium, it keeps bones strong by promoting bone mineralisation.

- Manages blood pressure levels: Its vasodilation effects optimize arterial elasticity and lowers systolic as well as diastolic pressure.

- Boosts heart health: Lowers risks of arrhythmias, atherosclerosis. Improves coronary flow and prevents heart attacks.

- Enhances energy levels: Being involved in ATP production, it optimises energy levels and prevents chronic fatigue.

- Supports nerve function: Keeps nerves firing properly, prevents tingling sensation and prevents nerve problems.

- Relieves stress, anxiety and insomnia: As a natural relaxant, it calms down nervous system and ensures sound sleep.

- Improves glucose metabolism: Supports insulin function, absorption and helps stabilise blood sugar levels.

Dosage and Safety

The recommended dosage of magnesium gluconate is 125 to 350 mg elemental magnesium per day. The dosage may be adjusted based on the individual's requirement, intake from other dietary sources and any underlying condition. No significant adverse effects have been reported with magnesium gluconate even at dosages as high as 1,000 mg per day. However, it is always advisable to consult a healthcare provider before starting any supplements.

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