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Magnesium

Magnesium is fast becoming recognised as one of the most important minerals for good health. Not only is magnesium essential for good bone health, but its role in helping the muscles and regulating bodily functions such as sleep is well recognised. Magnesium supports the nervous system, and many studies have shown its benefit for overall mental wellbeing. 

Magnesium has also been shown to benefit the muscles and a number of studies have shown that magnesium plays a role in energy metabolism and assists normal muscle contraction and relaxation. Magnesium is also crucial for Energy metabolism by the activation of enzymes known as ATPases, which are needed to generate ATP (adenosine triphosphate), an energy carrying molecule found in the cells of all living things. There is emerging evidence that Magnesium requirements are significantly elevated in athletes, and that performance might benefit higher intakes. 

The recommended daily intake of magnesium varies from around 300 to 400mg for an adult and can also vary depending on age and gender. Rich sources of magnesium include green leafy vegetables, nuts, beans and pulses. In general, foods containing a high amount of dietary fibre are also good sources of magnesium. About 30 to 40% of the magnesium in food is absorbed by the body.  

If choosing a magnesium supplement, a key consideration is the type of magnesium compound to choose. Magnesium in food does not exists in a free state and the magnesium molecule is bound to another molecule to form a magnesium salt. The most common form of magnesium in supplements is magnesium oxide, although many other types can be used as evidence has shown that certain other forms of magnesium are absorbed much more efficiently than magnesium oxide. 

In two human trials, magnesium oxide, one of the most common forms in magnesium dietary supplements because of its high magnesium content per weight, was less bioavailable than magnesium citrate, chloride, lactate or aspartate.  

Healthreach Magnesium powder is a formulation of magnesium carbonate and citric acid. When mixed with water it combines to form Magnesium Citrate in an ionic ratio of 1:1. The resulting magnesium compound is highly bioavailable and is easily absorbed by the body. It is also in an ionic state meaning it is separated in the water solution so that it is absorbed easier. It is available in an unflavoured powder and a tropical fruit flavour for those who prefer to drink something a bit sweeter! Healthreach Magnesium powder is made in Ireland and is available in all Horan’s Health Stores. 

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