Magnesium: Why You Need More
MgO is the best kept secret in SA!
According to my research. Gram for gram. MgO gives you the highest value for money. Compared to other magnesium supplements in South Africa!
Delivering more absorbable elemental magnesium per dose than any other form of magnesium! Let me explain.
1. What is Elemental Magnesium?
Elemental magnesium is the pure "magnesium only" portion of the mineral, excluding the weight of any bound substances in foods or supplements.
Magnesium is always combined with other compounds, so the elemental amount is calculated by subtracting the weight of those attachments. For example:
- 500 mg Magnesium Glycinate (ideal for inflammation) contains 70 mg elemental magnesium.
- 500 mg Magnesium L-Threonate (ideal for brain) contains 40 mg elemental magnesium.
- 500 mg Magnesium Citrate (ideal for constipation) contains 55 mg elemental magnesium.
- 500 mg Magnesium Malate (ideal for muscles) contains 60 mg elemental magnesium.
- 500 mg Magnesium Oxide (ideal for muscles and inflammation) contains 240 mg elemental magnesium.
2. How Much Do We Need Daily?
The Recommended Daily Allowance (RDA) for magnesium is between 300 and 420 mg of elemental magnesium daily. Depending on age, gender, and pregnancy status.
However, this is based on outdated science from a century ago. Calculated from magnesium lost in urine (e.g., if 400 mg is excreted, you need 400 mg). Which assumes all ingested magnesium is absorbed and all absorbed magnesium is excreted via kidneys. Not true.
In reality, only a fraction of ingested magnesium is absorbed, with two-thirds or more lost in stool. Lots of absorbed magnesium is also lost in sweat. Ask any athlete who start cramping during a long race. So an RDA of about 1,000 mg elemental magnesium would bring us closer to 400mg available for use in the body.
Studies show ~80% of U.S. adults are deficient even by the lower RDA standard (300–400 mg).
South African regulations limit supplemental elemental magnesium to no more than 250 mg per person per day. How does that make sense?
3. How Much Did Our Ancestors Take Daily?
Archaeological comparisons of magnesium content in ancient human teeth and bones to modern ones, estimate that our ancestors absorbed about 600 mg or more of elemental magnesium daily. That reflects absorbed (not just ingested) amounts, as magnesium is incorporated into bones and teeth with calcium, boron, and trace minerals.
4. Where Did They Get Their Magnesium?
Our ancestors got much of their magnesium from natural water sources like wells and springs. Which were rich in minerals. Especially magnesium. Unlike modern purified tap water. Natural spa waters, high in magnesium, are often linked to "miraculous" healing claims. Coincidence?
While foods like avocados, cashews, black beans, or spinach contain magnesium, it’s nearly impossible to get 600 mg daily from diet alone, e.g. you need:
- 10 medium avocados
- 1 cup of cashews
- 3.5 cups of black beans - sheez.
- 4 cups of cooked spinach daily - yuck!
You get the picture!
5. Why don't you need extra Calcium but more Magnesium?
Studies show extra calcium supplementation (over 300 mg elemental calcium daily) does not boost bone density but rather increases the risk of premature death from any cause. Higher doses are linked to higher risk.
If you consume dairy and/or Nucleo, you definitely don’t need extra calcium.
However, the more Magnesium and vitamin D3 you take, the more it supports bone density. Higher magnesium intake (at least 500 mg elemental daily, with trends suggesting benefits continue upward) is linked to longer, healthier life, with no studies showing harm at higher doses.
6. So how do I achieve 500 or 600mg of Magnesium?
50g of Nucleo includes 105 mg elemental magnesium. Adding two MgO capsules (240 mg x 2 elemental magnesium), brings the total close to 600 mg.
You might even need more depending on how active you are. Why not experiment. Try one extra cap daily for a week. Then two caps daily apart from Nucleo. Then three caps. Take it before training or before going to bed. See if you can feel a difference in energy or less cramping or improved sleep. High-performance athletes take up to 5 MgO capsules (1,200 mg) daily without ill effects.
Let's Conclude:
Who needs magnesium?
Everybody, because:
- Most adults have too little magnesium in their bodies.
- You have to take magnesium daily, since your body absorbs little and excretes lots.
- It is almost impossible to get enough magnesium from food alone.
- Our water supplies are not helping us get magnesium any more.
What is magnesium good for?
- Muscles: Improves strength, endurance, acceleration, reduces cramping
- Bones: Anti-osteoporosis, faster fracture healing
- Brain: Sleep, calm, attention span, memory, happy mood
- Stress: Lowers cortisol (stress hormone), increases GABA (calming hormone)
- Immune system: Improved immune response, “balances” immune system
Magnesium is beneficial in many conditions, including cancer, auto-immune disease, asthma, depression, insomnia, ADHD, nerve injury, bone fractures, etc.
Why MgO?
Magnesium oxide (MgO), one of the cheapest forms of magnesium, is generally reviled for its low bioavailability (about 8% of what is taken ends up in your body). But… that study was done with tablets.
Magnesium oxide dissolves fairly well in stomach acid, which increases the availability a lot. A 1994 study explains what this means. Where MgO was presented in capsule form (instead of compacted, tablets), availability rose to 22.8%.
Capsules rapidly dissolve in stomach acid, tablets don’t.
In that same study, magnesium glycinate (commonly regarded as the best absorbed form of magnesium), scored an availability of 23.5%.
In other words, for all practical purposes, MgO in capsule form is as good as the best absorbed form of magnesium out there. Only much cheaper.
The truth is, magnesium is absorbed in ionic form in the first few inches of the gut (the duodenum). You don’t need “slow” Mag, you need one that instantly dissolves in the stomach.
Taking it up a notch
We added D-Ribose to our MgO.
D-Ribose is known to significantly boost the absorption of magnesium from the gut.
The result is that even one capsule of MgO gives you a noticeable lift in energy within hours of taking the first dose.
How much is too much Magnesium?
Humans happen to have a nifty magnesium regulating mechanism. It is called diarrhoea (scientific term: jippo guts).
If you take in too much magnesium, you get the runs and the excess is excreted in the form of runny diarrhoea. This mechanism is so effective, it is virtually impossible to get a magnesium overdose via oral intake.
1 - Each capsule of MgO supplies 240 mg elemental Magnesium – more than any other magnesium supplement available in South Africa!
2 - Gram for gram, MgO is by far the cheapest magnesium supplement in South Africa.
3 - MgO is well absorbed, thanks to some clever biochemistry.
4 - MgO is highly unlikely to cause diarrhea, a common side effect of many magnesium supplements.
Perfect for athletes, students, mothers, executives and the elderly.
For more on the benefits of Magnesium during pregnancy click here