Magnesium is involved in more than 300 enzymatic processes in the human body. It plays a role in muscle contraction and relaxation, nervous system signalling, energy production (as a cofactor for ATP), protein synthesis, and the regulation of other minerals including calcium and potassium. It is one of the most metabolically active minerals in the body.
Common signs of insufficient intake
Surveys consistently show that a large portion of the population does not meet recommended daily intakes of magnesium through diet alone. Common signs of low intake include muscle tension or cramps, feelings of tiredness, difficulty sleeping, and irritability. These are not exclusive to magnesium — always consult a doctor for persistent symptoms — but they are frequently mentioned in people with low dietary magnesium.
Food sources
Magnesium is found in leafy green vegetables, nuts and seeds (especially pumpkin seeds and almonds), legumes, whole grains, and dark chocolate. Processing and cooking can reduce the magnesium content of foods. People whose diets are low in these food groups may benefit from a quality supplement.
Choosing a form
Not all magnesium supplements are equal. Magnesium oxide has a high elemental magnesium content but poor bioavailability. Magnesium bisglycinate and citrate are among the better-absorbed forms. Bisglycinate is particularly well tolerated and is often taken in the evening due to its effect on muscle relaxation.
Available in Lebanon
Supplements & More carries Magnesium Bisglycinate 750 mg delivered across Lebanon with cash on delivery.