Understanding the Importance of Magnesium

Understanding the Importance of Magnesium

This article has been researched and written by Arelang Naturals® in-house writers.


On a typical Monday morning, it's a struggle to shake off weekend fatigue and jump out of bed, no matter how old you are. As the alarm jolts you awake, you reluctantly drag yourself from the comfort of your bed, craving for that first sip of coffee or tea, to jumpstart your day. Yet, as you sip your morning brew and scroll through your phone, a sudden wave of muscle cramps interrupts the tranquillity. Wincing in discomfort, you ponder the cause – stress, lack of sleep, or perhaps a deficiency in Magnesium?

Magnesium, has been long overlooked amidst the mineral hierarchy, plays a crucial role in maintaining vital bodily functions. Unlike its more boastful counterparts like Calcium, Sodium, Potassium; Magnesium quietly supports muscle relaxation and energy levels, deserving recognition for its vital contribution to overall well-being. So, amidst the chaos of daily life, let's take a moment to appreciate the subtle yet significant role of Magnesium in sustaining vitality and health.


What is Magnesium and Why Does it Matter?

Before diving into the depths of Magnesium's significance, let's grasp its essence. Magnesium isn't merely a mineral; it's the hidden hero in over 300 enzymatic reactions within our bodies. From fueling our energy production to controlling muscle and nerve function, preserving bone health, regulating heart rhythm and even regulating our sleep cycles, Magnesium plays a pivotal role in our overall well-being.

The Magnesium Gap: Understanding Deficiency

Despite its paramount importance, Magnesium deficiency is a lot more common than you may think, particularly among individuals with erratic dietary patterns or certain medical conditions. This insufficiency can cause a lot of health problems, resulting in various forms such as muscle cramps, fatigue, and even heart irregularities – silent adversaries that often slip beneath the radar.

So how much Magnesium do we need? - Recommended Daily Allowance (RDA)

To achieve optimal health, it's imperative to meet the recommended daily intake of Magnesium. For adult males, this intake ranges around 400-420 mg per day, whereas for adult females, it is slightly lower at 310-320 mg per day1. Typically, Magnesium absorption involves:

- 40% of Magnesium intake is absorbed in the small intestine.

- 5% absorbed in the large intestine.

- 55% leaving the body as waste!

Given that the body can only absorb around 20-50% of the Magnesium consumed, there's a significant risk of Magnesium deficiency 2, which leads individuals seeking external sources of Magnesium supplementation, most likely the synthetic formats.

The Downside of Synthetic Supplements

With countless options flooding the market, it's extremely important to recognize that NOT all Magnesium supplements are made equal. Many boast synthetic forms of Magnesium, like Magnesium oxide, Magnesium chloride, or Magnesium sulfate, which unfortunately offer poor bioavailability. As a result, unaware consumers experience unpleasant side effects such as nausea, cramps, and diarrhoea, while also burdening their livers with synthetic compounds and harmful metabolites. Therefore, it's essential for discerning individuals to carefully examine labels before incorporating any supplementation into their regimen, including Magnesium.

The Natural Advantage: Magnesium from Whole Foods

Unlike synthetic forms, Magnesium found in whole foods has a unique advantage. Take pumpkin seeds, almonds, spinach, or black beans, for example. These natural sources of Magnesium come bundled with a host of other nutrients and compounds that work together to enhance absorption. Each of these wholesome foods not only provides Magnesium but also includes a natural synergy that maximizes its benefits for our bodies, perfectly aligning with our physiological needs.


The superiority of Magnesium from natural sources stems from various factors.

1.The presence of cofactors like vitamin B6 and zinc facilitates absorption, fostering a seamless assimilation process.

2.Magnesium, in its organic forms like citrate or malate, found abundantly in foods, garners favour from the digestive system, exhibiting higher absorption rates even amidst lower stomach acidity levels, a feat unmatched by synthetic counterparts.

3.The body has mechanisms to regulate the absorption of nutrients from whole foods, ensuring that Magnesium is absorbed at a rate that matches the body's needs. In contrast, synthetic Magnesium supplements deliver Magnesium in higher concentrations, which can overwhelm the body's absorption mechanisms and result in less efficient utilisation.

Embracing Nature's Bounty: Magnesium-Rich Foods

Elevating your Magnesium intake can be made into a delectable journey through nature's bounty. From the satisfying crunch of almonds to the velvety richness of avocados, an array of plant-based delights stands as reservoirs of this vital mineral. By incorporating these few changes into your diet, you not only please your palate but also nourish your body, strengthening it against potential deficiencies from within.

Opting for Nature's Magnesium

In a world seduced by synthetic allurements, it behoves us to return to nature's embrace for our Magnesium requisites. By prioritising whole foods teeming with this essential mineral not only ensures superior utilisation of this essential mineral but also aligns with the body's innate processes, minimising the potential risks associated with synthetic supplements.

Nature gives us all of things to keep us healthy. Instead of using complicated and possibly dangerous synthetic chemicals, we can just tweak what we eat and how we live to stay healthy. Like getting fresh milk locally instead of messing with lyophilized milk powders, going natural fits with what our bodies naturally like. Mrs. Nikita Naterwalla, Founder of Caim by årelang, trusts in Nature's Potency. Crafting candyceuticals from elements of nature, she advocates for simple lifestyle shifts to conquer health challenges. She believes in keeping it simple, sticking to what nature gives us, and staying healthy the easy & better way.


1. Bohn T. Dietary Factors Influencing Magnesium Absorption in Humans. Current Nutrition & Food Science. 2008;4:53-72.

2. World Health Organization. Calcium and Magnesium in Drinking Water: Public health significance. Geneva: World Health Organization Press; 2009.

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