Dr. Nuria Roda / Alberto Tejero
Magnesium is an essential mineral for the optimal functioning of the organism. It participates in more than 300 biochemical reactions, including energy production, as well as muscle and nerve function. Currently, its importance becomes even more relevant due to modern lifestyles that can decrease its levels in the body. Its bioavailability is key since many types exist, but not all are absorbed equally.
Nowadays, when stress, poor diet, and a sedentary lifestyle affect a large portion of the population, ensuring a good magnesium intake becomes fundamental for maintaining overall well-being and long-term vitality. Magnesium is an essential mineral for the optimal functioning of the organism, although it often goes unnoticed compared to other better-known nutrients. It participates in more than 300 biochemical reactions, including energy production, muscle and nerve function, blood glucose regulation, and bone health. Currently, its importance becomes even more relevant due to modern lifestyles with inadequate diets, high stress levels, and a fast-paced rhythm of life that can decrease its levels in the body. For that reason, there are various varieties of magnesium supplements, which can sometimes make it difficult to choose; occasionally, they even combine different types to increase its absorption in the body. In turn, there are formulations that include substances such as amino acids and minerals that add synergy to the mineral’s benefits. This post will specifically address the benefits of various forms of magnesium and their synergistic effect alongside vitamin B6.
Magnesium N-Acetyl Taurinate (ATA Mg®): The acetylation of taurine confers a lipophilic character that increases the bioavailability of magnesium and taurine at the intestinal level by 20–50% compared to other forms of magnesium. The acetyl group facilitates the passage through membrane phospholipids, which translates into better penetration of the mineral and taurine into cells and an improved passage across the blood-brain barrier.1 Magnesium and taurine have similar effects; both reduce blood pressure, stabilize nerve cell transmission by reducing hyperexcitability, and improve cardiac muscle contraction.2 On the other hand, taurine plays a role in transporting minerals across the cell membrane and helps retain magnesium in the heart and other cells, functioning differently for different cell types throughout the body, such as nerve, heart, immune, skin, and many other cells. Studies have also shown that taurine leads to an increase in magnesium concentrations in cells critical for bone formation and as a reservoir for those other vital functions.3
Magnesium Bisglycinate: Is another form that depends less on stomach acidity levels. It is absorbed through the same channels as amino acids (specifically glycine) since the body does not view magnesium in this form as a mineral, but as an amino acid.4 This is beneficial because it avoids competing with other minerals. It is one of the best forms of magnesium supplementation when dealing with hypomagnesemia. It is usually the option most recommended by professionals for people with a deficiency in this mineral who want to correct it effectively, as it is very well absorbed and has high bioavailability.5 Furthermore, it has little laxative effect compared to other forms of supplementation.
Magnesium Malate: Is another of the most recommended forms of this mineral due to its high bioavailability and the additional benefits provided by malic acid. Unlike other salts such as magnesium oxide, which exhibits very low absorption, malate is assimilated efficiently in the body and, additionally, is gentler on the digestive system, making it an excellent choice for those who do not tolerate other presentations well. Malic acid, naturally present in many fruits, participates in the Krebs cycle, the cellular process responsible for producing energy. Thanks to this combination, magnesium malate not only contributes to meeting magnesium needs but also promotes the reduction of fatigue and improves physical and mental stamina. Therefore, it is especially useful for people with chronic fatigue, fibromyalgia, or muscle pain, as well as those seeking extra energy support in their daily lives.
WHAT ARE THE BENEFITS OF MAGNESIUM?
Magnesium is one of the most abundant elements in the body and is involved in hundreds of bodily processes: it regulates muscle and nervous system function, blood sugar levels, and blood pressure. In addition, it helps form proteins, bone mass (where it is mostly deposited), DNA, and energy in the form of ATP, as it is an important cofactor in the Krebs cycle.6
It is known to help the body process glucose and may help reduce the risk of insulin resistance and, consequently, diabetes. It is also very important for individuals engaging in intense physical activity, as it increases the mobilization of glucose from the blood into the muscle, in addition to helping eliminate lactic acid accumulated after exercise, largely preventing the onset of cramps, muscle soreness, or muscle fatigue.6,7
Another existing relationship is between magnesium intake and a lower risk of hypertension, suggesting that improving diet quality or supplying magnesium through supplementation could prevent hypertension in individuals with inadequate dietary intakes. In turn, some meta-analyses have also reported an inverse association between dietary magnesium intake and the risk of metabolic syndrome (a condition that includes dyslipidemia, hypertension, insulin resistance, and obesity), meaning it could also assist in the treatment of this pathology.8
As previously mentioned, magnesium is deposited in the bones. There appears to be a clear link between people with higher magnesium intake and greater bone density; thus, consumption of this mineral could reduce the risk of bone fractures. Furthermore, a higher intake of magnesium-rich foods or supplements could help older women or post-pregnancy women reduce the risk of osteoporosis.6
On the other hand, people suffering from migraines often have low magnesium levels in their blood or other tissues. Some studies indicate that magnesium supplements can reduce the frequency of migraines. In fact, one of the popular sayings recommending chocolate (a magnesium-containing food) to avoid mental fatigue or migraines would have a logical and scientific basis given these connections. Furthermore, it has been found that magnesium can aid in proper brain function and improve mood, which is why a deficiency is also correlated with a greater predisposition to suffering from depression and insomnia.9,10
MAGNESIUM: RECOMMENDED AMOUNTS AND INDICATIONS
The current Western diet contains less and less magnesium, which is why many people turn to supplementation to provide the body with the amount it needs. EFSA recommendations for an adult man are 350 mg/day, while women require 300 mg/day. Magnesium is naturally present in some foods and is also added to certain fortified foods.6 Some sources of this mineral are: legumes, nuts, green leafy vegetables (spinach), cocoa, seeds, whole grains, and other enriched foods and dairy products.11
Insufficient magnesium intake can be associated with symptoms such as muscle pain, cramps, restless legs syndrome, migraines, fatigue, depression, lack of concentration, hypertension, and insomnia, among others. Population groups at higher risk of suffering from magnesium insufficiency include people with gastrointestinal diseases (such as Crohn’s disease or celiac disease), type 2 diabetics, individuals with long-term alcoholism problems, and the elderly.
WHAT ARE THE BENEFITS OF VITAMIN B6?
Vitamin B6 promotes the transport of magnesium across cell membranes, optimizing its bioavailability, but on its own, it can also provide many vital benefits. B6 is present in many multivitamin preparations for adults and children and is added to foods as a supplement in foodstuffs, energy bars, and powders. The most assimilable form of this vitamin is PLP (pyridoxal phosphate), which is a critical cofactor for hundreds of biochemical reactions that regulate basic cellular metabolism, including the metabolism of carbohydrates, lipids, amino acids (homocysteine), hemoglobin formation, gluconeogenesis, and glycogenolysis, all of which affect overall physiology.12
Epidemiological surveys have found that a higher intake of foods containing high amounts of vitamin B6 correlates with better mental health. Vitamin B6-dependent enzymes are required for the biosynthesis of at least three major neurotransmitters: epinephrine (or adrenaline), dopamine, and serotonin, which contribute to normal psychological function, relieving stress, and improving mood. It should be noted that the WHO predicts that depression will be the primary cause of mental disorders by the year 2030, and multiple studies have shown that deficiencies in this vitamin negatively affect mental health and cognitive abilities, meaning it may increasingly be needed in supplement form or by increasing dietary requirements.13 In turn, low levels of vitamin B6 have been shown to deplete both magnesium and taurine, creating synergy among the three substances, which is why they are added together.
Vitamin B6 deficiency can present with seizures, mental status changes, normocytic anemia, non-specific itchy rash, cheilitis, glossitis, and depression.14
An adequate intake of this vitamin helps reduce tiredness and fatigue and strengthens our defenses against bacteria and microorganisms that can cause infections, especially during periods of stress and colds.15 Vitamin B6 is present naturally in foods and is added to others. To obtain the recommended amounts, a variety of foods should be consumed, such as poultry, fish, potatoes, starchy vegetables, and fruits (other than citrus).11
Combining both with vitamin D may also be recommended to better assimilate magnesium into bone and because it helps regulate defenses.16
Therefore, a supplement featuring these three forms of magnesium and containing B6 will allow for greater efficacy regarding enhanced bioavailability and utilization of their benefits. It also provides better tolerance for anyone without causing intestinal discomfort while distributing across multiple parts of the body—covering the brain, muscles, and heart—and contributing to energy metabolism.
BIBLIOGRAPHIC REFERENCES
- Report T2016-00122 Keyfood. Synapharm Internal document, March 2018: Y-J.Schneider. Comparative study of the bioavailability of magnesium-N-acetyltaurinate on cell lines. Cellular biochemistry, Nutritional and Toxicological Laboratory UCL/ISV/BCNT
- McCarty MF. (1996). Complementary Vascular-Protective Actions of Magnesium and Taurine: A Rationale for Magnesium Taurate. Medical Hypotheses (1996) 46. 89-100
- Choi, MK & Bae, YJ (2015). Association of magnesium intake with high blood pressure in Korean adults: Korea National Health and Nutrition Examination Survey 2007-2009. PloS one , 10 (6), e0130405. https://doi.org/10.1371/journal.pone.0130405
- Ates, M., Kizildag, S., Yuksel, O., Hosgorler, F., Yuce, Z., Guvendi, G., Kandis, S., Karakilic, A., Koc, B., & Uysal, N. (2019). Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biological trace element research, 192(2), 244–251. https://doi.org/10.1007/s12011-019-01663-0
- Siebrecht et al. (2013). Magnesium Bisglycinate as safe form for mineral supplementation in human nutrition. OM & Ernährung. 2013;(144):1–16. Accessed from: https://www.omundernaehrung.com/media/documents/en/Siebrecht_Dr_Stefan_Magnesium_bisglycinate.pdf
- https://ods.od.nih.gov/factsheets/Magnesium-DatosEnEspanol/
- Mario Barbagallo et al. Magnesium and type 2 diabetes, World J Diabetes; 2015, 6(10): 1152-1157.
- Sarrafzadegan N, Khosravi-Boroujeni H, Lotfizadeh M, Pourmogaddas A, Salehi-Abargouei A. Magnesium status and the metabolic syndrome: A systematic review and meta-analysis. 2016;32(4):409-417.
- Gorica Djokic1 et al. The Effects of Magnesium –Melatonin -Vit B Complex Supplementation in Treatment of Insomnia. Open Access Maced J Med Sci. 2019 Sep 30; 7(18):3101-3105.
- Anna Serefko et al. Magnesium in depression, Pharmacological reports; 2013, 65, 547-554.
- USDA Food Composition Database. https://fdc.nal.usda.gov/
- Brown, M. J., Ameer , M. A., & Beier, K. (2021). Vitamin B6 Deficiency. In StatPearls. StatPearls Publishing.
- Parra, M., Stahl, S. & Hellmann, H. (2018). Vitamin B6 and its role in cell metabolism and physiology. Cells, 7 (7), 84. https://doi.org/10.3390/cells7070084.
- https://ods.od.nih.gov/pdf/factsheets/VitaminB6-DatosEnEspanol.pdf
- Adrian F. Gombart et al. A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection. Nutrients; 2020, 12, 236.
- Pointillart A. et al. Effects of dietary vitamin D on magnesium absorption and bone mineral contents in pigs on normal magnesium intakes. Magnes Res; 1995, 8(1):19-26.