by Magnesium, as most people know, is an important mineral that plays a vital role in over 300 bodily processes. From energy production and muscle function to blood sugar control and nerve signaling, magnesium is essential for overall health and well-being. However, many people suffer from magnesium deficiency due to poor diet and other factors. Thankfully, magnesium gluconate has emerged as one of the best supplemental forms of magnesium to remedy deficiency. Let’s take a deeper look at magnesium gluconate and why it should be your magnesium supplement of choice.
What is Magnesium Gluconate?
Magnesium gluconate is a mineral supplement that contains magnesium bonded with gluconic acid. Magnesium gluconate tablets or capsules provide the mineral magnesium combined with gluconate, an organic acid derived from corn or glucose. When taken orally, magnesium gluconate is absorbed readily by the body and efficiently delivers magnesium where it is needed for various biochemical processes. Compared to other magnesium supplements like magnesium oxide or citrate, magnesium gluconate has been shown to have better bioavailability.
Bioavailability and Absorption
The bioavailability of a nutrient refers to how much of it is absorbed by the body and made available for use. Magnesium gluconate has been found to have one of the highest bioavailability rates of all supplemental magnesium forms at around 28%. Studies show that it is readily absorbed in the intestines and efficiently transported into cells throughout the body where magnesium is required. In contrast, magnesium oxide has a very poor absorption rate of only 4%. Magnesium citrate is slightly better absorbed at 20-30%, but still lags behind gluconate. This makes magnesium gluconate a very efficient magnesium delivery system for the body.
Minimal Side Effects
Due to its high absorbability and gentle nature, magnesium gluconate rarely causes digestive side effects even at moderately higher doses. Some people taking magnesium oxide or citrate may experience laxative effects, diarrhea or abdominal discomfort. However, magnesium gluconate is generally well-tolerated by most individuals. Many recommend starting with a low dose and gradually increasing as needed to avoid any potential mild side effects like loose stools. But the risk and severity of side effects is significantly lower with Magnesium gluconate than other forms.
Supports Cardiovascular Health
Studies show that optimizing magnesium status through supplementation can support heart health in multiple important ways. Magnesium plays a role in relaxing blood vessels and reducing inflammation throughout the body. It helps regulate blood pressure levels and promotes healthy cardiac function. Deficiency has been linked to higher risks of heart attack, stroke and cardiovascular disease. By supplementing with a bioavailable form like magnesium gluconate, individuals can work to protect cardiovascular health and potentially reduce factors that could lead to problems down the road.
Bone Health Benefits
A magnesium deficiency has detrimental effects on bone health by interfering with vitamin D and calcium absorption and metabolism. Magnesium is considered a major mineral for building strong bones and maintaining bone mineral density as we age. It helps incorporate calcium into the bone matrix and reduces excretion of calcium from the body. Supplementing with magnesium gluconate when dietary intake is inadequate can help support bone density and structure while also lowering fracture risk. This is especially important for postmenopausal women and aging populations.
Diabetes and Blood Sugar Management
Elevated blood sugar and insulin resistance place great demands on the body’s magnesium stores. Diabetics are more prone to developing magnesium deficiency than non-diabetics. Low magnesium further exacerbates blood sugar control issues and insulin function. However, research shows that supplementing with magnesium gluconate can help stabilize blood glucose levels, enhance insulin sensitivity and reduce complications related to diabetes. This form of magnesium normalized A1C scores and supported healthy blood sugar metabolism in deficient diabetics.
Muscle Health and Athletic Performance
As the fourth most abundant mineral found in the body, magnesium plays a structural role in muscles and aids muscle contraction. Deficiency can cause muscle weakness, cramps, spasms and poor endurance. Magnesium supplementation with gluconate is shown to improve strength, power and exercise capacity. Many athletes and bodybuilders supplement regularly as fatigue resistance and muscle efficiency depends on adequate magnesium. Doses of 225-450mg daily of magnesium gluconate may enhance athletic performance and support overall muscle function.
Managing Stress and Promoting Relaxation
Mental stress depletes magnesium in the body as it helps produce calming neurotransmitters like GABA and relaxes muscles throughout the nervous system. Chronic stress linked to modern lifestyles leads many to become deficient. Magnesium gluconate can work to counteract the impacts of stress on both physiology and mood. Research shows supplemental magnesium from this high-quality source promotes relaxation, alleviates anxiety and supports restful sleep – all important for mental well-being. Magnesium’s calming properties may aid in managing stress more effectively.
