MAGNESIUM: THE MULTIFARIOUS MINERAL OF LONGEVITY
DR. MARK L GORDON
MARCH 2025
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Magnesium, smagnesium, who knew that there were so many different biologically active forms that have unique preferences for different cells and organ systems? Looking through this chart you will see that there is a need for multiple forms of Mg to address the optimization of our health in our new world of Biohacking Yourself.
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The Diversity of Magnesium
Magnesium Form: Magnesium Citrate¹
Primary Function: Magnesium bound to citric acid
Absorption: High
Main Bodily Effects: Enhances bowel movements (laxative), supports muscle and nerve function, regulates blood sugar, and boosts energy production
Common Uses: Relieves constipation, boosts energy, muscle cramps, migraines
Magnesium Form: Magnesium Glycinate¹
Primary Function: Magnesium bound to glycine
Absorption: High
Main Bodily Effects: Calming effects on the nervous system, improves sleep quality, reduces anxiety, supports cognitive function
Common Uses: Treats anxiety, depression, insomnia
Magnesium Form: Magnesium Malatec¹
Primary Function: Magnesium bound to malic acid
Absorption: Moderate to high
Main Bodily Effects: Supports muscle function and energy production, reduces muscle pain and fatigue
Common Uses: Chronic fatigue syndrome, fibromyalgia, muscle pain
Magnesium Form: Magnesium Threonate
Primary Function: Magnesium bound to threonic acid
Absorption: Moderate
Main Bodily Effects: Crosses the blood-brain barrier, enhances cognitive function, memory, and learning
Common Uses: Cognitive support, Alzheimer’s disease, brain health
Magnesium
Magnesium is a mineral essential for many bodily functions, including muscle and nerve function.
Magnesium Form: Magnesium Oxide
Primary Function: Magnesium bound to oxygen
Absorption: Low
Main Bodily Effects: Acts as a laxative, neutralizes stomach acid, less bioavailable for cellular uptake
Common Uses: Heartburn relief, digestive issues, constipation
Magnesium Form: Magnesium Chloride
Primary Function: Magnesium bound to chlorine
Absorption: Moderate to high
Main Bodily Effects: Improves cellular magnesium levels, promotes hydration, boosts immune system, aids digestion, and supports nerve function
Common Uses: Topical applications, digestive aid, stress relief
Magnesium Form: Magnesium Sulfate
Primary Function: Magnesium bound to sulfuric acid (commonly known as Epsom salts)
Absorption: Moderate (for oral use)
Main Bodily Effects: Reduces inflammation, relieves muscle tension, detoxifying effects, promotes relaxation
Common Uses: Soaks for muscle recovery, stress relief, minor sprains
Magnesium Form: Magnesium L-Aspartate¹
Primary Function: Magnesium bound to aspartic acid (an amino acid)
Absorption: High
Main Bodily Effects: Supports ATP production and energy metabolism, boosts stamina, and enhances athletic performance
Common Uses: Energy support, athletic endurance
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Magnesium Form: Magnesium Taurate¹
Primary Function: Magnesium bound to taurine
Absorption: High
Main Bodily Effects: Supports cardiovascular health, regulates blood pressure, and calms the nervous system
Common Uses: Heart health, blood pressure control, anxiety
Magnesium Form: Magnesium Orotate¹
Primary Function: Magnesium bound to orotic acid
Absorption: Moderate
Main Bodily Effects: Enhances DNA and RNA synthesis, supports heart health, aids in muscle recovery, improves exercise performance
Common Uses: Cardiovascular health, exercise recovery
Magnesium Form: Magnesium Carbonate
Primary Function: Magnesium bound to carbonic acid
Absorption: Moderate
Main Bodily Effects: Acts as an antacid, promotes bone health, supports nerve function, and improves energy production
Common Uses: Bone health, energy, digestion
Magnesium Form: Magnesium Pidolate
Primary Function: Magnesium bound to pidolic acid
Absorption: Moderate to high
Main Bodily Effects: Supports neuromuscular function, helps maintain cognitive functions, and reduces fatigue
Common Uses: Neurological support, fatigue reduction
Magnesium Form: Magnesium Lactate
Primary Function: Magnesium bound to lactic acid
Absorption: High
Main Bodily Effects: Easily absorbed, supports energy production, muscle function, and heart health
Common Uses: Chronic fatigue, muscle support, cardiovascular health
The Diversity of Magnesium
The chart shows the different forms of Mg that help in health optimization.
1. Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica,
2017.
o Highlights magnesium’s essential role in over 300 enzymatic processes in the body, with a focus on
cardiovascular health and metabolic function.
2. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2016). Suboptimal magnesium status in the United States: Are the
health consequences underestimated? Nutrition Reviews, 74(9), 594-605.
o Discusses the widespread magnesium deficiency in the US population and its links to chronic diseases,
including heart disease and diabetes.
3. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: Implications for health and disease.
Physiological Reviews, 95(1), 1-46.
o Comprehensive review on magnesium's roles in human health, including its effects on cardiovascular
function, insulin sensitivity, and muscle contraction.
4. Barbagallo, M., Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(22), 3948-
3955.
o Focuses on magnesium’s role in aging, highlighting its effects on muscle function, bone density, and
chronic inflammation.
5. Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., & Yaltseva, N. (2020). Magnesium status and stress:
The vicious circle concept revisited. Nutrients, 12(12), 3672.
o Examines the connection between magnesium deficiency and stress, anxiety, and depression.
6. Baaij, J. H. F., et al. (2016). Molecular regulation of magnesium homeostasis: implications for human disease.
Journal of the American Society of Nephrology, 27(9), 2808-2819.
o Investigates the molecular mechanisms regulating magnesium levels and their potential involvement in
human diseases like hypertension and kidney dysfunction.
7. Serefko, A., et al. (2016). Magnesium in depression. Pharmacological Reports, 68(5), 1095-1102.
o Review on the role of magnesium in mental health, particularly its potential therapeutic effect in
depression.
8. Veronese, N., et al. (2017). Dietary magnesium intake and risk of chronic disease: the dose-response meta-analysis
of prospective studies. The BMJ, 357, j1959.
o A meta-analysis that correlates magnesium intake with a reduced risk of chronic diseases such as stroke,
heart failure, diabetes, and all-cause mortality.
9. Blancquaert, L., et al. (2019). Effects of magnesium supplements on physical performance. Journal of the
International Society of Sports Nutrition, 16(1), 1-14.
o Highlights how magnesium supplementation improves athletic performance, muscle recovery, and energy
metabolism.
10. Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and human health: Perspectives and research
directions. International Journal of Endocrinology, 2018.
o A review focusing on magnesium's impacts on endocrine health, including glucose metabolism and
insulin sensitivity.
11. Zeng, C., et al. (2015). Association between dietary magnesium intake and C-reactive protein levels in the US adult
population. Journal of Human Nutrition and Dietetics, 28(3), 262-269.
o Discusses how magnesium intake is inversely related to levels of inflammation marker CRP, suggesting
a role in anti-inflammatory pathways.
12. Jahnen-Dechent, W., & Ketteler, M. (2015). Magnesium basics. Clinical Kidney Journal, 5(1), i3-i14.
o Provides a foundational understanding of magnesium's physiology and the clinical relevance of
magnesium in various bodily systems.
13. Islam, M. K., et al. (2020). Effects of magnesium and zinc supplementation on inflammatory markers in patients
with type 2 diabetes. Journal of Human Nutrition and Dietetics, 33(3), 290-298.
o Investigates the synergistic effects of magnesium and zinc in reducing inflammation in patients with type
2 diabetes.
14. Song, Y., & Li, T. Y. (2016). Magnesium intake and plasma C-reactive protein levels in a group of women with
type 2 diabetes. Diabetes Research and Clinical Practice, 119, 130-136.
o Links magnesium intake to reduced inflammation and improved glycemic control in diabetic patients.
15. Guerrera, M. P., Volpe, S. L., & Mao, J. J. (2009). Therapeutic uses of magnesium. American Family Physician,
80(2), 157-162.
o Summarizes the therapeutic applications of magnesium in cardiovascular health, migraines, and asthma.
16. Ismail, A., et al. (2021). Magnesium supplementation and its effects on blood pressure in individuals with
hypertension: A meta-analysis. American Journal of Hypertension, 34(4), 361-371.
o Reviews evidence for magnesium’s blood pressure-lowering effects in hypertensive individuals.
17. Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and diabetes mellitus: Current evidence. Journal of
Clinical Medicine, 8(6), 783-795.
o A detailed review on the relationship between magnesium status and the management of diabetes.
18. Rosique-Esteban, N., et al. (2018). Dietary magnesium and cardiovascular disease: A review with a focus on studies
conducted in human populations. Nutrients, 10(6), 168.
o Reviews the role of magnesium in cardiovascular disease prevention, focusing on human studies from
various populations.
19. Crawford, C., et al. (2016). Impact of magnesium supplementation on primary insomnia in humans: A systematic
review. Nutrients, 8(6), 362.
o Examines the evidence supporting magnesium’s effectiveness in improving sleep quality and managing
insomnia.
20. Fiorentini, D., et al. (2021). Magnesium and oxidative stress: An overview. BioFactors, 47(2), 151-165.
o Discusses how magnesium deficiency can lead to oxidative stress and chronic inflammation, contributing
to aging and degenerative diseases.
21. Abiri, B., et al. (2021). The impact of magnesium on neurological disorders: A review. Nutrients, 13(3), 767.
o Explores magnesium’s neuroprotective role in conditions such as migraines, epilepsy, and
neurodegeneration.
22. Rosanoff, A. (2020). Magnesium supplementation in chronic disease: Prospects and practices. Advances in
Nutrition, 11(4), 1209-1213.
o Provides an updated perspective on the need for magnesium supplementation in the context of chronic
disease management.
23. Witkowski, M., Hubert, J., & Mazur, A. (2020). Methods to assess magnesium status in humans: A review.
Magnesium Research, 33(2), 110-118.
o Discusses the various methodologies available for assessing magnesium status and their clinical
relevance.
24. Ebrahimi-Mameghani, M., et al. (2018). Effect of magnesium supplementation on insulin resistance in humans: A
systematic review. Journal of Diabetes and Metabolic Disorders, 17(2), 183-194.
o Reviews the impact of magnesium supplementation on improving insulin sensitivity in individuals with
metabolic syndrome and diabetes.
25. Xiong, Y., et al. (2015). Magnesium and bone health: A systematic review and meta-analysis. Osteoporosis
International, 26(11), 2599-2607.
o A comprehensive analysis linking magnesium intake to improved bone mineral density and reduced
fracture risk.
26. Dominguez, L. J., et al. (2021). Magnesium and mortality in the elderly: A comprehensive review. Nutrients, 13(2),
463.
o Highlights magnesium’s role in longevity and reducing mortality risk in older adults.
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