Magnesium is found mainly in the form of sulfate and citrate. However, these chemical forms act more as detoxifying agents and aiding digestion. Both properties are excellent and necessary; however, often they cause intestinal discomfort in most people after several days of being consumed. The form of magnesium that can be used with the aim of improving brain function is magnesium taurate.
Magnesium taurate offers all the properties of magnesium, but without affecting the digestive tract. This compound contains an amino acid called taurine, which intervenes in the control of brain neurotransmitters, preventing the death of neurons and therefore brain dysfunction.
Among the properties of magnesium taurate are:
- Stimulates brain functions: Magnesium is involved in the activation of an enzyme that balances the levels of sodium and potassium; which it is critical for the electrical activity of nerve cells. Magnesium taurate also activates an enzyme (glutamine synthetase) that helps transform the toxic ammonia into urea called. Thus, it prevents concentration problems generated by the excess ammonia in the body. Finally, the magnesium taurate is involved in energy generation to be used by the nerve cells, optimizing, general cognitive functions. Thanks to these properties, magnesium taurate becomes an essential supplement for those suffering from depression, hyperactivity, anxiety, sleep disturbance, irritability and apathy.
- Helps control diabetes: Magnesium taurate reduces insulin resistance, very common condition in patients with type 2 diabetes and in people with abdominal obesity.
- Relief symptoms of premenstrual syndrome: This set of symptoms is more prevalent in women taking birth control pills. Magnesium Taurate helps reduce swelling, depression, fatigue, headache, irritability, loss of libido and temporary weight gain. Magnesium taurate is better tolerated than any other chemical forms of magnesium and is better absorbed.
- Reduces migraines episodes: The association of taurine and magnesium tend to reduce neuronal hyperexcitability, which is a factor triggering migraines.
- Stimulates cardiovascular function: Magnesium plays a key role in muscle activity, oxygen consumption, electrolyte balance and functioning of the central nervous system, all activities essential for optimal functioning heart. Magnesium is enhanced with taurine and achieve a synergistic effect which allows to achieve stabilization of cell membranes, of the nervous system and inhibit neural excitation.
Foods rich in magnesium
Among the food sources of magnesium are whole grains, fish and seafood, leafy green vegetables, soy products, rice, bananas, apricots, seeds and nuts. Foods high in magnesium include seaweed, tofu, figs and pumpkin seeds.
Much of the population does not meet the daily recommendations for consumption of magnesium. It is here where supplementation becomes important.
Supplementation is highly recommended for those in treatment with diuretics. However, excessive levels of magnesium can be dangerous in patients with renal insufficiency. If you have kidney failure, do not take a magnesium supplement, unless it is prescribed and monitored by your doctor.
If you are healthy, with no heart problems, kidney or high blood pressure, you can get a "safe" level of magnesium through a high quality multivitamin / mineral supplement. Remember, magnesium taurate properties also depend on the intake of other nutrients, especially B vitamins, CoQ10 and vitamin E.