Magnesium is a mineral cofactor involved in hundreds of essential biological processes. Despite its importance, many modern diets do not provide adequate amounts. This dietary gap has led to the popularity of magnesium supplements as a means of supporting general health and meeting daily requirements.
Magnesium’s Essential Role in the Body
Magnesium is necessary for the function of over 300 enzyme systems that regulate diverse biochemical reactions. It is fundamental to energy production, required to stabilize adenosine triphosphate (ATP), the cell’s primary energy currency. Without sufficient magnesium, the body’s ability to generate usable energy is impaired.
The mineral also governs muscle and nerve function. It acts as a natural calcium antagonist, necessary for the proper relaxation of muscle fibers following a contraction. This helps maintain a normal heart rhythm and regulates blood pressure. Furthermore, magnesium stores are found in bone, where the mineral influences the formation of hydroxyapatite crystals, supporting structural integrity and bone health.
Defining the Specific Supplement: Calm
Calm, manufactured by Natural Vitality, is a popular powdered supplement. The dry powder contains magnesium carbonate and citric acid, designed to undergo a reaction when mixed with water.
The reaction is a form of neutralization where alkaline magnesium carbonate is mixed with acidic citric acid. This results in the formation of magnesium citrate, the final, highly absorbable form of the mineral. The visible “fizzing” or effervescence is the release of carbon dioxide gas, a byproduct of this chemical conversion.
This reaction makes the product unique among powdered magnesium supplements. The conversion to soluble magnesium citrate occurs almost immediately in hot water, but it may take up to 15 minutes in cold water. The resulting solution is an ionic form of magnesium, meaning the ion is unbound and readily available for absorption.
Bioavailability: Comparing Magnesium Forms
The question of whether Calm is a good source of magnesium centers on the bioavailability of magnesium citrate. Bioavailability refers to the proportion of a nutrient absorbed and utilized by the body after ingestion. Magnesium citrate is highly regarded because it is an organic salt and is highly soluble, translating to better absorption compared to inorganic forms.
Magnesium citrate is significantly more bioavailable than magnesium oxide, a common, inexpensive form often found in supplements. Magnesium oxide has a poor absorption rate, though it is widely used for its strong laxative properties. The high solubility of the citrate form means more magnesium is dissolved in the gut and available for absorption.
Magnesium citrate is not necessarily the most bioavailable form available. Other chelated forms, such as magnesium glycinate, are highly absorbable and often cause less digestive distress. Magnesium L-threonate is noted for its ability to cross the blood-brain barrier, making it distinct for cognitive support. Magnesium citrate is a well-absorbed, cost-effective, and widely used option on the higher end of the absorption spectrum.
Dosage and Usage Considerations
The Tolerable Upper Intake Level (UL) for supplemental magnesium for adults is 350 milligrams per day. This limit applies only to supplements and medications, as the kidneys effectively excrete excess magnesium consumed from food sources. Calm supplements often provide 325 to 350 milligrams per serving, meeting or exceeding this UL.
A primary consideration when using magnesium citrate is its potential to cause gastrointestinal side effects. Due to its osmotic effect, which draws water into the intestines, it can cause loose stools, cramping, or diarrhea, especially at higher doses. This is the mechanism that makes it effective as a laxative.
To minimize digestive discomfort, it is recommended to start with a smaller dose, such as a half-teaspoon, and gradually increase the amount. Splitting the daily dose can help the body manage intake more effectively. Taking the supplement with food may also buffer the digestive system and improve tolerance.