The essential mineral Magnesium has become a household name for those looking to improve their health and performance. Why? Maybe because of the hundreds of different things it does inside everyone's body. In fact, Magnesium is a cofactor in over 300 different enzyme systems. (1)
But that's not all. It's also needed to regulate blood pressure, blood glucose, protein synthesis, and DNA synthesis. Plus, it allows your body to send nerve impulses, form new bone, have functioning muscles, and have a normal heart rhythm. (1)
That's a lot of responsibility for one singular mineral. Now that you realize how important Magnesium is, you may be wondering how much of it you need everyday? Well the answer to that question is going to be different based on a few different scenarios.
If you are a female aged 19-30, then the RDA is 310 mg. However this goes up slightly to 320 mg for females aged 31+. (These values are for women who are not pregnant or lactating.)
For males aged 19-30, the RDA is 400 mg. This goes up to 420 mg for males aged 31+. But no matter how much you need exactly, getting enough Magnesium in your diet should be a priority. This is because many people in the U.S. currently are not. In a recent survey, it was found that more than 50% of the population is NOT consuming enough Magnesium. (2)
Which is why getting some Magnesium through supplementation may be a good idea for you if you don't think you're getting enough in your diet. Therefore, we have included 160 mg in our Pinnacle Women's Multi, and 210 mg in our Pinnacle Men's Multi.
Now you may be thinking, why did we only include about half the RDA values for Magnesium? Well Magnesium actually has an Upper Limit of 350 mg in dietary supplements. (1) This means including the 100% RDA for men would be exceeding that threshold and potentially be unsafe. And including the 100% RDA for women would also be very close to that threshold.
This Upper Limit is mostly set because high dosages of Magnesium can have laxative effects, so it could cause diarrhea and abdominal cramping. Not fun. Plus we want to be able to include small amounts of Magnesium in some of our other products, like our Pinnacle Relax & Sleep Aid.
Magnesium has been shown to improve quality of sleep when taken at 225 mg, alongside 11.25 mg of zinc and 5 mg of melatonin. (3) It also has a lot of research demonstrating that it plays a key role in people's mood. (4) Which means it is critical to be consuming adequate amounts of Magnesium to stay in a good state of mind. (5) Therefore, we included 65 mg in our Relax & Sleep Aid. This ensures you are getting the full 225 mg dosage no matter if you are taking the Pinnacle Men's or Women's Multis.
But unlike most other brands who include Magnesium in their multivitamins or sleep aids, the Magnesium we use is chelated. This is what the word "glycinate" is referring to on our supplement labels. We use this form because chelated minerals have demonstrated superior absorption and bioavailability than the regular forms minerals usually come in. (6)
This ensures you are getting the highest quality Magnesium no matter what product of ours you choose. If you think your body is missing out on some Magnesium, then give a supplement a try.
1. https://ods.od.nih.gov/factsheets/Magnesium-
2. https://lpi.oregonstate.edu/mic/micronutrient-
3. https://pubmed.ncbi.nlm.nih.gov/21226679/
4. https://www.sciencedirect.com/science/article