Magnesium ascorbate monohydrate
Also known as: Magnesium ascorbate monohydrate, Magnesium ascorbate
Overview
Magnesium ascorbate monohydrate is a dietary supplement that combines magnesium with Vitamin C (ascorbic acid) in a buffered form. Unlike pure ascorbic acid, this compound is designed to be less acidic, potentially reducing gastrointestinal irritation. It is a synthetic compound, not found naturally, and consists of magnesium cations complexed with ascorbate anions and one molecule of water. This supplement is primarily used to provide antioxidant support from Vitamin C and essential mineral benefits from magnesium, which is crucial for numerous metabolic and neuromuscular functions. It is often marketed for immune support, its antioxidant properties, and to address magnesium deficiency. While extensive research exists on magnesium and Vitamin C individually, specific studies focusing on magnesium ascorbate monohydrate as a combined compound are more limited. The monohydrate form is believed to enhance stability and solubility, contributing to its bioavailability.
Benefits
Magnesium ascorbate monohydrate offers benefits derived from both its magnesium and Vitamin C components. Vitamin C is a well-established antioxidant and immune-supportive nutrient, crucial for collagen synthesis and reducing oxidative stress. Magnesium is essential for over 300 enzymatic reactions, including those involved in energy metabolism, neuromuscular function, and cardiovascular health. While preclinical studies show Vitamin C can reduce markers of tissue injury and inflammation, such as in animal models of acute pancreatitis where it significantly reduced injury scores and serum enzyme markers (SMD -1.60, p=0.002), high-quality human clinical trials have not consistently demonstrated significant benefits for acute conditions like COVID-19 or sepsis, showing no significant impact on mortality or hospital stay. For magnesium, meta-analyses indicate no statistically significant effects on oxidative stress biomarkers like malondialdehyde (MDA), nitric oxide (NO), total antioxidant capacity (TAC), and glutathione (GSH) (p > 0.05). Therefore, while the individual components have known benefits, the combined supplement's specific advantages are largely inferred from the properties of its constituents, with strong evidence for antioxidant and metabolic support in general, but limited direct evidence for specific clinical outcomes for the combined form.
How it works
Magnesium ascorbate monohydrate functions by delivering two essential nutrients: magnesium and Vitamin C. Magnesium acts as a crucial cofactor for over 300 enzymatic reactions throughout the body, playing a vital role in energy production, muscle and nerve function, blood glucose control, and blood pressure regulation. It also contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Vitamin C, or ascorbic acid, is a potent antioxidant that neutralizes harmful free radicals by donating electrons, thereby protecting cells from oxidative damage. It also plays a key role in immune function by supporting various cellular functions of both the innate and adaptive immune systems. The ascorbate ion in magnesium ascorbate is thought to facilitate the absorption of magnesium, while magnesium may contribute to the stability of Vitamin C. This combined delivery aims to leverage the synergistic effects of both nutrients to support overall cellular health and metabolic processes.
Side effects
Magnesium ascorbate monohydrate is generally considered safe when taken within recommended dosages. However, like all supplements, it can cause side effects, primarily related to its magnesium content at higher doses. The most common side effect is gastrointestinal upset, including diarrhea, which can occur with excessive magnesium intake. High doses of Vitamin C can also lead to gastrointestinal discomfort such as nausea, abdominal cramps, and bloating. Uncommon side effects (1-5% frequency) are rare allergic reactions. Very rare side effects (<1% frequency) include the potential for kidney stone formation with extremely high and prolonged Vitamin C intake, particularly in individuals predisposed to kidney stones. Magnesium can interact with certain medications, potentially reducing the absorption of some antibiotics (e.g., tetracyclines, quinolones) and bisphosphonates. Vitamin C may also affect iron absorption, increasing it in some cases. Contraindications include individuals with renal impairment or a history of kidney stones, who should exercise caution. Pregnant and lactating women should consult a healthcare provider before use.
Dosage
The optimal dosage for magnesium ascorbate monohydrate varies depending on individual needs and the specific goals of supplementation, but it should align with the recommended daily allowances (RDAs) for both magnesium and Vitamin C. The RDA for magnesium ranges from approximately 310-420 mg per day for adults, while the RDA for Vitamin C is around 75-90 mg per day. Typical magnesium ascorbate supplements provide between 100-400 mg of elemental magnesium and 60-500 mg of Vitamin C per dose. To minimize potential gastrointestinal side effects, it is often recommended to divide daily doses. The maximum safe upper intake level for supplemental magnesium is generally considered to be 350 mg per day, while for Vitamin C, it is 2000 mg per day. Magnesium ascorbate, being a buffered form, may be better tolerated than unbuffered ascorbic acid, especially for individuals prone to stomach upset. It can be taken with or without food, though taking it with food may further reduce GI discomfort. The presence of Vitamin C is believed to enhance magnesium absorption, contributing to the overall bioavailability of the compound.
FAQs
Is magnesium ascorbate better than separate magnesium and Vitamin C supplements?
Magnesium ascorbate may reduce gastrointestinal irritation compared to ascorbic acid alone due to its buffered nature and could offer synergistic absorption benefits. However, direct comparative randomized controlled trials are currently lacking to definitively state superiority.
Can it prevent or treat infections?
While both Vitamin C and magnesium support immune function, high-quality human trials have shown inconclusive or negative results regarding their ability to prevent or treat severe infections like COVID-19 or sepsis.
Is it safe to take daily?
Yes, magnesium ascorbate monohydrate is generally safe for daily use within the recommended dosage ranges. Adhering to the suggested upper limits for both magnesium and Vitamin C is important to avoid potential side effects.
How soon will effects be noticed?
Biochemical effects, such as changes in nutrient levels, may become noticeable within days to weeks of consistent supplementation. Clinical benefits, if any, depend on an individual's baseline status and the specific condition being addressed.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This meta-analysis of five randomized controlled trials investigated the effect of magnesium supplementation on oxidative stress biomarkers. It concluded that magnesium supplementation showed no statistically significant effects on malondialdehyde (MDA), nitric oxide (NO), total antioxidant capacity (TAC), or glutathione (GSH), with low heterogeneity among studies.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.734558/full – This meta-analysis of preclinical animal studies examined the effects of ascorbic acid on acute pancreatitis. It found that ascorbic acid significantly reduced pancreatic injury scores and serum enzyme markers, demonstrating a protective effect in animal models.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8552785/ – This systematic review and meta-analysis of five randomized controlled trials assessed Vitamin C supplementation in COVID-19 patients. The study found no significant effect of Vitamin C on mortality, ICU stay, or hospital stay, indicating limited clinical benefit in this population.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1211194/full – This systematic review and meta-analysis of 22 randomized controlled trials investigated Vitamin C's effect on adult septic patients. It concluded that Vitamin C, whether as monotherapy or in combination, did not improve 28-day mortality, suggesting no significant benefit in sepsis outcomes.
- https://journals.sagepub.com/doi/pdf/10.1080/10915810590953851 – This toxicological safety assessment reviewed the safety profile of ascorbic acid and mineral ascorbates in animal models. It concluded that high doses of these compounds showed no significant toxicity, supporting their general safety profile.
Supplements Containing Magnesium ascorbate monohydrate
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