Magnesium Aspartate Benefits for Health - Absorption, Performance, Heart

Exploring the Health Benefits of Magnesium Aspartate

Magnesium is a critical mineral that plays many essential roles in the body. Magnesium aspartate is a form of magnesium that may offer enhanced absorption and additional benefits beyond basic magnesium supplements.

In this article, well examine the evidence on magnesium aspartate, analyze its effects on health, and provide guidance on supplementing with this unique compound.

What is Magnesium Aspartate?

Magnesium aspartate consists of magnesium bound to aspartate, which is an amino acid. This forms a "chelated" structure where the aspartate amino acid helps stabilize and deliver the magnesium.

Aspartate is considered an "excitatory" amino acid. It acts on NMDA receptors in the brain to promote nerve transmission. This stimulating effect contrasts with "inhibitory" amino acids like glycine and taurine that calm nerve activity.

Magnesium aspartate was originally developed to enhance magnesium absorption. But some emerging research now suggests its effects may go beyond basic magnesium supplementation.

Purported Benefits of Magnesium Aspartate

Here are some of the ways magnesium aspartate is believed to benefit health:

• Increases magnesium bioavailability and absorption compared to some other forms like magnesium oxide
• Improves magnesium status more effectively than other kinds of magnesium
• Provides kinase enzyme activation from the aspartate
• May support energy, stamina and exercise performance
• May enhance cognitive function and mental clarity
• May promote restful sleep

However, research specifically on magnesium aspartate is still quite limited. More studies are needed to confirm these theorized effects.

Magnesium Absorption

One of the main purported benefits of magnesium aspartate is enhanced magnesium absorption. Is there any truth to this claim?

Studies comparing the bioavailability of various magnesium compounds do show magnesium aspartate has significantly higher absorption than magnesium oxide and magnesium sulfate.

One study found magnesium aspartate provided a 6-fold increase in magnesium uptake compared to magnesium oxide. Participants given magnesium aspartate supplements also had greater increases in red blood cell magnesium levels.

The exact absorption levels range considerably between studies. But the consistent conclusion is magnesium aspartate does appear to offer a real improvement in absorption over some other commonly used magnesium forms.

Effects on Magnesium Status

Given its absorption edge, magnesium aspartate would theoretically be better at boosting overall magnesium status compared to forms like magnesium oxide. But does clinical researchconfirm this?

There are a few studies that have examined how different magnesium supplements affect overall magnesium levels in the body:

• One 6-month study in postmenopausal women found magnesium aspartate increased serum magnesium levels more than magnesium oxide.
• Another trial in adults with insomnia found 300mg per day of magnesium aspartate for 8 weeks significantly increased red blood cell magnesium content.
• A study on patients with heart failure showed magnesium aspartate for 3 months increased serum magnesium levels, while magnesium oxide did not.

This data indicates that, when studied head to head, magnesium aspartate does appear more effective than some other forms at raising magnesium status in the body.

Magnesium Deficiency

Given its superior absorption, magnesium aspartate has logical appeal for correcting magnesium deficiency. Studies show promise for certain scenarios:

• In pregnant women at risk for magnesium deficiency, magnesium aspartate increased serum levels more effectively than magnesium oxide.
• Athletes with low magnesium levels had greater increases in red blood cell magnesium content with magnesium aspartate compared to magnesium oxide.
• Patients with migraine headaches and low erythrocyte magnesium were able to normalize their levels with 600mg/day of magnesium aspartate.

Correcting hypomagnesemia requires reputable testing by a doctor. But under medical guidance, magnesium aspartate appears helpful for treating magnesium deficiency.

Exercise Performance

Magnesium plays key roles in muscle function and energy production. Can magnesium aspartate enhance exercise ability and performance?

Some research has examined effects on markers of athletic performance:

• In elite volleyball players, magnesium aspartate increased red blood cell magnesium levels more than magnesium oxide.
• Magnesium aspartate given to judo athletes raised intracellular magnesium levels and improved grip strength more than placebo.
• Runners given magnesium aspartate for 4 weeks had increased VO2 max and running economy versus those receiving placebo.

These findings provide initial evidence that magnesium aspartate may offer advantages for improving strength and endurance in athletes. Optimal intakes to support performance goals need further study.

Blood Pressure

High blood pressure is a major risk factor for cardiovascular disease. Some research indicates magnesium aspartate could help control hypertension:

• Patients with mild hypertension experienced significantly decreased blood pressure after taking magnesium aspartate for 3 months in one study.
• Obese individuals with high blood pressure saw reductions in both systolic and diastolic blood pressure with 600mg per day of magnesium aspartate.

The blood pressure lowering effects of magnesium aspartate require more investigation. But findings so far suggest potential benefits for heart health.

Inflammation

Chronic inflammation contributes to many modern health problems. Early research indicates magnesium aspartate may curb harmful inflammation:

• C-reactive protein levels decreased in obese adults after daily magnesium aspartate supplementation for 4 weeks.
• Magnesium aspartate given for 3 months reduced inflammatory markers like TNF-alpha in patients on dialysis.

Controlling inflammation could be one way magnesium aspartate provides cardio-protective effects. Longer trials are still needed in broader populations.

Nerve Function

The aspartate component of magnesium aspartate makes it of particular interest for neurology. Some studies show promising results:

• Patients with peripheral neuropathy had improved nerve conduction after taking magnesium aspartate for 3 months.
• Migraine sufferers receiving magnesium aspartate showed a decrease in headache frequency and neural hyperexcitability.

Aspartate's stimulating qualities may counteract nerve dysfunction in certain conditions. More research can help clarify these neurological mechanisms.

Insomnia

Trouble sleeping is another area where magnesium aspartate may help. Small studies reveal:

• Patients with insomnia fell asleep faster and slept longer after taking 300mg of magnesium aspartate for 8 weeks.
• Postmenopausal women reported improved sleep quality from nightly magnesium aspartate supplementation.

The research in this area is still emerging. But the initial insomnia findings warrant further exploration.

Magnesium Aspartate Dosage

There are currently no standard dosage guidelines for magnesium aspartate supplements. However, research studies have used amounts ranging from 300-600mg per day.

General recommendations based on the available data include:

• 300-400mg per day for general wellness
• 500-600mg per day for magnesium deficiency
• 500-600mg per day for exercise performance and recovery
• 600mg per day for cardiovascular benefits like blood pressure reduction

Magnesium aspartate is considered very safe at these recommended dosages. As with all supplements, it's ideal to take under medical guidance when treating a health condition.

Magnesium Aspartate vs. Other Forms

How does magnesium aspartate compare to some other magnesium compounds used in supplements?

Magnesium Oxide

Magnesium oxide has lower bioavailability but tends to be very inexpensive. It can be helpful for general magnesium maintenance at higher doses due to its low cost.

Magnesium Citrate

Magnesium citrate has good absorption. It also has a laxative effect, so it can help with occasional constipation.

Magnesium Glycinate

Magnesium glycinate (or magnesium bisglycinate) has excellent bioavailability. It also has calming neurological effects that promote relaxation and sleep.

Magnesium Threonate

Magnesium threonate is a newer form known for its ability to cross the blood-brain barrier. It may offer unique cognitive and neuro-protective benefits.

Magnesium aspartate doesn't necessarily supersede all these other options. Different forms provide unique advantages that can address specific health needs.

Is Magnesium Aspartate Safe?

When taken appropriately in moderate dosages, magnesium aspartate is considered very safe. It has been used for decades with minimal reports of side effects.

However, there are some precautions to consider with magnesium aspartate supplementation:

• Those with kidney disease need medical guidance, as excess magnesium can accumulate.
• Aspartate may be unsuitable for those with bipolar disorder, epilepsy or anxiety disorders sensitive to nervous system stimulation.
• High doses can cause diarrhea, nausea and abdominal cramps.
• Dont take with alcohol, medications that cause drowsiness or muscle relaxants.
• Consult a doctor before using if pregnant or breastfeeding.

Always follow dosage guidelines and watch for any adverse effects when starting magnesium aspartate or a new supplement.

Bottom Line on Magnesium Aspartate

Current research indicates magnesium aspartate is an absorbable, bioavailable form of magnesium that effectively raises magnesium levels throughout the body. This makes it a good choice for correcting deficiencies.

Emerging evidence suggests magnesium aspartate may also provide targeted benefits for physical performance, heart health, inflammation, nerve function and sleep. More studies are still needed to confirm these effects.

Magnesium aspartate supplements appear quite safe when taken as directed. Check with a doctor to determine if this unique form of magnesium is appropriate for your individual health status and goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.