Magnesium Supplements ~ the Best & Worst
Magnesium Chelate – a form of magnesium bond to multiple amino acids that is in the same state as the food we consume and highly absorbable by the body.
Magnesium Citrate – is magnesium with citric acid, which has laxative properties and is often taken for constipation.
Magnesium Taurate – Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed and it contains no laxative properties.
Magnesium Glycinate – is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency. Mg glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium Threonate – is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
Magnesium Chloride – Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism. It also comes in an oil or gel form, which can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption this is the best form of magnesium to take.
Magnesium Malate – Magnesium malate is recommended for those who suffer with fatigue. The combination of magnesium and malic acid helps to produce energy in the form of adenosine triphosphate (ATP), which studies show can be deficient in fibromyalgia and chronic fatigue syndrome.
Magnesium Carbonate – Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
Broad-Spectrum Magnesium – the best way to ensure the benefits of magnesium supplements is to combine a variety of forms. Glycinate, orotate, citrate and taurinate are all well-absorbed and work synergistically.
Avoid (worst forms)
Magnesium oxide – magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those recommended.
Magnesium sulfate – Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy. It is recommended for external use as a body/foot soak.
Magnesium glutamate and aspartate — Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame—both become neurotoxic when unbound to other amino acids.
Foods high in magnesium
Deep green leafy vegetables, kelp, seaweed, raw cacao, nuts & seeds, dandelion, nettles and chickweed.
Causes of magnesium deficiency
Soil depletion, genetically modified organisms (GMOs) and the chemicals in our food have depleted minerals from the soil, reducing the magnesium in our food.
Digestive diseases and leaky gut can cause malabsorption of minerals, including magnesium. Additionall, as we age, our mineral absorption in general tends to decrease.
Most chronic illness is associated with magnesium deficiency and lack of mineral absorption. Medications damage the gut, which is responsible for absorbing magnesium from our food.
Magnesium Testing
Approximately 99% of total body magnesium is located in your bone, muscle, and soft tissue cells; 1% is extracellular. Therefore, blood tests will not give you an accurate analysis of your magnesium levels. Plasma or serum magnesium levels are only a rough approximation of amounts of magnesium.
Magnesium RBC blood test. Reference: http://drcarolyndean.com/2014/05/magnesium-rbc-blood-test/
Intracellular Magnesium Analysis www.exatest.com
Contraindications
Those with kidney failure, bowel obstruction, Myasthenia gravis, or heart block should check with their physician before supplementing with magnesium. If you have a heart condition, you
should be under doctor’s supervision as magnesium can lessen the need for heart medication.
References
Dean, Carolyn. The Miracle of Magnesium (2003 Ballantine Books: New York, NY), 2003.
SV –
I would love to know more about which vitamin and supplement “brands” are worth the investment vs. those that are not dependable. Apologies if I missed a previous post of yours on this kind of recommendation.
Thanks ❤️
That’s a great question SV! Over the years I’ve picked up some favorites. I totally trust all of the Dr. Christopher supplements as I’ve used them for about 40 years and I toured the facility where they create and package them. Their standards are far beyond FDA requirements. I take their Vitalerb capsules as my vitamin/mineral supplement. They are 100% whole herbs without any GMOs, pesticides, or fillers, within a vegetarian capsule. (See “Vitalerbs Formula” article on this site.) I use the Complete Tissue & Bone formula regularly for any aches, pains, injuries, etc. as these herbs speed up new cell growth. (See “Herbs for Tissue Repair” for more details.) I also use their cleansing herbs for lower bowel, kidney, liver & gallbladder, and blood stream. Most of their formulas can be found online, including Amazon. For more, check out their website here https://drchristophersherbshop.com
I’ve tried a variety of magnesium supplements and here are a few that impress me the most:
Mag/Enhance by intelligent labs (capsules) by Dr. Mercola (love him!)
Garden of Life Dr. Formulated Magnesium (powdered).
Currently I’m taking BioOptimizers Magnesium Breakthrough.
I hope this helps! Let me know if you want to know about any other specific supplements. I like to use companies that have high quality standards and their products are made in the USA.
Thanks for reaching out!
SC 🙂