(Source of info at the bottom)
The best magnesium supplement is the one that comes in a form that best fits your needs. Lets explore the “fit’s”.
There are various forms shown below that addresses it’s purposes. A functional medicine doctor can help you on this, in case you have some immune disease. Also your vit B’s level can influence your response to Magnesium. If your sodium and/or potassium are not well it can also make the magnesium intake have some adverse effect, like higher your heart rate. YES, magnesium is a big deal.
IT is an abundant element both on Earth and inside the human body. It’s a good conductor of electricity and acts as a bone strengthening agent, a muscle and nerve relaxant as well as a blood circulation support, and much more.
IMPORTANT: Because magnesium is excreted renally, it should be used with caution in patients with kidney disease.
WHY magnesium is a MUST supplement to add to your daily intake:
Our body relies on magnesium to regulate several functions besides energy production and cellular reproduction:
- Aids the energy metabolism and protein synthesis
- Acts on over 300 different bodily enzymes
- especially valuable for brain health
- fourth most abundant mineral in your body
- Supports your DNA and is required by antioxidant glutathione for synthesis
- Controlls neurons to help muscles contract and relax normal, when they should, like heart rhythm
- blood glucose control ( check Metabolic Syndrome for this)
- blood pressure regulation
- oxidative phosphorylation
- Is found primarily in your bones (half of your total body magnesium)
- Helps guide a large number of physiological functions
An adult body contains approximately 25 g magnesium. It’s the fourth most abundant essential mineral in the body. It is distributed approximately one half in the bone and one half in the muscle and other soft tissues; less than one percent is in the blood. That is why assessing magnesium status is difficult. There are different methods but “no single method is considered satisfactory” by scientists.
Some antibiotics should be taken at least 2 hours before or 4–6 hours after a magnesium-containing supplement. See NIH (National Institute of Health) website for notes on this.
The problem with potassium and magnesium is that they can drop your blood pressure, and you want your blood pressure a little higher when you wake up in the morning. Otherwise, your body will raise cortisol and adrenaline to make it high enough.
Habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.
Signs of it’s deficiency (and 75% OF PEOPLE ARE) include:
loss of appetite, BRAIN FOG, digestive issues, fatigue, anxiety, insomnia, PMS, numbness, tingling, muscle contractions and cramps, seizures, personality changes, depression, abnormal heart rhythms, and coronary spasms can occur.
WHAT KIND TO TAKE :
MAGNESIUM GLYCINATE, the most absorbance form and needless to say good choice if you want to raise your levels quickly is the most recommended for sleep quality. The least one for constipation. There is a Bisglycinate version which means instead of one glycinate amino acid (as in magnesium glycinate) there are two glycine amino acids. It has twice the protection from stomach acids and gets into the gut in a more organic form than with a regular glycine.
MAGNESIUM L-THREONATE, if you are forgetful. It has been studied and recommended for cognitive function improvement as well and totally suggested for Alzheimer’s by MDs and NDs.
MAGNESIUM MALATE, for energy and muscle soreness because it contains malic acid and therefore helps the cells to make and use energy. Because it helps to relax tense areas is recommended for muscle pain. Morning time is good for this one.
MAGNESIUM SULFATE, the dear epsom salts relax muscles and helps to detox pores through bath use. Not recommended for intake because it doesn’t stay in the body.
MAGNESIUM OXIDE, for constipation because among all forms this is the one that loosen the bowel the most. Be careful. That said, is not the one indicated for replacing magnesium really as it’s the lowest absorption rate of the body.
MAGNESIUM CITRATE, is said to reduce muscle cramping and help with muscle relaxation an constipation but not the strongest for neither.
Groups at risk of magnesium inadequacy:
alcohol dependence, gastrointestinal diseases, Older adults, type 2 diabetes.
Higher intake of magnesium has been associated with a significantly lower risk of diabetes and stroke and NIH talks of a research that has found that women with osteoporosis have lower serum magnesium levels, meaning it’s good for them to take magnesium.
- Richard Willstatter won the Nobel prize in 1915 for describing the nature of the structure of chlorophyll in plants, noting magnesium as the central element.
CHECK THIS VIDEO OUT FROM DR. Perlmutter:
Plus, the link below shows the interaction of magnesium with some nutrients. Very interesting how many foods high in fiber contain phytate, which may decrease intestinal magnesium absorption and also how the quantity of protein a day makes a difference:
FOODS RICH IN MAGNESIUM:
- Pumpkin seeds
- Cultured yogurt
“Be thankful, so there’s no room for nasty thoughts.”