You need to take magnesium every single day. I take several forms per day because different forms perform different functions in the body. Choose between these top 5 forms of magnesium.
Nearly two-thirds of the population worldwide eats a diet that is deficient in magnesium (8). The latest government study shows a staggering 68% of Americans do not consume the recommended daily intake of magnesium. (11) Magnesium is needed for more than 300 biochemical reactions (9) and 600 enzymatic reactions in the body. (10)
So many vital bodily processes rely on magnesium, including:
- Aiding sleep
- Maintaining a healthy heart rhythm
- Relaxation of blood vessels
- Relaxing and activating muscles and nerves
- Creation of ATP (adenosine triphosphate), the energy molecules of your body
- Proper formation of bones and teeth
- Regulation of blood sugar levels
- Helping digest proteins, carbohydrates, and fats
- Serving as a cofactor for RNA and DNA
- Catalyst for neurotransmitters like serotonin
- Regulating hormones
Magnesium Deficiency Symptoms
Here are some of the symptoms associated with magnesium deficiency:
- Arterial spasm of coronary arteries
- Behavioral disorders and mood swings
- Heart attacks
- Kidney stones
- Muscle tremors or twitching
- Numbness and tingling
- Peroxynitrite damage that can lead to migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease
- PMS symptoms
- Poor digestion
- Psychiatric problems and psychological symptoms such as apathy, apprehension, decreased learning ability, confusion, and poor memory
- Recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
- Restless leg syndrome
- Tight muscles and cramps
- Tooth cavities
“Magnesium deficiency appears to have caused 8 million sudden coronary deaths in America during the period 1940-1994 . . . The needless drag on the US economy from magnesium deficiency exceeds $86 billion per year . . . the American rate of death from magnesium deficiency is likely to be above the benchmark average because the American diet is particularly magnesium deficient; American beer contains only a fraction of the magnesium contained in European beers; American bottled water contains only 10% as much magnesium as bottled water in the rest of the world; and American processed foods and snack foods are magnesium-deficient because processing often removes magnesium.” ~ Paul Mason
Top 5 forms of Magnesium
If you want to optimize your mitochondrial function, metabolism, heart health, and blood pressure, while also reducing your risk for type 2 diabetes and cardiovascular disease, the simplest thing you can do is supplement magnesium.
Here are the best forms of magnesium:
1. Magnesium Glycinate
Magnesium glycinate (magnesium bound with glycine, an amino acid) is one of the most bioavailable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency as it raises red blood cell magnesium. Pure Encapsulations is a great supplement.
2. Magnesium Malate
Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid is a vital component of enzymes that play a key role in ATP synthesis and energy production. It’s also helpful for detox. Malic acid in this form of magnesium is known to cross the blood-brain barrier and bind to aluminum. I recommend Jigsaw Magnesium.
3. Magnesium Threonate
Magnesium threonate is the only form known to readily cross the blood-brain barrier and penetrate the mitochondrial membrane to improve brain function. This form optimizes magnesium levels in the brain, enhancing memory and cognitive function. I personally take Life Extension Neuro-Mag every day.
4. Magnesium Chloride
Magnesium chloride has an impressive absorption rate and is a great form of magnesium to take for detoxing. It can aid kidney function and can boost a sluggish metabolism. One of the highest quality magnesium chloride supplements that has 10 times the absorption rate of other magnesium chlorides is EASE by Activation Products. Unlike other spray or magnesium oils, this product will not make your skin itch.
5. Magnesium Citrate
Magnesium citrate is a combination of magnesium carbonate and citric acid that is inexpensive and highly absorbable. It is commonly used to induce a bowel movement, and thus is not recommended for those with loose stools. Natural Vitality Natural Calm is a great form of magnesium citrate you can easily add to your daily supplement regime. I also love Pure Encapsulations Magnesium Citrate.
Absorb Magnesium in the Bath
Magnesium Sulfate, commonly referred to as Epsom salts, is ideal for raising magnesium levels. The ideal concentration for using Epsom salt baths to raise magnesium status is approximately 500 grams, or 2 cups, of Epsom salt dissolved in 15 gallons of water – the amount that can fit in a standard-sized bathtub. Ideal amount of time spent soaking is 15 minutes, two to three times per week.
Forms of Magnesium to Avoid
Also referred to as “Magnesia”, magnesium oxide is commonly used therapeutically as a laxative and relief for acid reflux. This type of magnesium has very low bioavailability (only 4%). This is a cheap form of magnesium found in almost all cheap supplement brands. Avoid.
Magnesium Glutamate and Aspartate
Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
How Much Magnesium Do You Need?
Morley Robbins, also known as the Magnesium Man, believes the Recommended Daily Intake (RDI) of magnesium of 400mg is far too low. Most people need on average about five times their body weight in pounds in milligrams per day (e.g. If you weigh 200lbs, you need 1000mg of magnesium per day).
Many may need more than this amount depending on their stress levels, consumption of processed foods and magnesium depleting medications that they consume.
In my opinion, the simplest thing you can do for your overall health is to start supplementing magnesium! I promise you will start to feel better as many of your ailments begin to mend with the help of this wonderful mineral. I recommend taking a combination of the top 5 forms of magnesium every day.
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Click here for References+
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- Zeana C. Magnesium orotate in myocardial and neuronal protection. Rom J Intern Med. 1999 Jan-Mar;37(1):91-7. Review.
- Albrecht E, Kirkham KR, Liu SS, Brull R. The analgesic efficacy and safety of neuraxial magnesium sulphate: a quantitative review. Anaesthesia. 2013 Feb;68(2):190-202. doi: 10.1111/j.1365-2044.2012.07337.x. Epub 2012 Nov 1. Review.
- Dufault R, LeBlanc B, Schnoll R, Cornett C, Schweitzer L, Wallinga D, Hightower J, Patrick L, Lukiw WJ. Mercury from chlor-alkali plants: measured concentrations in food product sugar. Environ Health. 2009 Jan 26;8:2. doi: 10.1186/1476-069X-8-2.
- Mercola. “Magnesium — A Key Nutrient for Health and Disease Prevention.” December 28, 2015.
- Dr. Axe. “Should You Be Taking Magnesium Supplements?” Article accessed 2/18/16.
- Ancient Minerals. “Magnesium Supplementation.” EnviroMedica. Article accessed 2/18/16.
- Metallomics. 2013 Sep;5(9):1170-83
- Austin J Nutr Food Sci. 2014 Nov 18;2(10)
- Physiol Rev. 2015 Jan;95(1):1-46.
- King D, Mainous A 3rd, Geesey M, Woolson R. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005 Jun 24(3):166-71.