Best (And Worst) Magnesium Supplements And Why Your Body Needs Them
Written by: Kat Gal
Though magnesium is an essential mineral, according to the American Chiropractic society, about 68–80% of Americans are deficient in it. Similar numbers are true for the rest of the Western world, putting you at risk for magnesium deficiency.
Magnesium is an essential mineral that:
- Is linked to muscle relaxation
- Aids heart health
- Allows your nerves to send messages to your nervous system and your brain
- Helps bone health, bone and teeth formation
- Regulates the metabolism of nutrients
- Assists your body with energy production, protein synthesis and DNA transcription
- Maintains normal cholesterol levels
- Helps maintain the structural health of the cell membranes in your body
There are many conditions that are linked to magnesium deficiency, including:
Pain in your body:
- Muscles spasms
- Muscle cramps
Mental health and sleep:
- Restless leg syndrome
Other health conditions:
- Blood pressure problems
- Psoriasis, eczema, acne and other skin issues
Though magnesium is important for your health, it is easy to become deficient, even if you eat healthy.
Ongoing soil erosion has dangerously depleted our soil from its magnesium content over the last century. Even though in the past it was easy to meet magnesium requirements eating fruits and vegetables, today these once magnesium-rich foods are lacking the adequate amounts, making deficiency widespread even among those who eat whole food healthy diets. Of course, if you mainly depend on processed and junk food, this unhealthy habit could also responsible for your magnesium deficiency and other health problems.
You may be one of the increasing number of people who can benefit from magnesium supplements. However, magnesium supplements come in different forms with various benefits, absorption rates and side effects.
Here is a breakdown of the best (and the worst) forms of magnesium to help you to pick the best for you.
The BEST Forms Of Magnesium:
- Magnesium citrate: Magnesium citrate is the most popular and least expensive form. It is easily absorbed, however, it is a mild laxative, making it a great for choice if you have constipation, colon or rectal problems. If you tend to experience loose bowel movements, it is not the best choice for you though.
- Magnesium taurate: Magnesium taurate is the best option for you if you have cardiovascular issues as it may prevent arrhythmias and heart attacks. It is easily absorbed as well. This is not a laxative form of magnesium.
- Magnesium malate: Magnesium malate contains malic acid, which is an important components of the enzymes that help ATP synthesis and energy production. Therefore, this form of magnesium is a fantastic choice if you experience fatigue. This is a highly soluble magnesium.
- Magnesium glycinate: Magnesium glycinate is the safest and the best choice for correcting long-term deficiency. It is the most absorbable, most bioavailable and the least likely to cause diarrhea as well.
- Magnesium chloride: Magnesium chloride is the best choice for detoxing your cells and tissues. It has an excellent absorption rate, can boost your metabolism and helps your kidney function.
- Magnesium carbonate: Magnesium carbonate actually turns into magnesium chloride when it mixes with hydrochloric acid in your stomach. It is a great form to take if you have acid reflux or indigestion.
The WORST Forms Of Magnesium:
- Magnesium oxide: Magnesium oxide is commonly sold at pharmacies, but its absorption rate is very poor and it is not chelated.
- Magnesium sulfate: Magnesium sulfate, or otherwise called Epsom salt is great for constipation, but it since it is easy to overdose with, it is not safe as dietary magnesium.
- Magnesium glutamate and aspartate: Magnesium glutamate and aspartate are the two forms that you want to completely avoid. They are the components of aspartame, a dangerous artificial sweetener that is a neurotoxic as well.
This list should help you to pick the best form of magnesium for your body and specific health conditions. As always, to pick the right supplement and decide on dosage, it is the best to speak with your doctor or naturopath.
While taking magnesium supplements may be beneficial or even necessary for you, don’t disregard the power of foods rich in magnesium. The combination of the right foods and the right supplementation can make a huge difference.
Powerful Foods That Are Great Sources Of Magnesium:
- Leafy greens, including spinach, swiss chard, kale and collard greens
- Nuts and seeds, including pumpkin seeds, sesame seeds, brazil nuts, cashews and pine nuts
- Beans and lentils, including kidney beans, pinto beans, lentils and garbanzo beans
- Whole grains, including brown rice, millet, quinoa, wild rice and buckwheat
- Dried fruits, including figs, prunes, apricots and dates
- Dark chocolate, just get high quality dark chocolate, or better yet, raw chocolate
How do you ensure to eat plenty of magnesium rich foods? Do you take supplements? What kinds? What benefits have you experienced since paying attention to your magnesium intake? Share your experiences in the comments below. We would love to hear from you.
Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
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