How to Choose the Right Magnesium Supplement

Magnesium (Mg) is so crucial for our wellbeing that it may be surprising how little so
many of us know about it. Magnesium activates the enzymes necessary for a number of
physiological functions, including neuromuscular contractions, cardiac function, and the
regulation of the acid-alkaline balance in the body. It is necessary for the metabolism of
carbohydrates, amino acids and fats; also for energy production, and the utilization of
calcium, phosphorus, sodium, and potassium. This vital mineral also helps utilize B-complex
vitamins, and vitamins C and E.
Magnesium and Hormones

  • Supports the liver in estrogen detoxification (elimination of harmful metabolites)
  • Stabilizes blood sugar levels and helps with cravings control
  • Lowers cortisol and adrenalin
  • Boosts DHEA and supports testosterone production
  • Boosts serotonin – stabilizes mood and supports restful sleep
  • Through restful sleep, supports Human Growth Hormone production
    Additionally magnesium
  • Supports bone health
  • Is part of over 300 enzyme responses
    Reversely, if your magnesium levels are too low, it may cause unpleasant symptoms:
  • Muscle pain and spasms from feet cramps to chest pain (due to spasms in your
    heart muscle), and even restless leg syndrome
  • Headaches and migraines
  • Feeling constantly fatigued or weak
  • Depression, anxiety and edginess
  • Craving chocolate (cacao is high in magnesium)
  • Quick exhaustion during exercise
  • Insomnia and mid-night waking

Which form of magnesium is right for you?
Magnesium Glycinate

(also known as magnesium chelate, magnesium di-glycinate, magnesium bisglycinate) is a highly absorbable form of magnesium chelated to two molecules of the amino acid glycine. If you experience frequent symptoms of PMS, fibrocystic breasts, sleep, anxiety, cravings, pains and cramps, you can take 300mg as a daily supplement, or up to 600mg per day in times of elevated stress. This chelated form does not have a laxative effect.

Magnesium Citrate

is another chelated type of magnesium bound to citric acid. This form of magnesium is about 30% bioavailable, but it pulls water into the bowels giving it more of a laxative effect. This is the right form for you if you feel constipated frequently.

Magnesium Malate

is a type of magnesium bound to malic acid. For those having issues with energy production (thyroid, liver), a magnesium malate supplement may be effective for helping with chronic fatigue syndrome and/or fibromyalgia. However, this form may be too stimulating for some and may disrupt sleep, especially when taken at night.

Magnesium Threonate

is a form of magnesium chelated to threonic acid, a metabolite of vitamin C. This form of magnesium was created to cross the blood-brain barrier. It improves learning and memory functions and maybe be especially beneficial for treating loss of memory and cognitive decline. It may not be the right supplement for those trying to compensate high pressure lifestyles, athletic workout, hormonal balance, and sleep.

Magnesium Oxide

contains a lot of magnesium by weight but has a bioavailability of only 4%. It hardly dissolves in water and is poorly absorbed from the gut. Magnesium oxide is used for relief of heartburn and sour stomach, as an antacid, and as a short-term laxative. But it is relatively ineffective for correcting magnesium deficiency.

Magnesium Chloride

is a form of magnesium for topical use. The skin is a great way to increase magnesium levels and bypass the gut – this is especially beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients.

Magnesium Sulfate

is also known as Epsom salt. It can be taken orally, dissolved in water, as a short-term laxative. However, the primary use is as a bath salt. The magnesium is absorbed through the skin and has an anti-inflammatory effect, leaving the skin clear while supplying the body with this important mineral. Use about one pound per full bath, soak for about 20 minutes. Enjoy the relaxing effect on your
muscles and nervous system, especially at night before bedtime.