It’s estimated that nearly 80% of the population is deficient in a mineral that has far-reaching health benefits. This mineral is magnesium and it’s essential to your health. In fact, it’s involved in hundreds of biochemical reactions in your body including:

 

  • Energy creation: Helps convert food into energy.
  • Protein formation: Helps create new proteins from amino acids.
  • Gene maintenance: Helps create and repair DNA and RNA.
  • Muscle movements: Is part of the contraction and relaxation of muscles.
  • Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Magnesium does a lot for us, and it’s vital that we get enough on a daily basis.

If you’re not eating magnesium rich foods such as…

  • Almonds
  • Cashews
  • Spinach
  • Dark chocolate
  • Pumpkin seeds
  • Quinoa
  • Avocado

…then a supplement could be extremely helpful, especially if you have any symptoms of magnesium defiency such as:

  • Fatigue/Low energy
  • Muscle aches and cramps
  • Heart/Blood Pressure issues
  • Restless legs
  • Trouble Sleeping

Check out this rundown on several forms of magnesium, which form is right for you, and when to take them!

Magnesium Glycinate– the most bioavailable form of magnesium, the bounded glycine helps with sleep and mood, least likely form to cause loose stools or have a laxative effect. Best taken in the evening.

Magnesium Malate– important for people who need energy or suffer from chronic fatigue or fibromyalgia. Magnesium along with the bound malic acid increases ATP levels (cellular energy.) Best taken with meals during the day.

Magnesium Taurate– the form to take for people with cardiovascular issues, the bound taurine improves heart function. Best taken at night.

Magnesium Citrate– effective for maintaining digestive regularity, can cause loose stools in some individuals and has a decent absorption rate. Best taken with food because the bound citric acid can elevate stomach pH.

Magnesium Threonate– potential to cross blood-brain barrier and greatly increase magnesium concentrations in the brain and central nervous system for increased cognitive function. Best taken at bedtime.

Magnesium Oxide– good laxative properties, but very poorly absorbed. Out of 400 mg, the body under ideal circumstances absorbs only 80 mg of elemental magnesium.

Source: Fix Your Gut: The Definitive Guide to Digestive Disorders by John Brisson

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For further reading, click here to check out Dr. Carolyn Dean’s blog. She’s one of the foremost experts on magnesium!