What Are The Different Forms Of Magnesium

What Are The Different Forms Of Magnesium – February 3, 2020 | Author: Magdalena Vzelaki Posted in Adrenal Glands, Articles, Estrogen Dominance, Menopause, PCOS | Additions with tags

Magnesium is an essential nutrient, which means your body cannot produce it and you must get it from food or supplements. This key mineral is responsible for helping your body perform nearly 300 enzyme reactions—many of which affect your natural hormonal balance. Magnesium deficiency can lead to detoxification problems, insomnia, inflammation, fibromyalgia, osteoporosis and heart disease. However, almost half are US. The population is deficient in magnesium.

What Are The Different Forms Of Magnesium

What Are The Different Forms Of Magnesium

You can replenish low magnesium levels with magnesium-rich foods such as seaweed, cocoa and chocolate, cashews, cruciferous vegetables, brown rice and bananas. However, sometimes even if you eat the right foods, you still need to take supplements.

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However, before you hit the buy button, it’s important to find the right type of magnesium for you.

Below I discuss some of the most common types of magnesium and their benefits. I’ll also talk about the types of magnesium I don’t recommend and why.

For those who want to dive into this topic, you can read our article on how to increase your magnesium levels here.

Magnesium comes in many different forms and from many sources. The absorption of magnesium from supplements varies as much as from food. Magnesium supplements are made by attaching a magnesium molecule to a carrier: an amino acid (glycine, arginine, taurine) or an organic acid such as citrate. This helps convert magnesium into a form that is recognized and absorbed by the body.

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Because magnesium can bind to so many different transporters, you get a wide range of options: glycinate, malate, chloride, taurate, sulfate, arginate, lysinate, ascorbate, fumarate, gluconate, carbonate, orotate, threonate… the list goes on. . . to stand

I know this can be a bit overwhelming, but I’ll cut to the chase and give you the shapes I specifically recommend and the shapes you should avoid.

Not all supplements are created equal and magnesium is no different. Here is a brief description to help you understand each form of magnesium.

What Are The Different Forms Of Magnesium

Tip: To learn more about balancing your hormones with supplements (and what to do), you can download our free supplement guide here.

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Magnesium glycinate (magnesium chelate, magnesium bisglycinate, magnesium diglycinate) is a well-absorbed form of magnesium chelated to two molecules of the amino acid glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep.

This is the form of magnesium that I take every day. If I am stressed or traveling (also a form of stress), I would double the dose to 600 mg or even 800 mg per day.

“Chelated” forms of the mineral mean that they contain an amino acid that converts them into a more stable form of magnesium that is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This type of magnesium also helps with PMS, cramps, pain, fibrocystic breasts, food cravings, and sleep.

According to Examine.com, magnesium glycinate is also the best magnesium supplement choice for use when “overloading,” or taking more magnesium than is normally recommended to correct a deficiency.

Magnesium (mg) In Different Forms: Powder, Strips & Granules; As Used In A Uk High School Stock Photo

Another type of magnesium is related to malic acid. Magnesium malate is a potent form of magnesium that helps the body produce ATP, the energy currency of our cells. This form of magnesium is often recommended for those struggling with fibromyalgia or chronic fatigue syndrome.

For those who have trouble producing energy, magnesium malate supplementation may be effective in helping with chronic fatigue syndrome and/or fibromyalgia. Malic acid also helps to bind toxic metals like aluminum in the body. In addition to metal detoxification, it also promotes liver detoxification and good digestion by improving bile flow.

Not surprisingly, this form can be very stimulating for some and can disrupt sleep, especially if taken at night (I have experienced this myself). So take it in the morning or at least in the early afternoon.

What Are The Different Forms Of Magnesium

This form of magnesium binds to the amino acid taurine. Taurine lowers the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to improve blood circulation, which can have a positive effect on the whole body. For example, in animal studies, magnesium sulfate has been used to delay the onset and progression of cataracts. Take 500 mg at bedtime.

The Different Forms Of Magnesium

Threonate is a form of magnesium chelated to threonic acid and is a metabolite of vitamin C. This form of magnesium differs from others in that it is designed to cross the blood-brain barrier. Thus, it can improve learning and memory functions and is especially useful for age-related cognitive decline. The recommended dose is 2000 mg of magnesium threonate.

Magnesium chloride is a form of magnesium that can reduce anxiety, reduce pain, and promote restful sleep. Historically, it was used as an antiseptic. Magnesium chloride is not only a good topical antimicrobial, but it delivers magnesium directly into the bloodstream. The peel is a great way to increase magnesium levels and pass it through the gut – especially helpful for people with IBS (or irritable bowel) who suffer from malabsorption.

Also, if you’re not interested in the energetic aspect of magnesium malate for muscle pain (such as when you’re trying to get a good night’s sleep), magnesium chloride is also helpful in treating fibromyalgia symptoms.

It is a pure 100% natural solution of magnesium chloride, made from the highest quality magnesium salt extracted from the depths of the earth – all from the bottom of the ancient Zechstein Sea in Europe. This very pure and uncontaminated magnesium salt has been preserved for the last 250,000,000 years at a depth of 5,000-6,500 feet in the sea floor.

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Many members of our program have reported fantastic results using this form of magnesium; From reduced pain, a sense of calm to deeper/longer sleep.

You can’t take too much of this form of magnesium – so use as much as you need. One scoop gives you 600 mg of magnesium and takes 20 minutes to absorb. If you feel it stings too much, you can mix it with any carrier oil (like castor oil or coconut oil) or wash it off after 20 minutes.

Another type of magnesium chelate is bound with citric acid. This form of magnesium is about 30% bioavailable, but it attracts water to the gut, giving it a laxative effect that some may experience if they suffer from chronic constipation. For a deeper dive into constipation, check out this article.

What Are The Different Forms Of Magnesium

This is a great form of magnesium if you struggle with constipation or plan to sit for long periods of time, such as on a long flight. When I travel, I take a bottle of magnesium citrate to stop the motion.

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The bioavailability of this magnesium is only 4%, so it takes a lot to benefit from it. It can also cause adverse reactions in some people – our readers have reported joint pain and gastrointestinal problems. A Taiwanese study of older adults found that those who took magnesium oxide supplements (often as a laxative or antacid) were 66% less likely to have an ankle fracture over 5 years.

This form is found in many magnesium supplements and should be avoided. Companies that use it usually use other non-standard ingredients. If you see magnesium oxide on the label, it’s a sign that the supplement brand you’re considering is cutting corners and not putting quality and your health first. Not recommended.

This magnesium is used as a coating agent in supplements and is not soluble in water. This will not help you restore your magnesium levels at all. In fact, it is even possible to be allergic to magnesium stearate. This form of magnesium should be avoided. Not recommended.

Magnesium lactate is obtained from lactic acid, which is a product of bacterial fermentation. Magnesium lactate can also be dangerous for people with kidney disease because the extra lactic acid can irritate the kidneys. Not recommended.

The Different Forms Of Magnesium » The Glowing Fridge

Studies show that it does not dissolve well in water; This is a biological indicator that it is low. Also, aspartic acid is not something we want to get too much of. In excess, it can be neurotoxic…like aspartame. Not recommended.

I hope this article has helped you restore your magnesium levels and get you one step closer to restoring your hormonal balance. If you want to know more about the causes of magnesium deficiency, how much, and what foods are rich in magnesium, read this article.

I also recommend you read about the four forms of magnesium that are most effective in recovering from low levels. We took these forms and developed an alternative method to enjoy the unique benefits of each form of magnesium throughout the day. You can read more about the magnesium cycle method here. Magnesium is the fourth most abundant element in your body and one of the seven most essential minerals we cannot live without.

What Are The Different Forms Of Magnesium

It is an important dietary mineral

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