Magnesium is the 4th most abundant mineral you have. And magnesium is involved in over
300 important metabolic reactions from energy production, regulating your blood pressure,
transmitting nerve signals across your body, all the way to healthy muscle contractions. And
there are about 11 different types of magnesium supplements that are out there, and each of them
help to support the body in different ways, some you want to consider and others you want to avoid,
depending on what you are trying to achieve, and this video will go over as many of the different
types of magnesium as well as what each of them are best for and which ones you should avoid.
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wasting anymore time, lets get straight into it. Now without a doubt you can get magnesium from
many whole foods like your green veggies, legumes, nuts like brazil nut which is the most dense,
and seeds like pumpkin seeds which are super high in magnesium. But the problem is almost
up to two-thirds of people in the Western world don’t get enough magnesium from just their diet.
So supplements are needed to give you that extra boost to prevent magnesium deficiency,
which I made a video all about it up here, that you can watch after this one. And the question
of which type of magnesium is an important one, especially since theres 11 types, so to begin,
lets start with the first one. And Ive made it easy by providing the links to each magnesium
form in the description box below next to the condition you want to tackle. So to begin,
If your trying to tackle anxiety and promote an overall relaxation. Then go with magnesium
glycinate. Its a well-absorbed form of magnesium that is chelated to two molecules of the amino
acid, glycine. What what Chelated means is that you have an amino acid thats been attached to
magnesium to get a very stable form of that is less likely to cause stomach ache and
reduces the laxative effects that you can get with magnesium. This is because Glycine is a
very relaxing amino acid, which is studied to help calm anxiety and promote sleep. The one by
pure encapsulations seems to be a popular favorite among many who want an overall consistent product.
Next, if youre trying to tackle energy and pain. Then go with the Magnesium Malate. Which
is basically magnesium thats bound to malic acid which is the energy-promoting form of magnesium
that works by helping the body create ATP, which is the energy currency of our cells that is also
supposed to help with fibromyalgia and chronic fatigue syndrome. Whats also interesting is that
the malic acid may help bind toxic metals in the body and help them get eliminated. A popular and a
favorite of mind is the one by thorne, which also contains magnesium citrate. But do keep in mind
if your trying to take a magnesium for sleep, you dont want a magnesium that may be too stimulating.
If youre looking for one that still supports the heart, muscle, bone, and nerves and is
pretty bioavailable, but also want a method to remedy constipation, especially for travel
constipation as you know you will be sitting down for long periods of time, then go for magnesium
citrate. Its a super popular one because its about 30% bioavailable, and what it does,
is that it pulls water into the bowels giving you more of a laxative effect so that things
start moving in the gut. The one by NOW at 400 mg, seems to be the one that works for this case.
But if youre experiencing more laxative effects, you can always lower the strength.
But if you really want that laxative effect, then go with Phillips’ Milk of Magnesia.
But lets say youve heard so many goods things from magnesium when it comes to the heart and
blood sugar, including cardiovascular support and circulation. Which magnesium is that one?
For that, you can go with Magnesium taurate. Which contains the amino acid taurine. Which
research suggests taurine and magnesium play a role in regulating blood sugar and supporting
healthy blood pressure. The 1500 mg one by double wood seems to be a good one here.
Lets say you want one thats just for sleep and improving sleep quality,
actually quite popular for sleep nowadays, thanks to Dr Huberman,
is the Magnesium L Threonate. Its the form of magnesium thats chelated to threonic acid
and is different from the rest of the magnesium because it was created to cross the blood-brain
barrier and influence signaling pathways associated with learning, memory and focus,
and The current one I recommend is the one by life extension. But I know there will be many
others that will come up with their own soon, because of the new studies around this one.
But what about for pain from muscle soreness. Isnt there a magnesium for that? Well there is,
but its topical. And its magnesium chloride. Although this wont increase the amount of
magnesium to improve those levels, the creams and gels are there moreso to soothe and relax
your muscles. For this, you can try out the trimag magnesium cream which also contains epsom salt to
help boost the muscle calming effects even more. So Now that we mentioned, magnesium glycinate,
malate, citrate, taurate, l threonate, and the chloride forms, lets talk about the ones that
really dont provide much of the effects your wanting. With the first being magnesium oxide
as some studies report that it’s poorly absorbed, the second one is the magnesium
stearate which doesnt really get absorbed either and is mostly used to coat supplements,
the third one I would avoid is magnesium lactate as this can be dangerous in kidney disease and
its mostly used as a flavoring agent, and there are better forms out there, and lastly magnesium
aspartate, it has low bioavailability and doesnt really dissolve in water.
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