Here are just a few of the symptoms of magnesium deficiency….headaches, cramping, nausea, numbness, heart palpitations, twitching, insomnia, fatigue, anxiety, high blood sugar, high cholesterol and high blood pressure. So many choices when it comes to magnesium and it is such an important part of our daily protocol. Here is a quick summary of the different types of magnesium to help you better understand why we take or don’t take each one.
Magnesium glycinate (magnesium bound with glycine, an amino acid) is one of the most bioavailable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long term deficiency as it raises red blood cell magnesium.
Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid is a vital component of enzymes that play a key role in ATP synthesis and energy production. It’s also helpful for detox. Malic acid in this form of magnesium is known to cross the blood-brain barrier and bind to aluminum.
Magnesium threonate is the only form known to readily cross the blood-brain barrier and penetrate the mitochondrial membrane to improve brain function. This form optimizes magnesium levels in the brain, enhancing memory and cognitive function.
Magnesium chloride has an impressive absorption rate and is a great form of magnesium to take for detoxing. It can aid kidney function and can boost a sluggish metabolism. This is the form found in magnesium oil and gels that you absorb through your skin. This form of magnesium can cause itching so it may be best applied to the feet. The ideal dose is 1 – 2 oz. of magnesium oil or gel in hot water in a small foot tub. Do this daily or at least three times per week.
Magnesium Citrate is a combination of magnesium carbonate and citric acid that is inexpensive and highly absorbable. It is commonly used to induce a bowel movement, and thus is not recommended for those with loose stools.
Commonly referred to as Epsom salts, is ideal for raising magnesium levels. The ideal concentration for using Epsom salt baths to raise magnesium status is approximately 500 grams, or 2 cups, of Epsom salt dissolved in 15 gallons of water – the amount that can fit in a standard-sized bathtub. Ideal amount of time spent soaking is 15 minutes, two to three times per week.
For years Dr. Coimbra recommended magnesium glycinate as the primary magnesium to be used by his patients. Recently many patients have shared that both Magnesium Malate and Ionic Magnesium and become the most common prescribed magnesium. The Ionic Magnesium is a liquid form that has incredible absorption rate.
Forms of Magnesium to Avoid
Also referred to as “Magnesia”, magnesium oxide is commonly used therapeutically as a laxative and relief for acid reflux. This type of magnesium has very low bioavailability (only 4%). This is a cheap form of magnesium found in almost all cheap supplement brands. Avoid.
Magnesium Glutamate and Aspartate
Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.