Not Every Magnesium is Created Equally

Happy Magnesium

Hmmm, Magnesium – kind of an uncomfortable subject because my 1st experience with it in a “therapeutic” dose had me spending too much time in the bathroom. A joking matter now but not too funny then.

As I learned later that was Magnesium Citrate and I have found out since there are a lot of other Magnesium options. My chiropractor calls Magnesium Glycinate the “Happy Magnesium.” My Natural Practitioner calls Magnesium L-Theronate “good for the brain.”

Where in the World Can You Find Magnesium?

Magnesium Rich Foods

I always thought the mineral Magnesium was just Magnesium, right?! It comes from a mineral in the earth and so on but, well, it isn’t that simple.

Magnesium is present in a variety of foods, however, if you’re unable to get enough Magnesium from your diet, a supplement may be worth considering.

The recommended dietary allowance for adult men is 400-420 mg per day and 310-320 mg for women so if you aren’t consuming any of the above foods on a regular basis, odds are you’re most likely deficient unless you take a Magnesium supplement.

Epsom salt bath is a great way to get Magnesium

Here’s a list of Magnesium rich foods:
~ Legumes: black beans, edamame, kidney beans
~ Vegetables: spinach, kale, avocado, potato with skin, okra
~ Nuts: almonds, peanuts, cashews, pumpkin seeds, chai seeds
~ Whole grains: oatmeal, whole wheat, brown rice, barley
~ Others: dark chocolate, soy milk, yogurt, banana

Did you know that Epsom Salt is actually a form of Magnesium? That is one of the reasons why your Chiropractor or Massage Therapist tells you to go home and soak in a tub of warm Epsom Salt water after a hard work-out. You can actually absorb a therapeutic dose of Magnesium from the Epsom Salt. Talk about a good night’s sleep afterward – It’s great!

Why You Might Need a Magnesium Supplement

What to avoid for good Magnesium Absorption

One of the statistics that fascinated me is that 80% of Americans are deficient in Magnesium on some level. It was interesting to learn about foods that interfere with the absorption of Magnesium are:

  • Processed Foods
  • Carbohydrates & sugar intake especially high fructose corn syrup
  • Diets too high in hard to digest proteins
  • Alcohol
  • Some medications like diuretics

What to Know About the Different Forms of Magnesium

If you will excuse a little of my techno-babble, I’ll try to stick to the basics and unpack some more info about Magnesium for you.

Magnesium Oxide

Is a salt that is not very well absorbed by the body but is often used in products to calm indigestion.

Magnesium Chloride

Is a Magnesium salt that is often used in topical products like lotions, oils, and ointments for muscle soreness.

Magnesium L-threonate

Is the salt formed from mixing Magnesium and threonic acid, a water-soluble substance, derived from the metabolic breakdown of Vitamin C. This form of Magnesium helps your brain and concentration.

It is easily absorbed and may be the most effective type for increasing Magnesium concentrations in brain cells.  It is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.

ProtoSorb Magnesium is very easily absorbed by the body without uncomfortable side effects and is a great way to get more Magnesium L-threonate.

Magnesium and brain benefits

Magnesium Sulfate

Is formed by combining Magnesium, sulfur, and oxygen. It’s commonly referred to as Epsom salt. Magnesium sulfate is frequently dissolved in bath water to soothe sore, achy muscles and relieve stress. It’s also sometimes included in skincare products, such as lotion or body oil.

Improve Sleep with Magnesium Glycinate

Magnesium Glycinate

Is formed from elemental Magnesium and the amino acid glycine. Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes.

Magnesium Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes.

Magnesium glycinate is easily absorbed and may have calming properties. It may help reduce anxiety, depression, stress, and insomnia.

Our Magnesium Glycinate supplement is another favorite and a great product to help you in these areas.

Magnesium Malate for Chronic Fatigue and Fibromyalgia

Magnesium Malate

Includes malic acid that occurs naturally in foods like fruit. This acid has a sour taste and is often used as a food additive to enhance flavor or add acidity.

Research suggests that Magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your Magnesium levels.

It is often recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.

Magnesium mixes well with Calcium so I like the: Magnesium/Calcium (Citrate/Malate) option if you are taking Magnesium for leg cramps, especially.
These Magnesium Citrate Gummies provide short-term relief of constipation.

Magnesium Taurate

Contains the amino acid taurine. Research suggests that adequate intakes of taurine and Magnesium play a role in regulating blood sugar. Thus, this particular form may promote healthy blood sugar levels. Magnesium and taurine also support healthy blood pressure.

Like many other things, knowing which type of Magnesium best suits you can be a challenge. It is my pleasure to help guide you along the way.

We’ve thoroughly enjoyed putting this blog together for you and hope it helps you along in your journey.
Until Next Time, Be Well!

Magnesium Differences Provide Solutions


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