The American Chiropractic Society reports that 65% – 78% of Americans are deficient in Magnesium. There are several reasons for the deficiency, such as soil erosion and the depletion of minerals in soil where crops grow. This means that once magnesium-rich fruits and veggies are no longer as potent. Another reason is eating more and more processed foods─All of which is leading to widespread deficiencies of this essential mineral. Therefore, a good way to reduce the deficiency is through magnesium supplements.
How do you know if you are deficient in magnesium? In a previous article, I listed the signs of magnesium deficiency, which can become severe illnesses if not corrected. Some of these signs include muscle cramps, body aches, anxiety, high blood pressure, fatigue, acid reflux, etc. The article also describes what magnesium is, where it comes from, and which foods are the highest in magnesium content.
Because so many people are discovering that they have a magnesium deficiency, they turn to supplements. However, magnesium isn’t easily absorbed on its own, so for supplements to be viable, they are bound to other substances which are targeted for various health benefits. In fact, there are numerous magnesium supplements on the market today. How do you know which one is best for you?
To help, I’ve included a list of the 10 most common magnesium supplements available, what health benefits they offer, which are the best to take, and which ones you should avoid entirely.
The Best, Worst, And Differences | 10 Magnesium Supplements
The Best Magnesium Supplements
1. Magnesium Malate
Magnesium Malate is the perfect magnesium supplement for those who are experiencing fatigue. Malic Acid is naturally found in most fruits with high concentrations in apples and nectarines. It has several health benefits, such as combating chronic pain and chronic fatigue. It can take a couple of doses to feel it’s effect fully, but users swear by it─espceially those suffering from conditions such as fibromyalgia and chronic fatigue syndrome.
Since the ionic bonds of Malic Acid and Magnesium are broken easily, Magnesium Malate is highly absorbable.
2. Magnesium Citrate
This magnesium supplement is one of the most common forms of magnesium found because it is easily absorbed and inexpensive. Citric acid is a common food preservative and is effective for naturally treating constipation. Therefore, Magnesium Citrate is an excellent supplement for those with rectal or colon problems. However, it is not good for people who regularly have loosened bowel movements.
3. Magnesium Taurate
Magnesium with taurine is an excellent magnesium supplement for those who have heart problems or want to prevent heart attacks. Taurine is an amino acid which is naturally found in the heart, blood cells, and brain. Taurine supplements are taken by those with congestive heart failure, high blood pressure and cholesterol, and liver disease.
Magnesium Taurate is readily absorbed since taurine and magnesium stabilize cell membranes collectively.
4. Magnesium Glycinate
Magnesium Glycinate contains glycine which is an amino acid that’s essential for many different cognitive, metabolic, and even mental functions. This magnesium supplement is the most bioavailable and absorbable form of magnesium.
5. Magnesium Carbonate
Magnesium Carbonate is another bioavailable source of magnesium which turns into Magnesium Chloride when it blends with the acid in the stomach. “Carbonate” is a natural acid reducer, so this is the best magnesium supplement for those suffering from acid reflux and heartburn.
6. Magnesium Chloride
Magnesium Chloride is comprised of 12% magnesium, but it has the best absorption rate. Chloride (not Chlorine) helps to keep the amount of fluid outside and inside of your cells in balance. Furthermore, chloride helps maintain proper blood volume, blood pressure, and pH of your body fluids. This makes this magnesium supplement the best for cell detoxification, the kidneys, and it can also boost a slow metabolism.
The Worst Magnesium Supplements
7. Magnesium Sulfate
Sulfate is also known as Epsom salt. It is a good aid for constipation, but taking too much can have serious health risks. It can be easy to overdose on sulfate, so this magnesium supplement should be avoided or only taken in small doses to treat constipation. Ask your doctor to be sure before you take this magnesium supplement.
8. Magnesium Oxide
Be aware that Magnesium Oxide is the most popular form of magnesium sold in Pharmacies. Yet, it is non-chelated and very hard to absorb.
9. & 10. Magnesium Aspartate and Magnesium Glutamate
Avoid these magnesium supplements entirely! Aspartate Acid and Glutamate Acid are components of the artificial sweetener aspartame which is known for its harmful effects. Additionally, both of these components become “neurotoxic ” when unbound to other amino acids.
Please be sure to ask your doctor before starting any new supplement regime. However, we hope that this article can help you take a closer look at which magnesium supplement is the best one for you!
Please, if you found this article helpful, share it with family and friends. So many people might be suffering from the symptoms of magnesium deficiency and are not aware of the condition. Knowing which supplement is the best for you can aid in your health in many ways.
Robin and the Zen team.
Note: This article is for informational purposes only and is not intended to diagnose or treat any health condition. Therefore, ask your doctor about any health concerns that you might have and seek proper medical treatment.
Photo Sources – Pixabay.com
Natural News: http://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html
Web M.D.: http://www.webmd.com/vitamins-supplements/ingredientmono-1024-taurine.aspx?activeingredientid=1024
Dr. Axe: https://draxe.com/glycine/
Everyday Health: http://www.everydayhealth.com/drugs/magnesium-sulfate