The BEST and WORST Forms of Magnesium

the best and worst forms of magnesium let's talk about that today now the question is why is magnesium so important well it's involved in 300 different parts of your biochemistry no other mineral is involved with that many enzymes now vitamin D is involved with 2500 different genes but genes are not enzymes the other big thing about magnesium is it's almost impossible to test that's right if you do a blood test you're not going to be able to know what's going on in the cell you see the majority of magnesium like 9 % is inside the

cell and only 1% is in the blood but it's very difficult and it's not easy to test in fact I don't know anyone who's ever had their magnesium tested correctly an average person doesn't even come close to getting enough magnesium from their diet magnesium is at the heart of energy production deep down inside your cells you have this little rotary motor it's the smallest motor in nature and it's spinning between 100 to 400 times a second and you need magnesium for that thing to rotate to make the energy magnesium is very important in vitamin D

so if you don't have enough magnesium vitamin D won't work you might have thought that vitamin K2 was the key vitamin to keep calcium out of the soft tissues but what you might not know is vitamin K2 is dependent on magnesium also people get these kidney stones it's usually a calcium oxalate kidney stone magnesium can prevent that Stone from forming because it controls the calcium magnesium is essential for the heart to lower blood pressure prevent muscle cramps migraine headaches helping you sleep at night so let's go through the different forms of magnesium starting with the

one that is the worst of the worst very poor absorption rate this is called magnesium oxide usually you can cram 400 milligrams of magnesium oxide into one pill but what you might not know is the magnesium oxide only has an absorption rate of 4% that's like 96% of it goes right through you whereas other forms of magnesium like the best form which I'll get to has an 80% absorption you'd have to take 8,000 milligrams that's 20 of these capsules just to equal the dose of what You' get from a high quality magnesium supplement there's no

way you could take 20 of these pills all together because it would create so much gastric stress and so much diarrhea so never take magnesium oxide now the problem with that is that that's the most common one they sell over the counter in fact and this is interesting magnesium oxide is the most common type of magnesium they use in researching magnesium and if you're only absorbing 4% you can imagine the results from those studies are not going to show hardly any benefit thus the mixed reviews you get about magnesium and then of course your doctor

might say oh yeah based on the studies magnesium doesn't work but not all magnesium is the same there's a lot of differences and the reason why you can't just take magnesium without anything it has to be transported so when you see magnesium it always comes comes with something else and the last thing about magnesium oxide is super expensive you're probably paying $10 for it but you can buy a kilogram of it if you buy it in bulk for like $5 so when you're buying a bottle of magnesium oxide the raw material cost of that is

probably 10 cents the bottle is more expensive than the Magnesium itself okay so we're starting at the worst magnesium magnesium oxide and we're going to start to go up from there and mainly this evaluation is based on absorption but I'm going to go through each one and kind of tell you the unique things about each one the next one is magnesium sulfate you probably get an absorption rate about 10% so it's a little bit better it also has a high laxative effect so it can help relax your muscles superficially all right let's go to the

next one magnesium orate this one has an absorption rate of roughly up to 15% this one is unique because it can penetrate the cell wall so it can kind of go into the cell and help make energy it's also good as an antioxidant and it can support your DNA the next one is called magnesium Tate and for this one you get a moderate absorption like 20% so that's a little bit better and this one is also good for cardiac anything related to the heart especially blood pressure as well as supporting your nervous system then let's

go to the next one magnesium lactate this one has a little better absorption about 25% and this one is more gentle on your GI system it's not as much of a laxative it too is good for the cardiovascular system and to improve energy now this is the one that they usually put in an oil to put on your body topically but here's the problem magnesium doesn't actually penetrate through all the different barriers of your skin deep into the blood supply it's not going to go into your blood topically but it may go into your muscles

and help relax your muscles a lot of people get benefit by rubbing this magnesium into their muscles before they go to bed so it's not a bad option all right the next one is magnesium citrate this is an absorption of about 30% a lot of people take this one to prevent kidney stones because citrate combine with the oxalates okay and they can reduce the oxalates connecting to calcium but it also can help detoxify you it's good for cardiovascular issues blood pressure and this one also can come in a liquid next one is magnesium malate this

one absorbs a little bit better like 40% malate is good for chronic fatigue syndrome fibromyalgia overall increasing energy it helps your muscles then we get to another form of magnesium and that is called magnesium 3 and8 this one absorbs pretty good 75% but it doesn't have a really good systemic effect on everything else mainly for your brain because it can cross the bloodb brain barrier so this one is good for cognitive function sleep but this is not the type of magnesium you want for overall Body Benefits all right now let's get to the one that

I personally take it is the most absorbable type of magnesium and this is called magnesium glycinate this one can be absorbed up to 80% so that's a lot this one is good because it doesn't give you a laxative problem it's very gentle on the GI system it's good for any muscle spasm in the body it's good for Sleep relaxation stress migraines and it won't interfere with other minerals like calcium and iron and one of the more important functions of magnesium and I want to emphasize this is to allow vitamin D to work and vitamin D

won't work without magnesium so if a person takes vitamin D and they're like oh yeah that didn't work is probably because you're deficient in magnesium magnesium is a natural calcium channel blocker so it's really good for the heart it's really good to help control calcium build up anywhere in the body magesium is also involved in insulin secretion and allowing your insulin to be more sensitive this is why diabetics are nearly always severely deficient in magnesium I recommend taking magnesium at night as a maintenance dose I would recommend to take 400 mg per day as a

therapeutic dose I would double that but the problem if you're taking magnesium glycinate all at night that's a lot of pills so I would recommend just spreading those out through the day magnesium follows like a rhythm okay so it's going to be at its lowest point in your body in the early morning okay maybe around 6:00 a.m. that's going to be the lowest point okay and then in the evening it'll be at its highest point and so if you have a subclinical magnesium deficiency you May notice more problems you have in the early morning and

I'm talking about early morning insomnia the cramps the feet cramps or leg cramps that just get you out of bed in the early morning most of those cramps happen right about that time so isn't that interesting it correlates exactly with a magnesium deficiency now if you want more fascinating information about magnesium check out this video right here