Magnificent Magnesium:
Uncovering the Different Forms of Magnesium

What’s the deal with Magnesium?

The human body uses many different mineral elements in biochemical processes - copper, zinc, selenium, iodine, magnesium, and more. They all serve a purpose in one of many chemical reactions. The most common mineral used is Magnesium.

The human body utilizes magnesium in over 300 different biochemical reactions. These reactions include:

• Energy metabolism

• Protein synthesis

• Muscle and nerve function

• Blood glucose control

• Blood pressure control

• Many more…

Sadly, most people are deficient in this mineral. Historically, magnesium was obtain from our diet, but data indicates that the foods we consume have become more and more deficient in essential nutrients. Therefore, we must eat more of those foods, or supplement to reach adequate amounts for optimal health.

There are many forms of magnesium available. It is important to understand the different forms of magnesium it helps you select the most effective and more targeted supplement for you. Remember to consult with your doctor before starting any magnesium supplementation.

Natural Sources of Magnesium

Magnesium is found in the following foods:

• Leafy green vegetables

• Nuts and seeds - almonds, pumpkin seeds, cashew, sunflower

• Whole grains - quinoa

• Legumes - beans and lentils

• Seafood - cold water fish such as halibut or salmon

• Dark chocolate

• Bananas and Avocado

• Tofu

• High magnesium spring water - highest content found in Gerolsteiner water.

Magnesium Types:

You can go to any store and find just about all sorts of magnesium on the shelves. Yet, not many people know about the different forms or uses of magnesium. The average adult has a RDA of about 200-300mg per day. Consult with your doctor for specific dosing.

Let’s briefly look at the common, and some of my favorite, types of magnesium ( or mag as I call it).

Mag Glycinate

Mag glycinate, or bisglycinate is commonly found in supplements that have a combination of magnesium, or alone. It is one of the most absorbable forms of magnesium. It provides your body with elemental magnesium and glycine. Glycine is used for neurotransmitters, collagen production, and nerve transmission. Though there are many benefits, I often use mag glycinate for muscle relaxation, sleep, and restless legs.

Mag Citrate

Mag citrate one of the most common forms found added to many supplements to improve magnesium levels. It absorbs well, but does come with some drawbacks. At higher doses it can cause loose stools or diarrhea. It is why it is used as part of the colonoscopy prep with some GI docs. Got constipation?

Mag Malate

Mag malate is not as common, but a good magnesium for chronic fatigue, exercise recovery, mood, headaches, and potentially fibromyalgia and anti-inflammation. The science is not quite clear on the fibromyalgia. I like to recommend this form of magnesium, or part of a mag combination, for athletes and chronic fatigue patients.

Mag Threonate / Mag L-threonate

Mag threonate is my favorite for brain health. It is the form of magnesium that is able to cross the brain-barrier. Not only is this used for sleep, but can be used for mood and cognitive functions.

Mag Oxide

Mag oxide is the least absorbable form of magnesium. While it does help improve your magnesium levels, this form likes to stay in the GI tract. This commonly leads to loose stools. Mag oxide is used to help people relieve their constipation.

Mag Sulfate

Love to take baths? You may be familiar with this form. Mag sulfate is also known as Epsom Salt. This is great for anyone with sore joints, muscle or body aches, or just want to relax. You can add some essential oils to it for a scented bath. Make sure you use a good amount in your baths.

Mag Chloride

Mag chloride is a topical form of magnesium that you can take with you anywhere. Just spray it on and let in soak into the skin to help relax those muscles.

Recommended Supplements:
You can find all of my favorites high quality, doctor recommended brands in my online supplement dispensary.
Pick and choose the ones you like, and have them shipped to your house.
 🛒 Dr. Jorge’s Dispensary 
_{Note: supplements will have commonly used ranges. I cannot give specifics as that would be considered medical advice.} 

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To Health,

Dr. Jorge Reveron, ND
Naturopathic Doctor