A Complete Guide to Magnesium Supplements

As reported by the American Chiropractic society, up to 80% of Americans are deficient in magnesium. Magnesium deficiency is often overlooked, but this health problem shouldn’t be taken for granted as its effects range from diarrhea and poor absorption to celiac disease and diabetes.

This is not surprising, given that magnesium is an essential mineral which plays important roles in the body, such as relaxing the muscles, aiding heart health, regulating the metabolism of nutrients, helping teeth and bone formation, maintaining healthy cholesterol levels, assisting the body with energy production, protein synthesis and DNA transcription, maintaining the structural health of the cell membranes in your body, and more.

Some of the conditions that associate with magnesium deficiency include anxiety, depression, ADHD, restless leg syndrome, autism, insomnia, headaches, migraines, muscle spasms, fibromyalgia, diabetes, asthma, osteoporosis, and skin problems.

Over the last century, the soil erosion has depleted our soil from its magnesium content.  Therefore, it is no wonder that meeting magnesium requirements through eating fruits and veggies has become difficult.  Neither it is surprising that magnesium deficiency has become so common even among those who eat whole food healthy diets.

BEST Magnesium Supplement (Forms Of Magnesium)

  • Magnesium citrate: Magnesium citrate is probably the most popular and cheapest. It is easily absorbed. Being a mild laxative, it is great if you have constipation, colon or rectal problems.
  • Magnesium taurate: Magnesium taurate is the best for those with cardiovascular issues because it helps prevent arrhythmias and heart attacks. It is easily absorbed too.
  • Magnesium malate: Magnesium malate contains malic acid, an important component of the enzymes that aid ATP synthesis and production of energy.
  • Magnesium carbonate: Magnesium carbonate is converted into magnesium chloride when mixed with hydrochloric acid in your stomach. It is a great choice if you have acid reflux or indigestion.
  • Magnesium glycinate: Magnesium glycinate is the safest choice when it comes to fixing the long-term deficiency. As an added bonus, it is the most absorbable, most bioavailable and the least likely to cause diarrhea.
  • Magnesium chloride: Magnesium chloride is great detoxing your cells and tissues. It is highly absorbable, can boost your metabolism and supports your kidney function.

Forms of Magnesium to AVOID

  • Magnesium oxide: Magnesium oxide has poor absorption rate and it isn’t chelated.
  • Magnesium sulfate: Magnesium sulfate, also known as Epsom salt is great for constipation, but it isn’t safe as dietary magnesium.
  • Magnesium glutamate and aspartate: These forms should be avoided as they are components of aspartame, a detrimental artificial sweetener.