Even though magnesium is an essential mineral, up to 68-80 percent of Americans are deficient in it, according to the American Chiropractic society.
This nutrient plays a wide range of important roles in the human body! Specifically, it is said to:
- Aid heart health
- Relax the muscles
- Allow the nerves to send messages to your nervous system and your brain
- Help maintain the structural health of the cell membranes in your body
- Assist your body with energy production, protein synthesis and DNA transcription
- Maintain normal cholesterol levels
- Help bone health, bone and teeth formation
- Regulate the metabolism of nutrients
Here are some of the conditions associated with magnesium deficiency:
- Muscles spasms
- Restless leg syndrome
- Muscle cramps
Other health conditions:
- Blood pressure problems
- Psoriasis, eczema, acne and other skin issues
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.
The BEST Magnesium Supplement (Forms Of Magnesium)
1. Magnesium glycinate
Magnesium glycinate is the safest choice when it comes to fixing long-term deficiency. As an added bonus, it is the most absorbable, most bioavailable and the least likely to cause diarrhea .
2. Magnesium chloride
Magnesium chloride is great detoxing your cells and tissues. It is highly absorbable, can boost your metabolism and supports your kidney function.
3. 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.
4. 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.
5. 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.
6. Magnesium malate
Magnesium malate contains malic acid, an important component of the enzymes that aid ATP synthesis and production of energy.
The WORST Forms Of Magnesium
1. Magnesium oxide
Magnesium oxide has poor absorption rate and it isn’t chelated.
2. Magnesium sulfate
Magnesium sulfate, also known as Epsom salt is great for constipation, but it isn’t safe as dietary magnesium.
3. Magnesium glutamate and aspartat
These forms should be avoided as they are components of aspartame, a detrimental artificial sweetener.
Powerful Foods That Are Great Sources Of Magnesium
- Dried fruits like figs, prunes, apricots and dates
- Dark chocolate
- Leafy greens like spinach, swiss chard, kale and collard greens
- Nuts and seeds like pumpkin seeds, sesame seeds, brazil nuts, cashews and pine nuts
- Beans and lentil like kidney beans, pinto beans, lentils and garbanzo beans
- Whole grains like brown rice, buckwheat, millet, quinoa, and wild rice