The Best & Worst Forms of Supplemental Magnesium

Magnesium is an essential mineral. It is involved in hundreds of different chemical reactions and processes in the body. Unfortunately, due to environmental, physical and emotional factors, the majority of us are magnesium deficient. It is therefore necessary to take a daily supplement to restore depleted levels.

For adequate absorption, magnesium must be bound to another substance. The different forms can provide additional health benefits or may be harmful. The following are the best and worst forms of magnesium to take:

The Best Forms of Magnesium are those Bound to:

  • Glycinate:

The most bioavailable and absorbable forms of magnesium. Has no laxative effect.

  • Taurate:

Best choice for those with cardiovascular issues (prevents arrhythmias and is heart protective), is easily absorbed and has no laxative effect.

  • Citrate:

Inexpensive, easily absorbed and also functions as a mild laxative for those with constipation problems and a magnesium deficiency.

  • Malate:

Bioavailable and perfect for those suffering with fatigue since malic acid plays a key role in ATP synthesis and energy production.

  • Chloride:

Impressive absorption rate, helps detox cells and tissues, aids kidney function and boosts a sluggish metabolism.

  • Carbonate:

Bioavailable and has antacid properties – great for those with indigestion or acid reflux.

The Worst Forms of Magnesium are those Bound to:

  • Sulfate:

Also known as Epsom salt, is wonderful for bathing in or as a constipation aid however overdosing on it is easy therefore rather avoid.

  • Oxide:

Also improves constipation however has a very poor absorption rate.

  • Glutamate & Aspartate:

Avoid completely! Both glutamic acid and aspartic acid are components of the artificial sweetener aspartame, and both have the potential to become neurotoxic.

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