Why this Supplement?
According to the American Chiropractic Society, 68 to 80% of the American population is deficient in Magnesium. The exponential dependence on processed food is in many ways responsible for this, but the major reason is that ongoing soil erosion has depleted the vast mineral content of our soil in the last century. Because of this, our fruits and vegetables that were once potent in Magnesium do not contain the adequate amounts required to keep our bodies up to par on Magnesium levels. For this reason, people are turning to Magnesium Supplements to increase their intake of this “miracle mineral”. But since magnesium must be bound to other substances before it can be adequately absorbed, Magnesium supplements come in many a form that provide targeted health benefits. Here are the best, and worst, forms of Magnesium Supplementation on the market today.
The Best Magnesium Supplements
Magnesium Chloride (Taken Trans-dermally) – Although Magnesium Chloride is low in actual elemental Magnesium, it has the best absorbent rate of any supplement on the market. It is also the best form to take when wanting to detox cells and tissues. It is applied in Oil, Cream, or by bathing in a Salt rich bath, and quickly adheres to the bloodstream via the top of the skin. Chloride (not to be confused with chlorine) aids in kidney function, and boosts slow metabolisms.
Magnesium Malate – Magnesium Malate is used for people who suffer from fatigue, since malic acid is vital to ATP synthesis and energy production. Both Magnesium and Malic Acid’s ionic bonds are easily broken, and highly soluble. This also leads to quick expelling via the kidneys and liver.
Magnesium Citrate – This is the most popular magnesium supplement, due to is inexpensive nature. Since citric acid is a laxative, Magnesium Citrate also functions as a constipation aid. This is good for individuals with colon problems, but not suitable for people with loose bowel movements.
Magnesium Glycinate – This is Magnesium bound with Glycinate, a non-essential amino acid. This is a very absorbable form of Magnesium, although it is filtered quickly. It is a safe option for correcting long-term deficiency.
Magnesium Carbonate – This is another popular, available bond of Magnesium that actually turns into Magnesium Chloride when it mixes with the Hydrochloric Acid in our stomachs. This helps with indigestion, and acid reflux.
It should be mentioned that all oral supplements of Magnesium are almost diuretics. And are filtered by the kidneys heavily. Although Absorption rate may be high, the filtration process in the body expels the supplements before the supplement can run its course.
The Worst Magnesium Supplements
Magnesium Oxide – This is the most common form of Magnesium sold in pharmacies and health stores. It has one of the lowest absorption rates compared to any other form of Magnesium, and is non-chelated.
Magnesium Sulfate – Magnesium Sulfate (or Epsom Salt) is great for constipation, but is an unsafe source of Magnesium, since overdosing on this is easy if you have kidney problems.
Magnesium Glutamate and Aspartate – Avoid these two altogether. Glutamate acid and Aspartic Acid are made from unhealthy and dangerous artificial sweetener Aspartame, and both become toxic when unbound to other amino acids.