Some of the best forms of magnesium include magnesium glycinate, magnesium malate, and magnesium bound to Kreb’s cycle nutrients. You want to take magnesium that is absorbed well and can offer the most health benefits.
What it is bound to has a profound effect on how well it is absorbed into cells and perhaps even more importantly - what magnesium does and where it goes in the body. Supplemental magnesium is typically bound to another substance. Magnesium on its own can be poorly absorbed into cells.
This can be problematic for people who already have stress or anxiety. In high amounts, it can cause too much excitement in nerves. Aspartic acid in small amounts is found in food and harmless. Supplements that contain magnesium oxide belong in the trash – most likely along with any other supplement in their product line.Īnother cheap salt form of magnesium is called magnesium aspartate (20% magnesium, 80% aspartic acid). Why spend precious antioxidants neutralizing a low quality form of magnesium supplement? If you see that a company uses this cheap form of magnesium in their supplements, it is a sign they are cutting corners for profit. Oxide salts break apart in the body and the oxide requires antioxidants to neutralize it. The cheapest form of magnesium is called magnesium oxide. These low quality minerals are often compressed into tablets and glued together with dicalcium phosphate, making them pass through the digestive tract and into the toilet unaltered. Low quality mineral supplements will often contain magnesium in cheap forms like magnesium oxide, gluconate, and amino acid chelates. But before you head the drugstore to pick any old magnesium supplement, make sure you choose a high quality supplement. Dietary supplements can be invaluable and make a huge difference in overall health. Furthermore, soil that once provided abundant nutrients and minerals is now over-farmed and animals are now fed primarily nutrient-void or genetically modified grains. Numerous medications (blood pressure, diuretics, laxatives, methotrexate, antibiotics) also contribute to magnesium deficiency. A diet lacking in fruits and vegetables, sweating, digestive issues, processed food intake increase need for magnesium. It is estimated that nearly four out of five adults are not getting the daily magnesium RDA (400-420 mg/day for men, 310-320 mg/day for women). Most Americans simply aren’t getting enough magnesium.