The BEST and WORST Forms of Magnesium

Summary

This video discusses the importance of magnesium, which is involved in over 300 biochemical processes. Testing magnesium levels is difficult, as only 1% is in the blood. Many people are deficient in magnesium, affecting energy production, heart health, and even the effectiveness of vitamin D. The worst form of magnesium, magnesium oxide, has poor absorption, while magnesium glycinate is the best with 80% absorption. Different forms of magnesium help with muscle relaxation, energy, sleep, and cognitive function. The video emphasizes the role of magnesium in overall health and provides advice on the best forms to take.

Takeaways

• 🔬 Magnesium is crucial for over 300 biochemical processes and is involved with more enzymes than any other mineral.
• 🩸 Blood tests are not effective for measuring magnesium levels as most of it is inside cells, not in the blood.
• 🚫 Magnesium oxide has a low absorption rate of only 4% and is commonly sold over the counter, leading to misconceptions about magnesium's efficacy.
• 💊 Magnesium sulfate has a slightly better absorption rate of about 10% and can help relax muscles but has a laxative effect.
• 🌿 Magnesium orate has an absorption rate of up to 15%, can penetrate cell walls, and supports DNA and energy production.
• 💓 Magnesium threonate is good for heart health and nervous system support with a moderate absorption rate of around 20%.
• 🍶 Magnesium lactate is gentle on the GI system with a 25% absorption rate and is beneficial for cardiovascular health and energy.
• 💧 Magnesium citrate has a 30% absorption rate, helps prevent kidney stones, and is available in liquid form for better absorption.
• 🍋 Magnesium malate absorbs at about 40% and is particularly good for chronic fatigue, fibromyalgia, and muscle health.
• 🧠 Magnesium L-threonate (magnesium 3,8) has a high absorption rate of 75% and is beneficial for cognitive function and sleep.
• 🛌 Magnesium glycinate is the most absorbable form, with up to 80% absorption, and is gentle on the GI system, beneficial for sleep, relaxation, and stress.

Q & A

Why is magnesium considered so important for the human body?

Magnesium is crucial because it is involved in over 300 different parts of human biochemistry, which is more than any other mineral, and it plays a key role in energy production within cells.

Is it easy to determine magnesium levels in the body?

No, it is almost impossible to accurately test magnesium levels. Most magnesium is inside cells, and blood tests do not reflect the cellular magnesium status.

What is the relationship between magnesium and vitamin D?

Magnesium is very important for vitamin D function. Without sufficient magnesium, vitamin D cannot work effectively.

How does magnesium help in preventing kidney stones?

Magnesium can prevent the formation of calcium oxalate kidney stones by controlling calcium levels and reducing the likelihood of calcium binding with oxalates.

What is the absorption rate of magnesium oxide, and why is it considered the worst form of magnesium?

Magnesium oxide has an absorption rate of only 4%, which is very low. It is considered the worst form because most of it passes through the body undigested, and it can cause gastric stress and diarrhea.

Which form of magnesium has the highest absorption rate mentioned in the script?

Magnesium glycinate has the highest absorption rate mentioned, which can be up to 80%.

Why is magnesium glycinate considered the best form of magnesium for overall body benefits?

Magnesium glycinate is considered the best due to its high absorption rate of up to 80%, its gentleness on the GI system, and its effectiveness in preventing muscle spasms, aiding sleep, and supporting relaxation and stress reduction without interfering with other minerals.

What role does magnesium play in cardiovascular health?

Magnesium is essential for heart health, helping to lower blood pressure, prevent muscle cramps, and reduce the risk of cardiovascular issues.

How does magnesium affect insulin sensitivity and secretion?

Magnesium is involved in insulin secretion and enhances insulin sensitivity, which is why diabetics are often deficient in magnesium.

What is the recommended dosage of magnesium for maintenance and therapeutic purposes?

For maintenance, it is recommended to take 400 mg of magnesium per day, and for therapeutic purposes, a double dose is suggested.

Why is it suggested to take magnesium at night?

Magnesium follows a rhythm in the body, with levels lowest in the early morning and highest in the evening. Taking it at night can help address subclinical magnesium deficiencies that may cause early morning issues like insomnia or muscle cramps.