Magnesium

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Our Favorite Magnesium Supplement

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I wanted to write about one of our favorite magnesium supplements that both Liz and I (Caroyn) take daily- Magnesium Breakthrough by Bioptimizers. We think it's the best overall magnesium  because it combines seven different well absorbed forms of magnesium to give you a 500mg dose in just two capsules.   

Different forms of magnesium can have slightly different benefits and we also feel like minerals in a combined variety of forms are absorbed really well.

These are the seven different forms of magnesium that are all a part of the Magnesium Breakthrough formula: 

Magnesium Bisglycinate
Supports relaxation and calming neurotransmitters, helps promote a balanced stress response and better sleep quality. 

Magnesium Citrate
Supports metabolic health and energy production, helps with digestion and maintaining regular bowel function. 

Magnesium Malate
Supports cellular energy production (ATP) and muscle function, helps reduce fatigue. 

Magnesium Taurate
Beneficial for cardiovascular health and nervous system balance, may help promote calm mood and resiliance to stress. 

Magnesium Orotate
Supports cardiovascular function and cellular regeneration, associated with endurance and heart health. 

Magnesium Chelate
Highly bioavailable form that supports overall absorption and utilization across multiple tissues. 

Sucrosomial Magnesium
A unique form of magnesium designed for enhanced absorption and bioavailability, helps deliver magnesium efficiently into cells.

 

Most Americans, especially women, do not get enough magnesium in their diets.

These are some possible side effects of signs that you may not be getting enough magnesium:

Early or Comon Symptoms of Low Magnesium:

  • fatigue or low energy

  • muscle cramps, tightness, or twitching (especially legs/eyelids)

  • trouble sleeping or poor sleep quality

  • headaches or migraines

  • feeling anxious, irritable, or “on edge"

  • brain fog or difficulty concentrating


Moderate signs (ongoing low intake):

  • restless legs or nighttime muscle discomfort

  • increased sensitivity to stress

  • constipation

  • PMS symptoms (cramps, mood swings)

  • heart palpitations or irregular heartbeat feeling

  • weakness or reduced exercise recovery


More Serious Deficiency (less common, but important):

  • muscle spasms or more severe cramping

  • abnormal heart rhythms

  • high blood pressure



Magnesium is needed for over 300 different processes in the body (and it's really important for bone health and calcium absorption as well), so we definitely recommend it as part of your daily regimen, and we recommend taking it before bed so it can help with sleep. Stop by the store if you have any questions so we can help you further!


Also, during  May, our Magnesium Breakthrough one month supply will be on sale for 20% off, it's a good time to stock up since it's a great supplement that we rarely have on sale.


Stop in and see us at 7228 W. College Drive in Palos Heights, we have a kind and knowledgeable staff to help with your individual needs.

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Magnesium Supplements: Understanding the Different Forms

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Magnesium is a mineral needed for over 300 processes in the body, and it’s estimated that over 70% of Americans aren’t getting enough magnesium in their diets. Magnesium is most well-known for its benefits for bone health and calcium absorption, but it has many other uses throughout the body. There are a lot of different forms of magnesium, which can be confusing, so I wanted to go over some of the most popular forms below and what their specific advantages are.

Magnesium Glycinate

Magnesium glycinate is a well absorbing form of magnesium that's bound to the amino acid glycine. This form of magnesium is most often recommended for stress and insomnia, though magnesium glycinate is also helpful for migraine prevention. The only bad thing about magnesium glycinate is that it takes up a lot of room in a pill, so it's often necessary to take several capsules or tablets of pure magnesium glycinate to get the recommended daily dose.

Magnesium Malate

Magnesium malate is magnesium bound to malic acid, a natural fruit compound. Magnesium malate is well absorbed and is the form most recommended for helping with relaxing muscles and also for pain relief. This form is what is also most recommended to help people with fibromyalgia.

Magnesium Citrate

Magnesium citrate is a form of magnesium that's bound to citric acid, an antioxidant compound found in citrus fruits, and since it's a natural form of magnesium, it is absorbed well by the body. Magnesium citrate can also be used to help with constipation, since it helps to bring fluid into the intestines, working like a natural stool softener.

Magnesium L-Threonate

Magnesium L-threonate is different from other forms of magnesium in that it’s used specifically for brain health and brain function. Its dosages are also different from other magnesium. Studies have shown that Magnesium L-threonate may help to preserve brain cell and neuron health and work to prevent degenerative brain diseases. More research is needed, but the preliminary studies have been promising.

Magnesium Taurate

Magnesium taurate is a type of magnesium that’s bound to the amino acid taurine, which is prevalent in heart tissue. This form of magnesium is more geared towards cardiovascular health and is a favorite of athletes because it is often used to help to increase athletic performance.

Magnesium Oxide

Magnesium oxide is not as well absorbed into the bloodstream as other forms of magnesium, and it primarily used to help with preventing constipation. It also works to neutralize acid in the stomach, so some people find it helpful for heartburn.

Chelated Magnesium

When minerals are chelated (pronounced “chee-lated”) it means they’re bound to amino acids to enhance absorption. Magnesium glycinate is a type of chelated magnesium, though in the majority of chelated magnesium products, they aren’t specific about which amino acids the magnesium is bound to.

This is not an exhaustive list of magnesium supplements, but it includes most of the common forms. Something important to remember is to always look on the back of the bottle to see which forms of magnesium a product actually contains and what the serving size is. Also, many of the better forms of magnesium are larger molecules than other types, so to get the recommended dosage of 350 to 400mg per day, you may need more than one pill to get the dosage you’re looking for. Additionally, depending on how your body processes magnesium, if you take too much at one time, you may experience loose stools, which are your body’s way of saying that you’re taking too much magnesium at once. If you experience that, try lowering your dose or split your preferred magnesium dose into two different times in the day.

We have a lot of great magnesium products at the store, though we particularly love a product called Magnesium Breakthrough by Bioptimizers since it contains seven different forms of magnesium. Another favorite of ours is the poorly named Magnesium Citrate by Now Foods since it contains a mixture of magnesium citrate, magnesium glycinate, and magnesium malate in a softgel form. Stop by the store so we can help you to find the best product for your individual needs. We’re at 7228 W. College Drive in Palos Heights.