Our Favorite Magnesium Supplement

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.

B Vitamins and the MTHFR Gene

Many of us have heard about the MTHFR gene, and problems associated with people who have mutations with it, but most people's understanding of it is very vague. First, let me say how amazing science is and how incredible it is that our understanding of the human body has so increased in recent years.

The MTHFR gene is one of the more commonly known genes for its impact on our health. A very basic explanation of what that gene does is that it makes an enzyme that helps our body to be able to convert certain B vitamins into their active forms so they can be used by the body. Sometimes mutations occur in that gene, which then make it difficult for our body to process and absorb the B vitamins folate and vitamin B12.

It's estimated that around 40% of people have some variation of mutation on the MTHFR gene in their bodies. Having this common mutation can cause a deficiency in folate and B12, even for people who eat a healthy diet or take a multivitamin. That happens because the most common forms of folate and B12 that are in most supplements can't be absorbed when people have a problem with the MTHFR gene.

There is a solution however, called methylated or coenzyme B vitamins. Those less common forms of B vitamins are able to be absorbed even by people who have this gene that makes it so they can't use regular B vitamins. The methyl forms of those B vitamins like folate and B12 are the active forms, meaning they are directly absorbed and don't need to be converted by the body. They're especially important for people with mutations in their MTHFR gene. Since the incidence of variations of mutations in this gene are so common, and since few people have genetic testing done, it's not a bad idea for everyone to make sure they are taking the active, methyl forms of B12 and folate.

B vitamins like folate and B12 are essential to many different processes in the body. Low levels of folate can cause elevated homocysteine levels. High levels of homocysteine in the body can damage blood vessels and lead to a buildup of plaque in the arteries, and can also contribute to the incidence of blood clots.

Low levels of B12 due to absorption issues can contribute to nerve problems as well as cause cognitive decline. Low levels of B12 are more common as we get older, especially among seniors. Left untreated, B12 deficiency can even cause neurological damage. Some research has even linked low B12 levels as a cause of dementia in aging populations.

The solution is to look for methyl folate and methyl B12. Those forms aren't in most B complexes or multivitamins, but they are available and they are easier for the body to utilize, particularly for people with mutations in their MTHFR gene. B vitamins also work well together and are absorbed better when together, so looking for a supplement contains several B vitamins is a good idea.

We have a lot of different choices at the store, but I would especially recommend a B complex by Jarrow called B-Right which has all of the best forms of the different B vitamins to ensure optimum absorption. Another is by a company called Kal that has a methylfolate supplement that also contains methyl B12 and the active form of B6 in something called an active melt, which is a tiny pill that dissolves on your tongue as soon as you put it in your mouth.

We have a number of great products at Pass Health Foods that have the active forms of B vitamins, from multivitamins to B complexes and more, so stop in for more advice and to find the right products for your individual needs.

We’re at 7228 W. College Drive in Palos Heights.