all about magnesium.
An estimated four out of five Americans are deficient in magnesium. This macro mineral gets used up during cellular respiration, for enzyme function, immune function, neurological processes, and many more. It must be replenished daily to ensure overall health and vitality. Magnesium has been depleted from soils and therefore needs to be supplemented, as we cannot guarantee that traditionally magnesium-rich foods will yield their once-promised bioavailable magnesium. Foods that are historically known to be rich in magnesium include: pumpkin and sunflower seeds, stabilized rice bran, fatty fish, seaweed, a variety of nuts, legumes and whole grains, dark, leafy greens and dark chocolate.
The RCP recommends taking various forms of magnesium in order to enjoy the variety of benefits of each. Working up to taking a total of 5mg per pound of body weight is the recommended daily intake. Before beginning a magnesium supplement, be sure that you have been taking good care of your adrenal glands for some time and are seeing improvement. Taking a magnesium supplement with burned out adrenal glands puts further stress and strain on the adrenals, which will negatively effect the sodium/potassium balance in the cells amplifying electrolyte dysregulation and creating more fatigue.
Trace Mineral Drops
Mineral drops are generally derived from dehydrated sea water or salt lakes and are rich in magnesium and smaller quantities of naturally occurring minerals including potassium, sodium, and trace amounts of 70+ other elements. They are an excellent source of chloride, which is one of the main electrolytes. Chloride performs many roles in the body and must be constantly replenished. It combines with hydrogen in the stomach to make hydrochloric acid, a powerful digestive enzyme responsible for the breakdown of proteins, absorption of minerals, and activation of intrinsic factors, which help to absorb vitamin B12. Starting out by added a few drops to your drinking water is a great gentle way to introduce magnesium back into your body. Start with three drops and build up to a 1/2 tsp per day. I recommend Trace Minerals ConcenTrace drops. 1/2 tsp yields about 250mg of magnesium.
Oral Magnesium
Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency. The form tends to be relaxing, so it is recommended to take in the PM. I recommend Smidge Evening Magnesium.
Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble. This form tends to be energizing, so it is recommended to take in the AM. I recommend Smidge Morning Magnesium or Jigsaw MagSRT B-Free.
Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties. If you have a sulfur sensitivity, you may want to try a different form of magnesium. I recommend Smidge Morning Magnesium.
Magnesium L-threonate — Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C. This form is easily absorbed. Priliminary animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells. Truth be told, all forms of magnesium are beneficial to brain and neurological health. Nonetheless, that is how this form is marketed. It is also significantly more expensive. I recommend Jigsaw Magnesium Brain Boost.
Magnesium orotate — Magnesium orotate, the magnesium salt of orotic acid, is a mineral supplement. It can be used in treating extracellular magnesium deficiency, as well as in mitigating magnesium depletion that inhibits the binding of adenosine triphosphate via orotic acid, which provides binding sites. This form is beneficial to the cardiovascular system and helps with energy production, best taken in the AM. I recommend Smidge Morning Magnesium.
Transdermal Magnesium
Magnesium chloride/magnesium flakes — often used in magnesium “oil” or in lotions or creams designed to be used on the skin. Great to use in baths or foot soaks for long-term recovery.
Epsom Salts/magnesium sulphate — often touted as a ‘detox’ magnesium. Suitable to support the body’s healing and recovery. The sulphate can help the liver complete metabolic tasks that are not working effectively. Great to use in baths or foot soaks.
Magnesium lotions or creams — generally made with either magnesium chloride or magnesium sulphate. Be especially aware of added ingredients that may not be desirable.
(RCP Handbook)