Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

The BEST and WORST Forms of Magnesium

Sep 20, 2024

Discover the essential role magnesium plays in energy production, heart health, and sleep. Uncover the worst forms, like magnesium oxide, which barely absorbs. Explore better alternatives, from magnesium taurate, supporting heart health, to magnesium lactate, which is gentle on the gut. Learn how different types impact overall wellness and the importance of choosing the right supplement for maximum benefit!

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INSIGHT

Magnesium's Importance and Testing Challenges

Magnesium is vital for over 300 biochemical processes, more than any other mineral.
It's difficult to test magnesium levels accurately because most magnesium resides within cells, not in blood.

INSIGHT

Magnesium Deficiency and Energy Production

Blood tests don't reflect true magnesium levels, as 99% is inside cells.
Most people are magnesium deficient, and it is crucial for energy production within cells.

INSIGHT

Magnesium's Role in Vitamin Function and Kidney Health

Magnesium is essential for vitamin D and K2 to function properly.
It prevents kidney stones by regulating calcium and is crucial for heart health, blood pressure, and sleep.

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Not all magnesium supplements will provide the same benefits! Find out about the best magnesium supplements so you can experience the true benefits of magnesium.

Today, I’m going to tell you about the best magnesium supplements and the worst!

Magnesium is vital for the following:

•Energy production

•Vitamin D function

•Vitamin K2 function

•Preventing kidney stones

•Heart health

•Blood pressure

•Preventing muscle cramps

•Preventing migraines

•Sleep

Magnesium supplements contain different forms of magnesium. Let’s take a look at them, starting with the worst.

1. The worst magnesium - Magnesium oxide is the worst yet most common magnesium supplement. It only has a 4% absorption rate. It’s also very expensive!

2. Magnesium sulfate has a 10% absorption rate and a high laxative effect. It may help relax your muscles superficially.

3. Magnesium orotate has a 15% absorption rate. This form of magnesium can penetrate the cell and increase energy. Magnesium orotate also works as an antioxidant and supports the DNA.

4. Magnesium taurate has a 20% absorption rate and supports heart health, blood pressure, and the nervous system.

5. Magnesium lactate has a 25% absorption rate and is more gentle on the GI system. It supports the cardiovascular system and can improve energy. Magnesium lactate is often used topically, which may be beneficial for your muscles.

6. Magnesium citrate has a 30% absorption rate. It can help prevent kidney stones and is good for cardiovascular issues and blood pressure. It can also help with detoxification.

7. Magnesium malate has a 40% absorption rate. It’s beneficial for chronic fatigue syndrome and fibromyalgia.

8. Magnesium threonate has a 75% absorption rate. It supports cognitive function and is a good form of magnesium for sleep.

9. The best magnesium - Magnesium glycinate is the most absorbable type of magnesium. There are a lot of magnesium glycinate benefits. It’s gentle on the GI system, helps prevent muscle spasms, supports sleep and relaxation, and reduces stress. Magnesium glycinate may help relieve migraines and won’t interfere with other minerals.

Consider taking 400 mg of magnesium glycinate each night as a maintenance dose. Double this for a therapeutic dose and take throughout the day.