Magnesium is an essential mineral that plays an important role in over 300 biochemical functions in the body. It is required by almost every cell in our body. Magnesium is used in the regulation of glucose, insulin, and the neurotransmitter dopamine; a deficiency can manifest in the form of intense sugar cravings, especially for chocolate.

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​Magnesium is one of the most abundant minerals in the body and plays an important role in a number of critical bodily processes, including DNA / RNA synthesis, cellular health and energy production, and neurological function.* It is also an essential co-factor for more than 300 enzyme systems in the body.*”

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Magnesium is a cofactor in up to 600 enzymatic reactions in the body – some of which are associated with sleep.*

Magnesium relaxes both smooth and skeletal muscle, improves endothelial-dependent vasodilation (which supports normal blood flow), and is a cofactor with numerous enzymes utilized by the body for energy production.

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Magnesium is a mineral that is naturally occurring. Important for many systems in the body such as the muscles and nerves.

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Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. Deficiencies can impact energy, sleep, regularity, and migraine headache frequency.

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Since we don't get enough magnesium from the food we need to supplement to maintain adequate magnesium in the body. Research has found magnesium deficiencies to be present in approximately 50% of people in the United States

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Here is the difference between magnesium forms:

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❌ Magnesium Aspartate: Aspartate or aspartic acid is a component of the dangerous, neurotoxic artificial sweetener aspartame.

❌ Magnesium Citrate: one of the most popular types of magnesium supplements. Avoid this form since it is derived from citric acid, a lab-made mold that is also acid so it will increase acid reflux. Natural laxative effect. ACID

❌ Magnesium Chloride: Magnesium chloride is a magnesium salt that includes chlorine, for this reason, avoid it.

Instead of a sodium atom bound to a chlorine atom (salt), it has two chlorine atoms bound to magnesium.

❌ Magnesium Glutamate: Glutamic acid is an excitatory amino acid, meaning it helps to cause neurons to fire in the brain. However, when ingested in excess, free glutamic acid doesn’t bind to other amino acids (like a neuropeptide or protein), and causes an overload rise in blood level. This can become neurotoxic and poison nerve tissue. This supplement has also been linked to worsening depression or anxiety symptoms.

❌ Magnesium L-Threonate: is the salt formed from mixing magnesium and threonic acid. ACID

❌ Magnesium Lactate is the salt formed when magnesium binds with lactic acid. It is a food additive used to modify acidity. ACID for this reason,  avoid it. Used for stomach upset.

❌ Magnesium Malate includes malic acid:  less of a laxative effect, another food additive to regulate food acidity. 

Magnesium malate is the combination of magnesium with malic acid, an acid found in vegetables and fruit. The weak bond with magnesium makes this form readily soluble in the body. Malic acid is a key component of several energy production reactions in the body. Magnesium malate has been studied in patients with fibromyalgia because “malate” can help improve energy production. Maybe you want magnesium that’s higher in strength and perfect for athletes who need healthy muscle support. Go with Magnesium Malate.* I avoid it since it is ACID. 

❌ Magnesium Orotate: even if It is believed to enhance athletic performance, it includes orotic acid, a natural substance involved in your body’s construction of genetic material, including DNA. ACID 

❌ Magnesium Sulfate: it is formed by combining magnesium, sulfur, and oxygen. It’s commonly referred to as Epsom salt. It is a potent remedy for constipation and also provides magnesium. You shouldn’t take this form orally since it’s easy to overdose. Instead, save it for your bath water (add about one to two cups to your tub). It’s a soothing relaxant to your muscles and allows absorption of magnesium through the skin, without risking GI side effects or overdosing, even if you are taking an oral supplement.

❌ Magnesium Taurate: Magnesium taurate is easily absorbed and often used for heart health. It contains the amino acid taurine. It plays a role in regulating blood sugar, better for high blood sugar and high blood pressure. ACID 

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Short Time Use

Magnesium Oxide: Magnesium oxide is a salt that combines magnesium and oxygen. It is used as an antacid to treat indigestion, or as a laxative to relieve occasional constipation. NOT ACID

This is the most common form of magnesium, found in the majority of pharmacies. But it’s non-chelated, which essentially means it’s not an “organic” form. Thus, your body has a hard time absorbing it compared to other forms. It’s actually like trying to get nutrients from eating rocks. Clinical research also shows it causes inflammation of the heart membrane. I don't recommend taking this form for a long period of time!

Great for short-time detox or those who are dealing with constipation, hemorrhoids, or anal fissures!!

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Better Magnesium Forms

✅ Magnesium Carbonate: Magnesium carbonate is another popular form. It helps neutralize the pH of your stomach acid, helping to soothe acid reflux, heartburn, and indigestion (as the name “carbonate” implies).

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✅ Magnesium Glycinate: is formed from elemental magnesium and the amino acid glycine. I have been using this for years since it has been recommended by functional doctors and naturopaths. It’s more easily absorbed in your digestive tract than in other forms. NOT ACID.

Your body employs this amino acid in protein construction. It also occurs in many protein-rich foods, such as fish, meat, dairy, and legumes. Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes. Magnesium glycinate is easily absorbed and may have calming properties.

Are you looking for magnesium to support healthy relaxation and sleep? Go with Magnesium Glycinate. This form of magnesium is attached to the amino acid glycine which helps to support optimal absorption.

Glycinate promotes more healthy mineral absorption, transport, and balance. Glycinate may also support healthy bones (as part of a diet that also contains calcium and other important bone nutrients).*

Glycine is a neurotransmitter that promotes relaxation and stress reduction in the body – making Magnesium

It improves sleep.

✅ Magnesium Bisglycinate: a good choice for pre-bedtime supplementation to support restful sleep.

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To improve sleep I recommend reducing Blue Light exposure and protecting from EMFs radiations and getting an organic mattress.