12 Mg - STAR POWER!

What is shiny and gray, produced in aging stars and expelled when such stars explode as supernovas, the 9th most abundant element in the universe, the 4th most abundant on earth, the 3rd most abundant in seawater and required for the survival of every single cell in your body?

Studies show that up to 80% of the population

is deficient in this vital substance!

Symptoms of magnesium deficiency can include an irregular or rapid heartbeat, muscle spasms/cramps, unexplained weakness or fatigue, sleep issues, calcified arteries, hormonal issues, high blood pressure, depression, migraine headaches, seizures, vertigo, light and/or noise sensitivity, constipation, indigestion or even those annoying little eye twitches.

It is far more common to be deficient in magnesium

and have no symptoms at all.

Here comes the helpful part:

Though vitally important for our health, magnesium is not easily absorbed unless attached to a transporting substance. Therefore, note the second word (transporting substance) to help you determine which supplement best meets your individual need(s).

Which magnesium is right for you??

  1. Magnesium Citrate (magnesium + citric acid) is cheap and easily absorbed and is an easy way to bring your levels up. Magnesium Citrate has been shown to help prevent kidney stones and relieve constipation. It is also the form of magnesium commonly used in high doses for its laxative effect prior to a colonoscopy.

  2. Magnesium Glycinate (magnesium + glycine) is good for long term supplementation because it has good bioavailability (easily absorbed) and has a high bowel tolerance (low laxative effect). This form of magnesium is a good choice for promoting mental calm and relaxation and for treating parasites.

  3. Magnesium Malate (magnesium + malic acid) helps with fatigue because malic acid, commonly found in fruits, is involved in the Krebs cycle. This form of magnesium has also proven useful for depression, diabetes, cardiovascular disease and alleviating symptoms of fibromyalgia.

  4. Magnesium Orotate (magnesium + orotic acid) is the form of magnesium popular among athletes and exercise enthusiasts for its ability to increase production of ATP, RNA and DNA. Orotic acid is produced in our intestines by the microflora that live there but is also found in high concentrations in milk. When combined with magnesium, it helps with cellular energy, function and repair.

  5. Magnesium Oxide (magnesium + oxygen) is a general-purpose form of magnesium, commonly known as milk of magnesia, that has less bioavailability… meaning it is poorly absorbed and has a strong laxative effect. This type of magnesium is only for short term usage for quick relief from acid reflux, heartburn, indigestion or constipation. (Personally, I do not recommend this form of magnesium as there are many superior remedies to these conditions.)

  6. Magnesium Taurate (magnesium + Taurine) has shown to be an asset in improving cardiovascular health. Partnered with the amino acid Taurine, which feeds cardiac muscle and helps balance electrolyte levels, this form of magnesium can help reduce the chance of a heart attack. It has also been proven beneficial for brain health including improvements in cognitive function, memory, depression and migraine issues.

  7. Magnesium L-Threonate is a newcomer on the scene and is a synthetic version of magnesium created at MIT to improve neurodegenerative conditions like Alzheimer’s. Because it can cross the blood brain barrier, it has shown to help improve mental sharpness, short-term memory and cognitive abilities.

  8. Magnesium Chloride is the form typically found in oils, liquids or gels and is used topically to be absorbed through the skin. This highly recommended form of magnesium supplementation bypasses the digestive system, providing better absorption directly into the cells.

  9. Magnesium Sulfate (magnesium + Sulphur) is more commonly known as Epsom Salts, tastes horrific and has a highly laxative effect. However, when absorbed through the skin via a foot or regular bath, it can help with relaxation and sore muscles.

  10. It is recommended to avoid any product with the words Chelate, Glutamate or Aspartate.

Of course, it is highly recommended to EAT your magnesium as well. Foods high in magnesium include: Halibut, Mackerel, Spinach, Chard and other dark green veggies containing chlorophyll, Pumpkin Seeds, Yogurt, Almonds, Cashews, Black Beans, Avocado, Figs, Dark Chocolate, Bananas, Legumes, Whole Grains and Brown Rice.

Fun Fact: It takes over 50 molecules of magnesium to process ONE molecule of sugar!

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MELANIE STEWART

melanie@yumtumnutrition.com

 

Member of the NANP

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