Magnesium Supplements

This morning I launched an investigation of the various forms of magnesium supplements. This is prompted by a bottle of Magblu used by Purity Products to lure me into an expensive subscription scheme. The magnesium atom (Mg 2+) on its own is a highly reactive metal. Therefore it is always bound to other atoms to form one of the many different types of magnesium supplements you see in the market.

Magblu featues Magnesium bisglycinate which is the same thing as magnesium glycinate and sometimes called magnesium diglycinate. Mg bisglycinate is highly bioavailable. However, Mgblu also has Mg Oxide, a buffering agent, which is about 4% bioavailable. They do this to kick up the “elemental % of Mg,” which is misleading.

Mg bisglycinate:       Source: https://88herbs.com/magnesium-bisglycinate/

• Decrease anxiety
• Help with sleep
• Leg cramps at night
• Lower stress
• Improve heart and cardiovascular health
• Control chronic pain problems
• Reduce migraine frequency and severity
• Reduce general headache frequency and severity
• Increase testosterone (both free and total) levels in men and helping women balance their own sex hormones
• Control blood sugar and protect against type 2 diabetes

Mg lactate, malate, and citrate are the other highly bioavailable forms of magnesium. Mg oxide is 4% available. Mg from food is about 50% bioavailable and is fond in few foods  — pumpkin and chia seeds, nuts, spinach, soy milk, black beans.

Magnesium L-threonate is the most effective form for crossing the blood brain barrier. It also works for other organs, so is likely the best form to take. Daily dose for me: 420 mg. Best deal: https://tinyurl.com/43pruxeu

Naturally available in…

• Dark Chocolate–64mg of /0z which is 16% of the RDI but remember 50% so you would need to eat 2 pounds.  Apart from that, dark chocolate is also rich in copper, iron, and manganese as well as prebiotic fiber.
• Avocados– this tasty and nutritious fruit can provide you with 58mg of magnesium which is about 15% of RDI. The fruit is also rich in vitamins B, K, and a great source of potassium.
• Nuts–one of the best Magnesium L-threonate natural sources. 1-ounce serving cashews possesses 82mg magnesium which is 20% of the RDI.
• Legumes – peas, lentils, chickpeas, and soya beans are rich in different minerals, including magnesium. For instance, one cup of cooked beans contains 120mg of magnesium, and that’s 30% of the RDI.