It is estimated that over 68% of Americans are magnesium-deficient. Magnesium deficiency have increased risk of a range of conditions, include Alzheimer’s disease, Type II diabetes, migraine headaches, and cardiovascular disease. Magnesium deficiency can inhibit neurotransmitters and constrict blood vessels, which can provoke a migraine headache in people susceptible to them. The American Migraine Foundation recommends 400-500 mg of magnesium supplementation per day to prevent migraines.
According to researchers, studies have found that people with higher magnesium intakes have higher bone mineral density, and lower risk of osteoporosis, compared with people with lower intakes of magnesium. Remember also that adequate levels of magnesium is essential for absorption/metabolism of vitamin D and calcium.
Suggested forms of magnesium supplementation:
Magnesium Glycinate or Magnesium bisglycinate
One of the most absorbable magnesium you can find Has great bioavailability/absorption Supports blood sugars Functions as an anti-inflammatory
Magnesium Citrate
Easily absorbed and used to treat constipation
Used to treat nocturnal leg cramps
Remember however that magnesium citrate may cause, diarrhea stomach upset, increased perspiration, and dizziness
Magnesium Threonate (L-threonate)
Expensive but used to increase cognition and cognitive function
The most bioavailable magnesium for cognitive benefits
Crosses the blood-brain-barrier so positive effects on brain health and
communication between neurons
Magnesium Orotate
Helps to increase athletic performance and endurance
Common component in athletic shakes and supplements
Some protective role in heart disease
Magnesium Taurate
Helps in managing blood sugars and blood pressures
Detoxifies the liver and supports digestion
The few magnesium types that I would really steer people away from include
Magnesium oxide -non chelated so poor absorption
Magnesium Carbonate-can cause nausea, diarrhea, and flatulence
Magnesium Sulfate-causes confusion, dizziness and lightheadedness
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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