TLDR;
This video discusses the importance of magnesium, its various forms, and their absorption rates. It highlights the benefits of magnesium for energy production, vitamin D activation, heart health, and sleep. The video also points out the common misconception about magnesium deficiency due to inaccurate testing methods and the prevalence of poorly absorbed magnesium oxide supplements. The best form of magnesium is magnesium glycinate.
- Magnesium is involved in 300 biochemical processes.
- Magnesium deficiency is common and hard to detect with standard blood tests.
- Different forms of magnesium have varying absorption rates and specific benefits.
Introduction: What magnesium is best? [0:00]
The video introduces the topic of magnesium and its importance in the body. Magnesium is involved in 300 different biochemical processes, making it an essential mineral. Standard blood tests are not effective in determining magnesium levels because the majority of magnesium is stored inside the cells. Most people do not get enough magnesium from their diet.
Magnesium benefits [0:45]
Magnesium is crucial for energy production within cells, where it helps a tiny motor spin to create energy. It is also essential for vitamin D to function properly and plays a role in preventing calcium oxalate kidney stones. Additionally, magnesium is important for heart health, lowering blood pressure, preventing muscle cramps and migraine headaches, and promoting better sleep.
Magnesium oxide [1:36]
Magnesium oxide has a very poor absorption rate of only 4%. Despite this, it is the most common type of magnesium sold over the counter and used in research. The low absorption rate in studies leads to mixed reviews about magnesium's effectiveness. Magnesium oxide is inexpensive to produce, with the raw material costing very little compared to the selling price.
Magnesium sulfate [3:34]
Magnesium sulfate has a slightly better absorption rate of about 10%. It is known for its laxative effect and can help relax muscles superficially.
Magnesium orotate [3:45]
Magnesium orotate has an absorption rate of around 15%. It is unique because it can penetrate the cell wall, aiding in energy production. It also acts as an antioxidant and supports DNA health.
Magnesium taurate [4:02]
Magnesium taurate offers a moderate absorption rate of about 20%. It is beneficial for cardiac health, particularly in managing blood pressure, and supports the nervous system.
Magnesium lactate [4:17]
Magnesium lactate has a slightly better absorption rate of around 25%. It is gentle on the GI system and less likely to cause a laxative effect. It is also good for the cardiovascular system and improving energy levels. While it is often used in topical oils, magnesium does not effectively penetrate the skin to reach the bloodstream, but it can help relax muscles when applied topically.
Magnesium citrate [4:55]
Magnesium citrate has an absorption rate of about 30%. It is commonly used to prevent kidney stones because the citrate combines with oxalates, reducing their ability to bind with calcium. It also aids in detoxification and supports cardiovascular health and blood pressure. Magnesium citrate is available in liquid form.
Magnesium malate [5:20]
Magnesium malate has a slightly better absorption rate of around 40%. Malate is beneficial for individuals with chronic fatigue syndrome and fibromyalgia, as it increases overall energy and supports muscle function.
Magnesium threonate [5:32]
Magnesium threonate has a good absorption rate of 75%, but its effects are primarily focused on the brain. It can cross the blood-brain barrier, making it beneficial for cognitive function and sleep. However, it is not the best choice for overall body benefits.
Magnesium glycinate [5:57]
Magnesium glycinate is the most absorbable form of magnesium, with an absorption rate of up to 80%. It is gentle on the GI system and does not typically cause a laxative effect. It is effective for muscle spasms, sleep, relaxation, stress relief, and migraines. Magnesium glycinate does not interfere with the absorption of other minerals like calcium and iron. It is crucial for activating vitamin D, and a deficiency in magnesium can prevent vitamin D from working properly. Magnesium glycinate acts as a natural calcium channel blocker, benefiting the heart and controlling calcium buildup in the body. It is also involved in insulin secretion and sensitivity, which is why diabetics are often deficient in magnesium.
Magnesium dosage [6:57]
For maintenance, a dose of 400 mg of magnesium per day is recommended, preferably taken at night. For therapeutic purposes, this dose can be doubled, but it is best to spread the intake throughout the day due to the number of pills required. Magnesium levels are typically lowest in the early morning, around 6:00 a.m., and highest in the evening. Subclinical magnesium deficiencies may manifest as early morning insomnia or leg cramps.