Which Magnesium Forms Are The Best and Worst to Take As Supplements
There is estimation that 68 to 80 % of the population in United States is deficient in the essential mineral magnesium. So which magnesium forms to consume as supplements? Our dependence on processed food grows from day to day. It is partly responsible for this alarming situations and statistic. But the real reason for it is that within the last century the ongoing soil erosion has significantly depleted the mineral content of the soil. Consequently, many vegetables and fruits that once were rich in magnesium actually no longer contain it in adequate amounts.
For this reason, more and more people are turning to magnesium supplements. The purpose is to boost the intake of this vital nutrient. However, since magnesium must be bound to another substance before our body can adequately absorb it, magnesium supplements come in different forms that provide different, or targeted, health benefits. Here, you will find out about the best and worst forms of magnesium that we can find on the market today.
The Best Magnesium Forms
This is the most popular magnesium supplement, probably because it is not expensive and our body can easily absorb. Since citric acid is actually mild laxative, magnesium citrate functions as a constipation aid and as magnesium source. It is a great choice for people with colon or rectal problems. It is unsuitable for those with loose bowel movements.
For people with cardiovascular issues it is the best choice of magnesium supplement. It can prevent arrhythmias and guard the heart from damage caused by heart attacks. Our body can easily absorb this form of Magnesium. Magnesium and taurine in fact stabilize cell membranes together. At the end, it doesn’t contain laxative properties.
For people suffering from fatigue this magnesium form is the right choice. Malic acid is a natural fruit acid present in most cells in the body. It is a vital component of enzymes that play a crucial role in energy production and ATP synthesis. Since the ionic bonds of malic acid and magnesium are easily broken, magnesium malate is also highly soluble.
This magnesium form contains only around 12 % elemental magnesium. But it has amazing absorption rate and is the best form of magnesium to take for detoxing the tissues and cells. Moreover, chloride can boost a sluggish metabolism and aids kidney function.
Another bio available and popular form of magnesium that can turn into magnesium chloride if we mix it in our stomachs with the hydrochloric acid. It is a great choice for those who suffer from acid reflux and indigestion. It is like that due to the antacid properties.
The Worst Magnesium Forms
Magnesium glutamate and aspartate
Avoid completely these two magnesium forms. Aspartic acid and glutamic acid are components of the dangerous artificial sweetener aspartame. When unbound to other amino acids, both of them become neurotoxic.