The BEST and WORST Forms of Magnesium

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 20 September 2024

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Not all magnesium supplements will provide the same benefits! Find out about the best magnesium supplements so you can experience the true benefits of magnesium.

Today, I’m going to tell you about the best magnesium supplements and the worst!

Magnesium is vital for the following:

•Energy production

•Vitamin D function

•Vitamin K2 function

•Preventing kidney stones

•Heart health

•Blood pressure

•Preventing muscle cramps

•Preventing migraines

•Sleep

Magnesium supplements contain different forms of magnesium. Let’s take a look at them, starting with the worst.

1. The worst magnesium - Magnesium oxide is the worst yet most common magnesium supplement. It only has a 4% absorption rate. It’s also very expensive!

2. Magnesium sulfate has a 10% absorption rate and a high laxative effect. It may help relax your muscles superficially.

3. Magnesium orotate has a 15% absorption rate. This form of magnesium can penetrate the cell and increase energy. Magnesium orotate also works as an antioxidant and supports the DNA.

4. Magnesium taurate has a 20% absorption rate and supports heart health, blood pressure, and the nervous system.

5. Magnesium lactate has a 25% absorption rate and is more gentle on the GI system. It supports the cardiovascular system and can improve energy. Magnesium lactate is often used topically, which may be beneficial for your muscles.

6. Magnesium citrate has a 30% absorption rate. It can help prevent kidney stones and is good for cardiovascular issues and blood pressure. It can also help with detoxification.

7. Magnesium malate has a 40% absorption rate. It’s beneficial for chronic fatigue syndrome and fibromyalgia.

8. Magnesium threonate has a 75% absorption rate. It supports cognitive function and is a good form of magnesium for sleep.

9. The best magnesium - Magnesium glycinate is the most absorbable type of magnesium. There are a lot of magnesium glycinate benefits. It’s gentle on the GI system, helps prevent muscle spasms, supports sleep and relaxation, and reduces stress. Magnesium glycinate may help relieve migraines and won’t interfere with other minerals.

Consider taking 400 mg of magnesium glycinate each night as a maintenance dose. Double this for a therapeutic dose and take throughout the day.

Transcript

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0:00.0	the best and worst forms of magnesium. Let's talk about that today.
0:03.6	Now the question is why is magnesium so important?
0:06.3	Well, it's involved in 300 different parts of your biochemistry.
0:10.6	No other mineral is involved with that many enzymes.
0:13.2	Now, Vitamin D is involved with 2,500 different genes, but genes are not enzymes.
0:18.7	The other big thing about magnesium is it's almost impossible to test.
0:22.6	That's right, if you do a blood test,
0:24.2	you're not going to be able to know what's going on in the cell.
0:27.1	You see, the majority of magnesium, like 99%
0:31.1	is inside the cell, and only 1% is in the blood but it's very difficult and it's not easy to test.
0:37.7	In fact I don't know anyone who's ever had their magnesium tested correctly.
0:41.3	An average person doesn't even come close to getting enough
0:44.0	magnesium from their diet. Magnesium is at the heart of energy production.
0:48.8	Deep down inside your cells you have this little rotary motor. It's the smallest motor in nature and it's
0:55.0	spinning between a hundred to 400 times a second and you need magnesium for that
1:00.2	thing to rotate to make the energy.
1:02.5	Magnesium is very important in Vitamin D.
1:05.6	So if you don't have enough magnesium,
1:07.2	Vitamin D won't work.
1:08.1	You might have thought that Vitamin K2
1:10.6	was the key vitamin to keep calcium out of the soft tissues.
1:13.0	But what you might not know is vitamin K2 is dependent on magnesium.
	...

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