What's the best magnesium to take? Did you know there are quite a few types of magnesium and they all do something different? So when I hear doctors say that people are not taking enough magnesium, I have to ask "What kind do you recommend?" What is the most common magnesium if you go to Walmart and buy it off the shelf?
The most common type of magnesium on store shelves is magnesium oxide. It is the primary form used in standard, budget-friendly multivitamins and standalone magnesium supplements because it is inexpensive to manufacture and compact. However, it is also notorious for having very low absorption rates and commonly causing diarrhea or stomach cramping. It is the least absorbed and is actually what Milk of Magnesia is made from. So you know what it does! It treats acid reflux, and encourges improved digestion while helping with constipation.
The 3 Forms You Will See Most Often
- Magnesium Oxide (The Most Common): This form has a high percentage of elemental magnesium per pill, making the tablets small and cheap. However, your body only absorbs about 4% of it. The unabsorbed magnesium stays in your intestines, drawing in water, which makes it highly effective as a laxative but poor for raising internal magnesium levels.
- Magnesium Citrate (The Most Popular for Digestion): This is widely available in both pills and liquid forms (like the classic glass bottles in the digestive aisle). It is absorbed much better than oxide, but it still draws water into the bowel and is primarily used to treat occasional constipation.
- Magnesium Glycinate (The Most Popular for Wellness): This form is rapidly taking over health food and pharmacy shelves. Because the magnesium is bound to the amino acid glycine, it is highly absorbable and incredibly gentle on the stomach, rarely causing the digestive upset or diarrhea associated with oxide or citrate.
What brought me to do this blog is a new blend of magnesium that I just purchased (but have not received yet) to help me sleep at night. Many nights I find myself staying awake until midnight, or 1am before falling alseep, OR falling asleep and waking up in the middle of the night and not being able to fall back asleep.
I bought Restore Sleep from a company I just starting listening to because they have a lot of podcasts on health and immunity. As soon as the Restore Sleep arrives, both Jim and I will be switching to that. In the meantime, I am taking 2 capsules of magnesium glycinate every night, which seems to help.
Below is a list of the different forms of magnesium that Restore Sleep has in it and the benefits of each type of magnesium. But if you don't want one to help you fall alseep and just wanted to take one kind, I would recommend you take Magnesium Glycinate.
According to a recent study published by The Journal of the American Osteopathic Association, 1 in 2 Americans are deficient in this crucial mineral, which is robbing them of their sleep and energy! Magnesium deficiency is a world-wide problem.
I did not know that magnesium is a cofactor in more than 300 enzyme systems that regulate diverse reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Optimal magnesium levels are essential for improving sleep efficiency and duration, while helping encourage better sleep patterns. It's essential for our brain to regulate sleep cycles.
It's also necessary for the production of energy, plays a role in calcium transportation for building healthy bones, and is critical for the production of the antioxidant gluthathione.
Basically, without magnesium, your body is unable to regenerate at night and create optimal sleep cycles.
The following is a list of the different forms of magnesium in the Restore Sleep, along with some other beneficial nutrients.
Magnesium glycinate is a form of magnesium bound to an amino acid called glycine. It's recognized for its high absorbability and calming properties, which may promote relaxation and healthy sleep. This ingredient may also help calm your racing thoughts, which often interfere with deep and sufficient sleep.
Magnesium L-threonate is a form of magnesium patented by MEGTEIN, making it a rare find in most supplements. It's easily absorbed into the brain and can help to concentrate the amounts of magnesium in brain cells, making it potent for fighting age-related cognitive deficits. Designed by MIT scientists, this form may improve cognitive function and contribute to a calmer sleep.
Magnesium taurate is said to help maintain healthy blood pressure levels. Taurine is naturally used for magnesium ion transportation to cells, making this form highly absorbable. It's also considered to be easy on the digestive system, not to mention its potential heart health benefits.
Magnesium orotate comes from orotic acid, which is a natural building block of human DNA. Recent studies have shown that it’s an important nutrient in the modulation of the microbiome-gut-brain axis, meaning that this form of magnesium is beneficial for digestive and mood problems.
Magnesium orotate comes from orotic acid, which is a natural building block of human DNA. Recent studies have shown that it’s an important nutrient in the modulation of the microbiome-gut-brain axis, meaning that this form of magnesium is beneficial for digestive and mood problems.
Magnesium malate has mood-relaxing properties. Its long-lasting effects make it an effective supplement for boosting physiological functions and supporting the nervous system. This form is considered to be the most effective for alleviating occasional head discomfort and minimizing the feeling of tiredness, low mood and feeling down.
Magnesium citrate is one of the most popular forms of magnesium, and it's combined with citric acid. This form may increase water in the colon, making it a potent digestive aid. It's also one of the most highly absorbable forms of magnesium by the body. The human digestive tract is easily able to break it down and absorb it into the bloodstream, there to be distributed to the rest of the body. Magnesium Citrate is known to have a natural laxative effect and can help to alleviate constipation.
Magnesium Aspartate is bonded to aspartic acid, and has been proven to be more bioavailable than many other magnesium forms (nearly as bioavailable as the magnesium found naturally in food.) Bodybuilders frequently utilize aspartic acid to speed up recovery and enhance muscle strength. It's also commonly used to deal with muscle cramps and boost athletic performance.
This is another reason why I switched to Restore Sleep:
As you already know, most magnesium supplements are incomplete, hence why people who take them for months still struggle with deficiency and sleep problems. You can grab your current magnesium product and read the label now...
Most likely it lacks one or more critical forms of magnesium...
Or the minerals don't come in chelated form, so your body can't absorb the magnesium fully...
Or the supplement ratios are simply off...
For these reasons Restore Sleep decided to partner up with one of the best FDA-registered laboratories in the USA to create a formula that excels in every respect.
Each capsule of Restore Sleep contains the full complex of 7 potent forms of magnesium, which all come in a chelated form for maximum absorption.
On top of that, the additional relaxing boost from L-Theanine as well as Vitamin B6's synergy with magnesium ensure that you get the best sleep bundle possible.
L-Theanine is a potent remedy to reduce stress and improve sleep. This amino acid is responsible for the production of GABA28, a neurotransmitter and chemical messenger that plays a significant role in sleep. An increase in GABA caused by L-theanine can not only make it easier to fall asleep, but also increase sleep duration and mental clarity during the day.
How can your life change after correcting your magnesium deficiency?
Once your magnesium levels reach optimal ranges, you will experience much more than healthy sleep and rest.
You may notice having more drive and motivation than ever before.
People might start calling you a beacon of positive energy (which is contagious!).
You may become more productive and creative. Your relaxed spirit will allow you to easily take on new challenges.
Your natural joy and happiness will increase exponentially. (If I get a good night's sleep, it sure will.)
NOTE: This blog will be updated once we receive our Restore Sleep and have been using it for a couple of months.
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