Role of Magnesium
Magnesium is #12 on the Periodic Table and is a mineral that plays a role in many bodily functions. There are over 300 reactions in your body that depend on this vital mineral.
Magnesium Deficiency
It is estimated that 80% of individuals would benefit from magnesium supplementation. Magnesium is not checked on routine lab evaluations. Common signs of possible magnesium deficiency are below:
Magnesium Sources
Dietary sources:
dark leafy greens- nuts
- seeds
- fish
- beans
- whole grains
- avocados
- yogurt
- bananas
- dried fruit
- dark chocolate
Magnesium supplements:
There are so many forms of magnesium salts used for repletion and supplementation.
- Magnesium Ascorbate
- Magnesium Aspartate
- Magnesium Bicarbonate
- Magnesium Carbonate
- Magnesium Chloride
- Magnesium Citrate
- Magnesium Fumarate
- Magnesium Gluconate
- Magnesium Glutamate
- Magnesium Glycinate
- Magnesium Hydroxide
- Magnesium Lactate
- Magnesium Lysinate
- Magnesium Malate
- Magnesium Orotate
- Magnesium Oxide
Which is best??? And to be honest until writing this blog I had never considered the differences. In my research, I now recommend one of the following:
Magnesium Citrate–induces more gastrointestinal side effects for individuals that may suffer from constipation
Magnesium Glycinate–induces less gastrointestinal side effects for individuals that do not have any constipation issues
Magnesium Oxide–most available, affordable and side effect profile more neutral
Ann Riggs, DO
**disclaimer: noted misspellings/grammatical errors in graphics but felt graphics value outweighed the errors.
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