Why Most Americans Are Missing Out on Magnesium Despite 'Normal' Levels"
Discover why this vital mineral matters and how it could be affecting your well-being.
I’ve discovered that most Americans are deficient in magnesium. Your PCP would disagree because your serum magnesium level is “fine”
Rarely do they check an RBC magnesium level. I spent years checking RBC magnesium levels only to find that everyone who didn’t supplement was deficient.
Since it’s an expensive test and literally everyone who takes a magnesium supplement finds some physical or emotional benefit, I stopped checking it.
The problem with magnesium supplements is that there are just so many options! It can feel like navigating a labyrinth when you’re reading all those labels. So, let me give you a quick and easy magnesium supplement primer to clear things up.
Magnesium Types: My Go-To Picks and What to Avoid
Magnesium glycinate: Is my second favorite type of magnesium because it is also easily absorbed and seems to have excellent calming qualities. Magnesium glycinate has more gut impact (diarrhea) than threonate, but it isn’t tremendous. I have found that many people actually appreciate the mild laxative effects.
Magnesium citrate: Is very common and inexpensive, and it also seems to be very bioavailable. This gut bioavailability can have drawbacks, mainly diarrhea. For many patients with chronic constipation, a nightly dose of magnesium citrate is necessary to maintain regular bowel movements. This is something you should have a conversation with your healthcare provider about, as constipation has dozens of underlying causes.
Magnesium oxide: Is cheap and poorly absorbed. Sadly, it is the first magnesium recommended by many neurologists for migraine prevention. When it doesn’t help, people think magnesium won’t help their migraines,,which is an absolute shame. Avoid magnesium oxide if you can help it!
Magnesium chloride, lactate, malate, taurate and orotate: Are also available options. As a general rule, these types of magnesium are found in combination magnesium supplements like Bioptimizer Magnesium Breakthrough and Zeal Naturals Magnesium. I will always continue learning, but for now, I really don’t think it’s necessary to complicate magnesium that much. Keep it simple!
Hands down, my favorite is magnesium threonate.
It is the only magnesium that crosses the blood brain barrier (think migraines, anxiety, and insomnia) and it has the least impact on the gut (because most magnesium supplements cause diarrhea).
