by Laura Korman, DC   

I consider myself to be a minimalist when it comes to taking or recommending vitamins and minerals because I believe eating whole, non-processed, clean and non-GMO food is the most way to ingest nutrients. However, magnesium is the one supplement I never want to be without. In today's article I will share what this amazing mineral does in the body, which makes it so important, as well as the reason so many of us are deficient in magnesium. I will also explain the different types available, so you can choose the right form to achieve optimal health.  

Magnesium is found in all cells of the body and involved in over 300 enzyme systems to regulate several of the body's chemical reactions. Adequate intake of this macro-nutrient is essential to boost energy production, mood, memory, and learning, muscle and nerve function, bone strength, blood glucose regulation, bowel regularity, sleep, stress resilience and cardiovascular health. It is estimated that upwards of 80% of Americans are deficient in this essential nutrient due, in part, to industrialized farming practices of mono-cropping, which depletes soil of its nutrients, and the use of toxic pesticides and herbicides.  

Many Americans suffer from poor digestion and rely on the use of antacids and proton- pump inhibitors such as Omeprazole, which decrease the absorption of magnesium, as well as other vital nutrients. While there are over 11 types of magnesium, not all forms are created equal. Magnesium citrate is an inexpensive and widely available form of magnesium with a mild laxative effect, making it a beneficial option for those experiencing constipation. However, it might not be the best choice if you have loose stools already.  

Magnesium oxide can also alleviate constipation, and it’s the cheapest form of this mineral. However, it is poorly absorbed into the body and has few of the other health benefits listed above. Magnesium carbonate is another poorly absorbed form of magnesium, commonly used in antacid medications to neutralize hydrochloric acid in your stomach. But, as mentioned earlier, long-term use of acid blockers can decrease the body’s abilities to break down food and assimilate other vital nutrients.  

Magnesium glycinate is one of my favorite forms of magnesium because it is chelated to the amino acid glycine, a building block of glutathione, the body's master antioxidant. It is easily absorbed and shown to positively affect detoxification pathways, neurological health, balance mood, reduce stress, improve insulin response and blood sugar levels. This form of magnesium also promotes relaxation and reduces leg cramps and muscle spasms. 

Magnesium taurate contains the amino acid taurine, which has a calming effect on the brain and helps to support healthy heart function and blood pressure. Magnesium malate contains malic acid, which is essential for energy production and can be an effective choice to help with fatigue, brain fog and muscle pain. Magnesium L-threonate is my new favorite supplemental form of magnesium. Although this form is more expensive, it is the most bioavailable, allowing the greatest concentration of this essential mineral to enter the cells. It is also the only form known to cross the blood brain barrier, increasing brain levels of magnesium.  

Much of the current research around magnesium L-threonate shows it to enhance both learning and long-term memory, as well as to help stabilize mood swings, improve sleep, and reduce symptoms of agitation or anxiety. Make sure to avoid magnesium glutamate and aspartate forms, as they are toxic to your nervous system. Epsom salts are made of magnesium sulfate, so bathing in them can be an excellent way to absorb magnesium through the skin. This can be especially beneficial for people with poor digestion or gut health who cannot absorb this nutrient through the normal digestive process.  

Deficiencies in magnesium can develop, despite consuming a diet high in magnesium-rich food such as dark leafy greens, sprouts, nuts, seeds, avocados, beans and dark chocolate. This deficiency is a result of nutrient depleted soils. Excess sugar and processed carbohydrate consumption, as well as chronic stress, can further deplete magnesium levels too. 

 Supplementation with high-quality forms of magnesium such as magnesium glycinate, magnesium malate and magnesium L-threonate could be your best safeguard to ensure adequate levels of this vital nutrient. After all, our bodies need it to maintain healthy brain and nerve function, bone strength, muscle relaxation, and cardiovascular and gastrointestinal health.   

Dr. Laura Korman is the lead practitioner at Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit DrLauraKorman.com