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Why You're (Probably) Taking Magnesium Incorrectly
Dr Livingood
Today, I want to address a topic that has generated a lot of curiosity and, frankly, confusion: magnesium supplementation.
Magnesium is often the first supplement we’re suggested. Whether struggling from insomnia, muscle fatigue, or headaches, it’s a good bet that a strong dose of magnesium can be the key. However, whether you’re contemplating adding magnesium to your regimen or you’re currently taking it but not witnessing the benefits you anticipated, this discussion is crucial for you.
The Importance of Choosing the Right Magnesium
Firstly, it’s essential to understand that not all magnesium supplements are created equal. Their efficacy can vary significantly based on their composition and the presence of certain enhancing factors. I’ve come across a study revealing that absorption can increase by a staggering 68% with the right combination, which underscores the importance of choosing wisely to ensure you’re not merely flushing your investment down the toilet.
Magnesium, an often underestimated mineral, plays a pivotal role in over 600 biochemical reactions in the body, including energy production, nerve function, and muscle relaxation. Despite its critical importance, many of us focus solely on one type of magnesium, missing out on the full spectrum of benefits that different forms offer.
- Magnesium Oxide: Highly effective for relieving headaches and migraines, magnesium oxide can also play a crucial role in mitigating constipation due to its laxative effect.
- Magnesium Citrate: Known for its bioavailability, magnesium citrate is beneficial for improving mood and digestive health, making it an excellent choice for those dealing with constipation and emotional dysregulation.
- Magnesium Biglycinate Chelate: Favored for its calming effects, magnesium Biglycinate Chelate is ideal for enhancing sleep quality and reducing stress, promoting relaxation without the laxative effect present in other forms.
- Magnesium Malate: Often recommended for individuals suffering from fatigue or fibromyalgia, magnesium malate is involved in energy production and can help alleviate muscle discomfort.
- Magnesium Aspartate: Critical for energy production, Aspartate provides a great boost to energy while without the jittery effects of caffeine.
- Magnesium Taurinate: Unique for its ability to cross the blood-brain barrier, magnesium taurinate is touted for improving cognitive function, memory, and brain health.
- Magnesium Amino Acid Complex: Highly bioavailable, the amino acid complex provides a great boost to focus and mental resilience.
It’s not always the magnesium, though…
However, the crux of enhancing magnesium’s effectiveness lies not just in the type but also in the absorption and utilization within our bodies.
This brings us to a groundbreaking discovery: the inclusion of inulin, a form of dietary fiber and oligofructose can significantly elevate magnesium absorption. Specifically, a natural source of these components, such as chicory root, has been found to boost magnesium’s bioavailability without spiking insulin levels.
This revelation is not just academic; it has profound implications for how we should approach magnesium supplementation. By choosing a multi-magnesium supplement that incorporates various forms of the mineral along with inulin and oligofructose from chicory root, we can dramatically enhance our body’s ability to absorb and utilize magnesium. This approach addresses the widespread deficiency of this crucial nutrient more effectively than single-source supplements.
The takeaway?
Magnesium is not a catch-all term. When looking for good supplements, or even just adding more through your everyday diet, pay attention to the types and cofactors.
By embracing a holistic approach to magnesium supplementation, informed by the latest research and understanding of our body’s needs, we can unlock the full potential of this essential mineral.
(P.S.: For more information on maximizing your magnesium, check out my free recipe book, which covers the best ways to absorb every essential mineral through simple-to-make, delicious dishes!)
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