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Magnesium: The Good, The Bad & The Ugly

Imagine that we have two different brands of magnesium supplement sitting side by side. Each bottle has 400 mg capsules. Are the capsules the same? NO.

Here’s why: With regard to Magnesium, there are huge differences in sources and bioavailability. The best source of magnesium includes dark leafy green vegetables, cold water fish such as salmon and mackerel, along with whole grains like quinoa and brown rice. Having just rounded out the holiday season, a lot of people would like to add Chocolate to the list of magnesium rich foods, and that is okay, but it must be low processed DARK chocolate and over 70% cacao to truly experience the benefits.

Magnesium is the number one mineral that Americans are deficient in and therefore has become a popular mineral to add in as a supplement. Magnesium by itself is simply a molecule, so to make it stable and get it into our body, it must be bonded with something. Some of these somethings are great and some are not. The list below shows most common types of magnesium and how Balance Chiropractic recommends them:

Magnesium Glycinate/Chelate - Best for overall use related to muscle and cognitive relaxation, low chance of GI discomfort.

Magnesium Sulphate (Epsom Salt) - May be highly absorbed through skin, great for muscle cramps and relaxation, minimal chance of GI discomfort.

Magnesium Citrate - Very high absorption and therefore great at helping with constipation, with moderate chance of GI discomfort.

Magnesium Oxide - Cheapest form and lowest bioavailability, but readily available and works well for some, moderate chance of GI discomfort.

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