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Magnesium: What Form is Best?

This is a question I get a lot when it comes to supplementation! Most people are aware that magnesium is heavily depleted in our soil and water and is one of the first minerals used up when stress is present. Keep in mind your body can't tell the difference between external or internal stressors- they both will increase the magnesium burn rate. If you want to learn more about your magnesium burn rate- check out the HTMA test and book one via Practice Better by clicking "Book"; on my website.



Now, if this doesn't alarm you then just know that magnesium runs over 3,700 enzymatic functions in the body. It is an extremely important mineral for our health and here's SOME of the reasons why:


-improves insulin sensitivity

-supports the immune system

-improves stress resiliency

-optimizes sleep and recovery

-used to support detoxification pathways

-improves bowel regularity

-supports metabolic health

-supports circulation

-supports a healthy menstrual cycle


and the list goes on...


It is the only supplement that I recommend to basically every single one of my clients and it is the ONLY one I plan to stay on for the rest of my life. You guys know I am a big fan of food first but there just isn't enough magnesium in our food anymore sadly. So let's take a look at your different supplement options because the type matters and everyone's individual needs are a bit different.


Personally, I am the biggest fan of magnesium bicarbonate because it is the most bioavailable and natural form out there. It is a complex hydrated salt found in liquid form and is easy to absorb. You can purchase the one I use every night here. Be sure to use my discount code KATIEMCKERSIE at checkout. Make sure to drink this away from food as it can dilute stomach acid. I also will sometimes recommend...


Magnesium Glycinate: This one is the most calming so it's best taken before bed. It is very useful for people dealing with anxiety, depression, chronic stress and insomnia. I recommend the chelated form like the one by Designs For Health as sold in Fullscript. If you do too much of this one it can make bowels loose so start slow and make sure you are getting enough sodium in your diet to balance out the magnesium.


Magnesium Malate: This one is the most energizing so it's best taken in the morning. It is great for people dealing with mood swings, irritability, blood sugar dysregulation, chronic pain and can help with athletic performance. I use the Designs For Health one as sold in Fullscript for my endometriosis clients a lot.


Magnesium Chloride: This is a topical form and is great to relieve sore muscles or period cramps. To get in additional magnesium before bed I will put some on underneath my feet because that is where magnesium is best absorbed transdermally or I will add some Ancient Minerals magnesium flakes as sold in Fullscript to a hot bath. The skin absorbs magnesium very rapidly so this can be a great addition although I don't recommend it to be your only form unless you are just starting out and are very sensitive to magnesium supplementation.


Magnesium Citrate tends to be a very common form people supplement with but I personally would stay far away. It is very poorly absorbed, it depletes ceruloplasmin and it can be extremely irritating to the gut lining. The four I listed above are actually the only forms I would ever recommend!


Best,

Katie xx



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