The BEST And WORST Forms of Magnesium
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- Опубликовано: 10 июл 2024
- Magnesium is incredibly important for cellular health as it is involved in over 300 different enzymatic reactions. When magnesium levels are low, you WILL feel it.
This leads a lot of people to use supplements to replace low magnesium levels.
But here's the problem:
When you go looking for magnesium supplements you will be met with a huge array of different types. And these types and formulations of magnesium are NOT all created equal.
Let's talk about the best types of magnesium so you can replace lost levels and manage symptoms like fatigue, insomnia, stress, anxiety, depression, and more.
1. Magnesium oxide. This is the cheapest and least effective form and should be avoided!
2. Magnesium citrate. This form is great for treating constipation.
3. Magnesium malate. This is a stimulating form of magnesium great for those with fatigue (don't take it at night!).
4. Magnesium l-threonate. This form of magnesium crosses the blood-brain barrier and is ideal for treating conditions like depression.
5. Magnesium glycinate. This is one of the best all rounded forms for improving whole body magnesium.
6. Magnesium orotate. Magnesium orotate is ideal for improving athletic performance but it doesn't treat constipation.
7. Sucrosomial magnesium. This newer form of magnesium is probably best for improving athletic performance.
#magnesium #magnesiumdeficiency #magnesiumsupplements #nutrients #nutrientdeficiencies
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Disclaimer:
Dr. Westin Childs received his Doctor of Osteopathic Medicine from Rocky Vista University College of Osteopathic medicine in 2013. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Childs is no longer practicing medicine and does not hold an active medical license so he can focus on helping people through videos, blog posts, research, and supplement formulation. To read more about why he is no longer licensed please see this page: www.restartmed.com/what-happe...
This video is for general informational, educational, and entertainment purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Childs and you. You should not make any changes to your medications or health regimens without first consulting a physician. If you have any questions please consult with your current primary care provider. Restart Medical LLC and Dr. Westin Childs are not liable or responsible for any advice, course of treatment, diagnosis, or any other information, services, or product you obtain through this website or video.
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![The BIG Magnesium MISTAKE 50%+ People Are Making! [+4 BIG SECRETS]](http://i.ytimg.com/vi/5DzSw8Ynhpo/mqdefault.jpg)
![The BIG Magnesium MISTAKE 50%+ People Are Making! [+4 BIG SECRETS]](/img/tr.png)
1. Mag oxide - low quality. For constipation but low bioavailability.
2. Mag Citrate - good general mag.
3. Mag malate -mag + malic acid. Can be stimulating so not at night.
4.Mag l threonate - crosses blood brain barrier. Good for depression, headaches, etc but doesn't increase body mag levels. 1500-2000 mg per day. Higher dose required.
5. Mag glycinate - mag + glycine. Brain benefits. He uses this. A high dose is required of 300-400mg per day. Rleaxing.
6. Mag orotate - not water soluble and won't help with constipation. Expensive.
7. Sucrasomial mag - highly absorbed. He hasnt used it much. Very expensive.
He recommends mag glycinate or mag citrate.
Thanks sooooo much for this quick explanation 🙏🏻😂👑👑👑👑👑👑👑👑👑seriously….time is precious, as we all know…..thank you 👑🌷👸🌷❄️🎄
Thanks for posting! I made a snip of what you put here, so it's very helpful.
Thanks for this critique, most helpful !
Thank you 🙏🏼 ❤
Didn't realize the negative effect of Mag-malate at night! Thanks. Explains much!
When my son was very young, he still wet the bed, and was irritable--even saying the birds singing outside were too loud.
Did some research and found these are all syptoms of mag deficiency.
Started him on high mag foods and within 24 hrs, he stopped wetting the bed ---and his mood improved. It works FAST--usually within 24 hrs.
He only wet the bed one other time-->>when we were on vacation and he had missed his mag for a few days.
Can't tell the pediatricians about Magnesium. They don't want to hear it.
Did you supplement as well and if so . Which magnesium did you use ? 😊
Migraines can also be caused by magnesium deficiency and also eating processed foods, chlorinate, fluoridated water. Unfortunately commercial farming soil does not have the magnesium needed. Every yr our soil is depleted more and more nutrition, (minerals & vitamins)
1. m oxide AVOID (cheap and low quality) 2. m citrate (laxative properties drawing in water) most excreted 3. m malate (ideal for whole body magnesium but stimulating- not before bed) 4. m l-threonate9 best for cognitive issues, but not for total body and excreted easily) 5. m glycinate (his favorite) 6. m orotate (might help with energy in cells but expensive maybe for athletes) 7. sucrasomial good absorption also $$$
Thank you
Thank you!
Celtic sea salt has 3 forms of magnesium
I currently take Q-nol magnesium glycinate. My chiropractor suggested it for the night leg cramps. I did not get as much relief as I want and having to take it two hours after anything else, is prohibitive. I am not as faithful with it the past two months as I had been. If I can find the last one I may try that as I have thyroid, blood glucose, hypertension and depression issues all combined to deal with in addition to the night leg cramps. Thanks.
Magnesium-rich foods:
pumpkin seeds, 30g - 156mg.
chia seeds, 30g - 111mg.
almonds, 30g - 80mg.
spinach, boiled, ½ cup - 78mg.
cashews, 30g - 74mg.
peanuts, ¼ cup - 63mg.
soymilk, 1 cup - 61mg.
rolled oats, cooked in unsalted water, 100g - 29mg.
Solves problem and no need to buy expensive supplements
I think magnesium glycinate is great for most people but I’ve had to temporarily switch to magnesium citrate as I’ve been dealing with an oxalate issue. Since I’ve had nutritional deficiencies in vitamin b6 and b1 my body converts glycinate supplements into extra oxalate in my body :( thankfully citrate is helpful for breaking down oxalate stones! Just something to be aware of
, I'm low in b1 and b6 which makes no sense because I'm a Carnivore. What does glycinate do exactly? I take it and L threonate for sleep. Thank you
Magnesium binds with oxalate, making oxalate less likely to bind with calcium and form a kidney stone! What is this? Magnesium can bind with oxalate both in the intestine and in urine; both are a good thing!
I have been taking Magnesium Malate and it stopped my Muscle Cramps.
Magnesium should be taken with calcium with a ratio 2:1 for better absorption. Please do research it.
Any thoughts on magnesium stearate?
Finally, a narrator who gets to the point and gives a list in the description. And has a recommendation. Super video on a much needed supplement for health.
1:44 - #1 - Magnesium Oxide
3:02 - #2 - Magnesium Citrate
3:56 - #3 - Magnesium Malate
5:08 - #4 - Magnesium L-Threonate
6:28 - #5 - Magnesium Glycinate
7:34 - #6 - Magnesium Orotate
8:12 - #7 - Magnesium Sucrosomial
Thank you.
6:28
Magnesium Taurate
Magnesium Glycinate
How about Magnesium Taurate???
@@charlescossel7948 I only transcribed what was in the video. I didn't make it.
I appreciate your effort in putting this together!
Best description I've found so far. Thanks!
This information is EXACTLY what I have needed and been looking for. Great video. 9:46
Very informative, easy to understand, very helpful.
This is such a great video! Knowledge is power
Perfect timing, great video! Thanks ✨️🙏✨️
Another great video,clear and easy to understand regarding the different classes of magnesium. Thank you Dr. Child I look for your daily videos.❤️
Much appreciated Dr. Childs. - I would like to know, what dosage should I take / use & when of - L - threonate? - T.Y.
You are amazing! I've listened to this video several times and sharing with family. Your videos have been the most informative I've watched related to thyroid issues and I can't thank you enough for the information you share with the world!
I get magnesium glycinate made at a biocompounding pharmacy....it has changed my life!If I run out I need to use pain killers for chronic pain...what a blessing it has been for me!!♡
Just a quick fyi. Oxalate can cause joint pain and stiffness comes from excess plants, yeast, vitamin C supplementation. For me it was a heavy plant based diet. After I switched carnivore my pain is essentially GONE. See Dr Shawn Baker or Ken Berry or Darren Schmidt for videos.
@@map8126 good info! Do you eat conventional meat doing carnivore, if you don't mind me asking?
@@map8126 Great information, which form of magnesium do you use?
I have fibromyalgia and constant pain. I'm definitely going to try the magnesium glycinate and see if it helps me, if it does I will owe you a hugh thank you for posting your story.
Where can i get the mag glycinate i have pain and depression Thanks!
Great & very well communicated. Just what needed! Thank you. 🪷
I take NTI's Magneisum Glycinate before I got to bed and it has improved my sleep. I consistently nod off quickly and have a deep sleep. I can't live without it.
ME TOO , I AM TAKING IT FOR MY LEG CRAMPS AND IT HELPS ME A LOT NY TO HAVE LEG CRAMPS AT NIGHT. I AM TAKING 500 MG ALMOST EVERY NIGHT.
very enriching info on magnesium.thank you for sharing Doc
The best explanation I ever heard. Thank you.
Thank you sooo much for all your informative videos!
I love how Thorough this Doctor's explanation was about all the different magnesiums. I know which one I want to try now. Everything is not for everybody. It makes perfect sense. Thank you so much this video was very informative and helpful 😊 👍🏾❤️
Good informtion in a concise format--- very much appreciated.
* Display the name of each Mg compound during its discussion. Misspelling plagues the internet.
Very clear and to the point. Subscribed...I've been taking Malat in the evening so will now switch to mornings. Thanks.
Great presentation and very informative. Thank you
Very useful and easy to follow presentation, Doctor. We thank you. btw, the glycinate formulation is widely available from many providers at very reasonable price.
This is the best video I've seen on the topic of different forms of magnesium. Very informative, clear and on point. Well done!
can you take two different like one for energy and one improve brain function. I take magnesium glycinate right now.
@@acjfiddler Yes you can. My magnesium supplement has 7 forms of magnesium in it!
I need something just for sleep please and any other benefit it may bring except poop !
Also, has anyone's family doctor told them they shouldn't take magnesium if taking certain pharmaceutical drugs ? I felt nauseous with stomach and chest discomfort and she said it was from the magnesium 😮
Fantastic info my man, love it, thanks!
Thank you .very helpful and informative .
Cannot understand why you haven’t covered magnesium Taurate which has changed my life, I had terrible PAC’s the cardiologist couldn’t do anything but give me beta blockers, but magnesium taurate stopped them within a week, it also reduce my blood pressure significantly!! It’s the best of the lot!!
I have SVT so looking for something that will help. 😢 Don't want to stay on Beta Blockers forever...looking like only solution is an Ablation.
100% agree… I was taking atenolol for years for high pulse rate, I completely agree that magnesium taurate is a complete game changer and I’ve been on it for two years now and it is definitely a miracle. It Not only lowered blood pressure but it brought down my pulse rate and I sleep amazing when I take it right before bed. 👍
I also did not heat him cover magnesium phosphate. Let me know if I am wrong. I don't hear too well and don't understand the big words sometimes.
I use it too. Absolutely game changer
Please, could you share the brand you have used?
I'm a 40 year licensed chiropractor; our profession has a lot of training in clinical nutrition, which I've continued. One of the foremost experts in nutrition is in my profession and I take continuing education hours from him and others. Nutritional biochemistry and physiology are very complex.
I grow organic vegetables in mineral-rich soil [from hardwood ashes, compost, etc.], and there's plenty of organically complexed magnesium in the raw kale, etc. that I eat.
Many supplements are cheaply made and may not be very absorbable or bioavailable. Strive to eat well; don't just take supplements! That said, some important nutrients you need are not present, or not present in significant quantities in food. Examples are CoQ10, vitamin D3, vitamins K1 and K2.
exactamundo!
what vitamin's do take, i mean is it a certain kind or a complex?
Well, this is for people with absorbption problems and health issues, not everyone can take it from foods..
@@cinmac3 always choose non synthetic
Well explained doc.thanks for the info
Super comprehensive and informative! thank you
Great video. I would have loved to heard mention of Mg Taurate or the use of Mg “oil” as well.
Thanks. Good to summarize the presentation in a table, though.
Great video, very helpful, thank you
Good to know this😮
Thank you doctor!
As a homecare RN for manny years I found Mag Oxide was the one doctors recommended for their patients. I would talk to them about the different forms of magnesium and recommend mag glycinate as being the most effectively absorbed.
YES TO MAGNESIUM GLYCINATE
except, most physicians know nothing about such things, only if big Pharma says so. we have to do extensive homework, just view all the controversy here.
I'm currently a home health OT after having to close my private practice specializing in neurological disorders. Since most MDs are ALLOPATHIC, they know very little about true nutrition and supplements. They are indoctrinated by big pharma and instead of being open to learning more about FUNCTIONAL MEDICINE, they reject it and discredit true healthcare practitioners. I used to get patients referred to me with tremors, which they thought might be Parkinson's or some NOS condition but never thought about trying magnesium. Some patients had tremors after years of taking gabapentin. My goal is to become certified in functional medicine, but at 60, that is an expensive credential for a low ROI. In the meantime, knowledge is rewarding. ☺️
@@milliesecond102 and in the meantime you can promote your services thru the grapevine by presenting yourself with the dignity that you express here, and word of mouth can intervene past the censure of our ridiculous censure by powerful corporations and practitioners who are not visionaries. The universe will support you and bring you to people to help once you acknowledge your validity and keep training yourself. As our politics and society fails us, we are more receptive to results rather than indoctrinated degrees that are just expensive pieces of paper.
What type of magnesium would you recommend for tremors?
Thank you. I find your videos very informative and useful.
Wonderful video! Thank you ❤🙌🏼
Excellent info, thanks doc 😊
Been uptight for two months cause of nerves and anxiety are out of control try the 90 mg Magnesium glycinate and saw results in 2 days. Awesome!! Thank you to all the youtube doctors health people that treated me ❤
I was a bit guarded at first. But then I realized right away his education on magnesium!! This guy knows his stuff. Smart man and great vid. Utilize this info everyone.
I didn't watch the video but subscribed thanks to comment outlining the video. Reading is underrated these days, maybe I should get back into that
Thank you for going into detail about this supplement. Very helpful information.
Magnesium citrate worked great for me. I collapsed with covid and had bad pain tried paracetamol no good at all. But went to local health store was advised MC and it worked so well. I only take one every other day. 💙🥀
Thanks for this doc. Very helpful
Love this. I just need to get started.
You are a man of the people…a real doctor. Thank you!
I use magnesium citrate and I'm happy with it 💜
Great video. Thanks for breaking down the different types of magnesium. Question, what are your thoughts on magnesium chloride? It's a liquid magnesium that I am currently using. Thanks, Jeff
Me too magnesium miracle she wrote the book on magnesium
My Dr prescribed Mag64 Magnesium Chloride because my levels were low. I’ve been taking it for approximately a year. I’m interested in thoughts on it’s efficacy.
Thank you so much for more great info! You are a Godsend.
You are amazing! Thank you for this information 👍🏼
I like taking a foot bath once or twice a week with magnesium sulphate (Epsom salts) or magnesium chloride. They have a calming effect and can raise magnesium levels in the blood transdermally. They also help with aches and pains. I take magnesium citrate orally because I can buy it cheaply in bulk and is the only kind I can afford thanks to the cost of living crisis, even though it is not as easy on the gut as more expensive versions.
Thanks for the video! Any suggestions on which brand or brands are more reputable?
I always have vegavero supplements. Expensive but good and not full of rubbish.
Very clear explanation, thank you.
Thank you. Very informative.
Ocean water also excellent source 😊 a day at the beach is so relaxing 😎
Glycinate is best for me. Very calming and helps me sleep. ❤
Finally a doc that explains how to use each one excellent
An excellent and informative video......great format......you should do this with all the vits and minerals......
I just started taking Magnesium Lysinate Glycinate (200mg) right after working out. Whatever muscles group I worked out that day within 30 minutes to an hour if I accidentally tensed my muscles it would extremely cramped . Now that I take the magnesium it helped prevent it. It's a miracle!
Sounds like you might have been deficient in magnesium, cause cramps. Being deficient in potassium can cause cramping also!
@@wiz4020 Xtend-life gas Magnesium with potassium in good proportion
I’m taking 800mg at nite
Very helpful. Thank you.👍
Best simply put information on magnesium I've heard so far... would like to see your take on vit. C..
I use Magnesium l-threonate all the time and NOT FOR DEPRESSION.
It's calming and long lasting. I take it before I go to sleep at night and sleep like a baby.
How much are you taking?
Does it cause diarrhea?
No, it does not
Same here and for the exact same reasons.
Is 500 milligrams harmful?
Your discussion of mag' L-threonate is what I was hoping for. I wanted to know if it was worth it's priceless. As to it's unlikeliness to raise total body levels, what about taking both the L-threonate and the glycinate form together ? !
The late Dr. Bob Marshall, founder of Quantum Nutrition Labs, was a HUGE fan of mag'glycinate.
Did not know he passed😢. Hope it wasn't a suspicious...
@@reccocon3442 Dr. Marshall mostly died due to his stubbornness! Briefly, he went out to his dentist in California to get a lot of work done...the dentist declined to proceed 'cause the Dr. wanted work done on all four quadrants on the same day. The problem this presented is that it would've required a dangerously high quantity of anaesthetic ! Dr. Marshall found an alternative dentist to do the work... returning to Austin I'll.... his wife (a Dr also) tried to nurse him back to health but the excess quantity of anaesthetic traveled to his brain and killed him ! !
@@allenfuller6522 Fishy.
God bless his soul.
@@allenfuller6522 I wonder if the anaesthetic was Epinephrine!!
I just had a reaction to it, it shot my BP up to 170/114, the dentist told me I had high BP and to go to my Dr and get on some drugs. NO THANKS!!
It was the EPINEPHRINE that spiked my BP!! I did see my Dr for several reasons and my BP was within normal range... be careful out there, even at the DENTIST OFFICE!!
@@allenfuller6522 That's a strange story. My understanding is that too much anaesthetic is that it either kills you or it doesn't, have never heard of it killing you later! However i am not an expert.
Great video , thank you sir
Best vid so far I’ve seen excellent 👍🏼
When I began to take Magnesium, I didn’t know there were so many varieties so I purchased what I saw at the local Box Store. It is Magnesium Oxide, and for me, it works very well.
The cramps and spasms disappeared, and my sleep improved immediately.
Most importantly, my blood pressure improved dramatically and I no longer take the pharmaceuticals.
Magnesium Oxide is what I will continue to use because it has been very effective.
Hey! I take Mag Ox for bowel 'continuity' 😊 but its a bit hard on my weak digestive system so I do intermittent Mag Citrate. It's no one size fits all...that's for sure!
I’ve tried almost all forms, oxide works the best for me too
What about Mag Orate
@@buck7477 Once I had this but the Taste is awful if chewed.
Really I have back pain would that kind for work
Would you comment on Ancient Minerals Magnesium Oil, mined as magnesium chloride and used as a topical spray? I have used this for years now. Thanks for your fine presentation.
Hi Thomas, this is what I use on and off, need to get back on a regular schedule with it. makes me itch a bit but it does make a difference in energy and sleeping. I also started taking magnesium malate everyday, keeps the gout away! 🙂
Thanks for breaking that down.
Great info!
Thank you for your video. I would also like to know what you think about "Magnesium Oil" (Mg Choloride).
i have read people put magnesium oil on their feet before bed and when they wake up. great benefits
What’s the best time of day to take creatine for someone with a moderately active lifestyle but not a heavy weight lifter? Is it better to take with a meal or on an empty stomach? Thanks in advance for any replies/answers.
Great video. Thanks
Thank you for this informative video
An excellent exposition, Doc. Thank you. There is another form you might wish to review at a later date - Magnesium Phosphate (Pentahydrate), which seems to be very common as a supplement, at least here in the UK.
What about these mixed magnesium capsule😮s mine say Tri complex. Maybe you could review these in the future. Thank you doctor.
And Magnesium Taurate? I have a Mg supplement with m. L-threonate / m. glucinate / m. taurate mixed.
I've read that much intaken Magnesia-Phosphat's can long term destroy the bone's... but I'm not sure... so maybe someone in this community can strengthen my supposition???
I am surprised you don’t mention magnesium carbonate. Otherwise, this was a well organized and helpful presentation. Thanks.
Ya especially since it is in "calm" from Natural Vitality which I have been enjoying for years with good results.
Hi Carol I too use magnesium carbonate, citric acid?
@@sooobyrooo5763 when i bought calm on amazon it said magnesium citrate but when looked at information on the back it said magnesium carbonate.. are they the same??? so confused right now..
@@lindaparker1043 yeah those aren't the same, I've only seen carbonate, and if Amazon is saying that it's citrate that's a boo-boo.
@@lindaparker1043calm also contains citric acid listed as other ingredients. It will react with mg carbonate to form mg citrate.
I could actually listen to this and innestand it. Thanks brothher...
What about taking a combination to cover multiple bases?
What's the differences between magnesium glycinate, bisglycinate, and lycinate glycinate?
Great information 👍
Quite informative.
Which magnesium is good for high blood pressure? Lowering high blood pressure.
I did research years ago and started using Mg Glycinate when I had a traumatic loss in my family (a suicide of a sibling that came out of left field and was devastating. None of us knew what was happening in their life) and I developed a sleeping problem. I also suffered from general anxiety, prior to this and I found it helped greatly with that, also. I also have a Mg spray that helps with my feet. I always get that cramp in my toe, which is horrible. I am sure many know what I am talking about. I wasn't eating right or drinking enough water, I was a mess. I was going through life like a zombie, I was so shocked by what happened. Mg has helped me greatly in my life. All back together now. Functioning well as a wife and mother. I was a disaster for about 2 months with no sleep. I knew I needed help and when the doctor wanted me to take Ambien or Xanax, I knew I had to find a healthy alternative.
Hi
I have same issue would u plzz suggest me what to do
@PS_testing321
@@shenazmemon6633 I am not a medical professional and and not giving you medical advice. I will only say what works for me. I purchase Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten & Soy Free, 100 mg, 240 Count. It works for me. I have never taken more than 2, but when my husband was having issues, he asked his doctor about it and he said he could take up to 4. Start low and if it is not working, take another. For reference, I am 135 lbs and my husband is over 200. Do not use other forms of magnesium, some can cause loose stool, like Mg Citrate. Just think what milk of magnesia is for! This is a different form of magnesium. Also be careful not to unbalance all of your electrolytes with use. Your electrolytes are potassium, calcium, magnesium, and sodium, so you have to consider that. I do know a bit about it when I suffered C. Diff and I got dizzy and crazy until a nephrologist checked my electrolytes and was shocked I was alive because they were so low. You need potassium for your heart to beat. You have to be VERY careful about potassium supplementation, too high or low can be very dangerous, so don't mess with that. Not medical advice!!!! Just anecdotal experience. I have no medical credentials. I am a high school English teacher. Try at your own risk.
Ty so much for this upload Dr.
This video is very informative and educational
Which are the best for body energy and mood?
I use the brand Calm. It’s awesome!
Thank you, very helpful.
Thank you Dr. I appreciate your informative video. What is your comment about magnesium stearate? I didn’t hear you mention it.
Love the video!😊 just have a question though. Do you not suggest L-theonate magnesium on its own or overall? Would it be good to consume it and for example also magnesium malate? Also, do you suggest using magnesium taurate?
Mag. Taurate was suggested to
me by my cardiologist.
So if you needed the benefits of L-threonate what other form of magnesium would you use along with it, for heart, sleep and bones without it forming oxalates?
This is so excellent thanks
Great analysis..
I am curious about magnesium chloride, any insight?
What about magnesium taurate? I read that it’s best for the nervous system and heart issues.
Thank you for the information. It would be very helpful to be able to see the forms of magnesium printed on the screen so we could write it down. Thanks
the best complete info for magnesium. thanks. doc
Thanks Dr Childs for explaining the different forms of Mg. What should be the ideal dosage of Mg glycinate for insomnia? Wil Mg cause stomach cramps or constipation
Use a chart that shows the different kinds of magnesium, and their benefits, you won’t have to talk so fast which is hard to listen to and comprehend and remember. Please. Helpful Hint.
Don't forget you can go under settings and adjust the playback speed if you want a video to play faster or slower. This can save time or give you more time if you want to take notes while listening.