Which form of Magnesium is Best? Reviewing the Different Types

by Mike Mutzel


Magnesium is a co-factor in over 300 enzymatic reactions, many of which occur in your brain. As such, magnesium has been used clinically for well over 100 years to help support mood and brain health.

But the form matters; for example, magnesium citrate doesn’t impact your brain much, but it can improve the frequency and ease of bowel movements.



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Episode Time Stamps

00:20 Magnesium is a cofactor involved in over 350 enzymatic reactions.

00:50 Magnesium is a positively charged mineral that needs an anion. The anion impacts the bioavailability.

01:00 Magnesium L-threonate should be taken on an empty stomach, since it may facilitate the absorption of metals.

01:42 Focus on what your magnesium is chelated to and what are the health benefits of that chelated agent, the anion.

02:10 Glycine is good. Magnesium glycinate is overall good.

02:34 Malate: Malic acid is a CREB cycle intermediate involved in carbohydrate metabolism and cellular energy production.

02:50 Make sure that your chelating agent has health benefits.

03:50 Citrate: Magnesium citrate is intended to be poorly absorbed so it produces a bowel movement. It has the lowest bioavailability in magnesium supplements. Do not use daily.

05:05 L-threonate paired with magnesium is absorbed through the glute receptors, which help cells absorb glucose. Magnesium is involved in your hippocampus, where you consolidate and form memories.

06:30 Magnesium L-threonate is the only form that increases brain levels of magnesium. L-threonate has been shown to increase levels of absorption of other cations, not just magnesium.

09:00 There is an increase in brain power without being stimulatory with magnesium L-threonate.

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