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  1. #1
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    Magnesium Information and Extensive Protocol

    Here is an updated version on my website: Magnesium Archives - FixYourGut.com

    Magnesium: The Most Overlooked Mineral for Improving Health

    Magnesium is essential to your digestive health. Magnesium is used in the production of the body’s digestive enzymes. It is also used by the colon as an osmotic laxative. Finally, magnesium can restore regularity to the bowels and reduce the amount of muscle spasms in the colon.

    The majority of Americans are deficient in magnesium (could be as high as 80%), and this worsens the epidemic of diabetes and heart disease to explode! Now, you have probably had a magnesium blood test in your adult life, and the test results came back as normal. Well, don't feel relieved just yet! Your body's total magnesium that is reflected on the results of the blood test is only about 2%, and your body does whatever it can to keep this level normal. If this level isn’t maintained, you could suffer from heart arrhythmia and even possibly have a heart attack! Our bodies are completely deficient in magnesium, in our bones, organs, and even on a cellular level.

    Magnesium is important in over 325 enzyme reactions in the body. It is used to regulate blood sugar in the body, and to help prevent you from developing diabetes. Magnesium relaxes arteries that carry blood throughout the body, which lowers blood pressure. Magnesium also chelates extra Calcium in the body; this keeps the arteries from hardening due to excess calcium. Finally, Magnesium supplementation can help lower stress and anxiety levels.

    Lets take a look at the many magnesium types and their functions, but the best form I can recommend is Magnesium Glycinate. The body absorbs the most elemental magnesium from Glycinate. The extra Glycine, an amino acid, relaxes nerves, and relieves anxiety.

    Possible Symptoms of A Magnesium Deficiency

    This is a list of possible symptoms a patient might have if they have a magnesium deficiency. If a magnesium deficiency is present you can still have a magnesium deficiency and not have any of these symptoms as well. This often occurs in patients that are younger (age helps reduce the symptoms of a magnesium deficiency), and it can also depend on the gender (men tend to have less symptoms than women). Most people should supplement with 400 mg of elemental magnesium (as long as their kidney function is normal) even if they don't know if they are deficient.

    • Tingling in Legs - Magnesium deficiency is the main cause of Restless Legs Syndrome
    • Leg Cramps (Charlie Horse)
    • Weakness
    • Asthma
    • Elevated Blood Pressure and/or Pulse
    • Heart Disease
    • Diabetes
    • Dizziness
    • Shaking
    • Irregular Heartbeat (Palpitations)
    • Constipation

    Diagnostic Tests for Magnesium Deficiency

    Here is a simple guide of the different tests that are used to determine if you have a magnesium deficiency or not.

    Magnesium Serum Test – This is the most common magnesium test performed and also the most inaccurate. Less than 1% of the body’s total magnesium is in the blood plasma and the body does whatever it takes to keep that number regular. If you score low on a plasma test then you are in dire need of magnesium and you are definitely deficient in your bones, organs, and muscles. This test is used to measure extracellular magnesium levels.. Normal plasma magnesium levels are, 1.6 - 2.4 mEq/L. This test doesn’t accurately measure the body’s total magnesium level, but is the test most often used for diagnostic testing.

    Magnesium RBC Test – This is a more accurate test that quantifies the amount of magnesium stored in the red blood cells. This test measures intracellular magnesium levels. This test gives you the amount of magnesium that has been stored in your cells for the past four months. Results of 6 mg / dl or higher indicate strong magnesium reserves in the body.

    Magnesium WBC Test - This test is more accurate than the RBC test. Like the magnesium RBC test, the WBC test also measures intracellular magnesium levels. This test gives you the amount of magnesium that is currently in your cells, it doesn’t show an average of magnesium in the cells over a period of time like the RBC test. This test isn’t available to many doctors or diagnostic labs.

    Magnesium EXA Test – This is the best test to determine magnesium deficiency. This test is performed by scraping your cheek buccal cells for a sample so that levels of magnesium stored in your cells, bones, and muscles can be determined. Like the WBC test, the EXA test is considered a intracellular magnesium test. The EXA test will account for 99% of the body’s total magnesium, and is the most accurate diagnostic test for magnesium currently.

    The rest of the magnesium post can now be seen four replies down.
    Last edited by Ron_Swanson; 07-28-2014 at 09:38 AM.

  2. #2
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    Thanks, Ron. I have been taking magnesium citrate. I think maybe it was recommended at some point because I tend to have kidney stones.
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    This is an excellent post, thanks for sharing. My RX depletes my magnesium, so I have been supplementing with citrate, but I think I'll have to try the glycinate now. I was just reading the other day how magnesium in best absorbed with calcium, and it's best to take magnesium on an empty stomach, so I take it while fasting. I tried powdered eggshells with it, but the shells upset my digestion too much. Any suggestions for calcium in a fasted stateto go along with the magnesium?
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    Different Forms of Magnesium

    Recommended Forms of Magnesium:

    Magnesium Glycinate - The most bioavailable form of Magnesium. The extra glycine as an amino acid can help with sleep and provide a calm feeling. This form of magnesium is the least likely to cause loose stools. Taken at Bedtime.

    Magnesium Malate - Magnesium malate is important for people who have a lot of fatigue or suffer from Chronic Fatigue Syndrome. Magnesium supplementation increases ATP, which is a molecule that provides energy to our cells. Malic Acid has also been shown to increase ATP levels. Magnesium Malate should be taken during the day with meals. The extra malic acid will increase stomach acid and assimilation.

    Magnesium Chloride - Magnesium Chloride is one of the best forms of magnesium for people with Gerd or stomach problems. It must be taken with food because the extra chloride will definitely make more HCL in the stomach. Can also be used topically as a spray for transdermal supplementation.

    Magnesium Taurate - Magnesium Taurate is a lifesaver for people with heart disease. The extra taurine is an amino acid helps increase heart function. Taken at Bedtime.

    Magnesium Citrate - Magnesium Citrate should mostly only be used for bowel irrigation, it is also one of the most well known forms of magnesium supplementation. It causes some loose stools and it’s absorbability is average. Magnesium citrate should be taken with meals because the extra citric acid will increase stomach acid and assimilation.

    Magnesium Sulfate - Honestly only used to stop pre-eclampsia and used in bath salts as epsom salt. Has okay absorbability but does leave some extra organic sulfur in the body Can be absorbed by the skin. Can help heal muscle sprains better than other forms because of skin permeability. Taken soaking in a bath or before bed.

    Magnesium Arginate - Arginine is a vasodilator amino acid that is good for increasing blood flow. This form of magnesium is very good for bodybuilders. Taken with meals throughout the day due to the possibility of increased energy.

    Magnesium Lysinate - A good source of magnesium and the amino acid lysine. Lysine is an excellent anti-viral. Taken before bed.

    Magnesium Ascorbate - A good source of magnesium and vitamin C. Can cause some loose stools. Taken before bed.

    Magnesium ZMK- A great form of magnesium that uses magnesium from all of the krebs cycle: Citrate, Fumarate, Malate, Succinate & Alpha-Keto-Glutarate. This supplement form of magnesium ZMK is great for athletes, and is very good for recovery. A ZMK supplement should be taken before bed.

    Magnesium Fumerate, Succinate, Alpha-Keto Glutarate - See Magnesium ZMK, All Krebs Cycle forms of magnesium.

    Magnesium Gluconate - A form of magnesium that is chelated with gluconic acid which occurs from the fermentation of glucose. Magnesium gluconate has above average absorbability in the body (better than even magnesium citrate), but may rarely still cause loose stools. Taken before bed.

    Magnesium Carbonate - This is probably the lowest form of magnesium I can recommend. Has one of lowest levels of assimilation and is a good osmotic laxative. It can also lower stomach acid levels and is used in most antacids. Taken at Bedtime.

    Magnesium With Special Uses:

    Magnesium Orotate - This is one least known forms of magnesium, but let me tell you if you just had a surgery or exercise constantly then it will be your godsend. The extra orotate will help muscle regeneration. Take only for a short period of time though, the extra orotate will increase uric acid levels. Women should stay away from it if they are or are trying to become pregnant since it may be mutagenic (Only found as a possibility in rats in vivo, rats are different biologically than humans). Taken at Bedtime.

    Magnesium L-Threonate - Magnesium L-Threonate may greatly increase magnesium in the brain and spinal column for increased cognitive function. To be honest there isn’t a lot of in vivo research to prove if this is true yet though. L-Threonate is an isomer of ascorbic acid. [New research has shown that it increases magnesium levels about the same as Magnesium Sulfate, granted magnesium sulfate is injected which might make it be able to cross the blood brain barrier then oral magnesium.] Taken at Bedtime.

    Magnesium 2-AEP - This is a form of magnesium that is chelated with phosphorylethanolamine which is a vital component of the structure and integrity of cell membranes. Magnesium 2-AEP has been theorized to help patients with MS, because it can help with cellular function and integrity and can help protect myelin in the brain. One downside though is it has been implicated in possibly being able to suppress the immune system. Taken with meals during the day.

    Magnesium Peroxide - ONLY AS COLON CLEANSER. Taken before bed.

    Magnesium Phos 6X - Normally I don’t recommend homeopathic supplements (if they work for some people I’m glad they do, I rather recommend nutriceuticals), but for homeopathic minerals I feel they still can be beneficial because some of the trace mineral should still be left in the product. I would suggest using this remedy in a person who is extremely sensitive to all forms of magnesium supplementation. If magnesium glycinate still causes loose stools and magnesium chloride causes allergic reactions on the skin then this is the magnesium for you to try. This magnesium contains some phosphorus so I would suggest if you have kidney problems to stay away from this form. Taken before bed.

    Garbage forms of Magnesium:

    Most of these forms of magnesium I consider are garbage because they either do damage in the body or are very poorly absorbed.

    Magnesium Yeast Chelate - A “natural” form of magnesium that is very easily assimilated by the body, what sounds so wrong about that? This form of magnesium is found in most of your “natural” vitamins like New Chapter, Garden of Life, and Megafood. The main problem I have with this form of magnesium is that you have to ingest a lot of brewers yeast (which some people are sensitive to) in the whole supplement to get a tiny amount of magnesium. Most vitamins that use this form of magnesium have very little magnesium actually in the vitamin (less than 100 mg elemental). There are just a lot better options out there. Taken with food.

    Magnesium Aspartate - Absorption isn't worth extra Aspartic Acid. Too much Aspartic Acid is neurotoxic. Can you say ASPARTAME? Taken at bedtime. This includes magnesium ZMA supplements.

    Magnesium Pidolate (Magnesium 5-Oxo Proline) - Absorption is DEFINITELY not worth the extra free glutamic acid. Too much free glutamic acid can be excitotoxic and neurotoxic. Can you say MSG? Taken with meals.

    Magnesium Hydroxide - Not greatly absorbed and most magnesium is released into the bowels. Most commercial preparations (Milk of Magnesium) have sodium hypochlorite added (bleach). Taken at Bedtime.

    Magnesium Oxide - VERY POORLY ABSORBED - Out of 400 mg only AT MOST 80 mg of elemental magnesium is absorbed by the body. One of the worst absorbed forms of magnesium, and sadly the most common supplement form taken the most. Taken at Bedtime.

    Magnesium Glycerophosphate - This magnesium is chelated with phosphorus. The problem with this magnesium is that most people get too much phosphate in their diet. People with kidney problems should also definitely stay away from this supplement because it is harder for them to eliminate excess phosphates. Taken at bedtime.

    Magnesium Lactate - Extra Lactic Acid is FUN! Shouldn’t definitely not be used for people who have kidney disease because the extra lactic acid can cause more complications for the kidneys. I don’t generally recommend this form at all. Taken during meals.

    Brands of Magnesium I Recommend

    Best Glycinate: Pure Encapsulations Magnesium Glycinate / Other Recommendations: Designs for Health Magnesium Glycinate, Douglas Labs Magnesium Glycinate, Doctor's Best Magnesium Glycinate
    Best Malate: Jigsaw Magnesium Malate / Other Recommendations: Now Magnesium Malate, Jarrow Formulas Magnesium Optimizer Malate, Source Naturals Magnesium Malate
    Best Citrate: Natural Calm / Other Recommendations: Pure Encapsulations Magnesium Citrate, Now Magnesium Citrate, Source Naturals Magnesium Citrate
    Best Chloride: Trace Minerals Research Ionic Magnesium
    Best Peroxide: New Earth Oxy-C Magnesium Peroxide
    Best Ascorbate: Now Magnesium Ascorbate Powder
    Best Orotate: Advanced Reasearch Magnesium Orotate
    Best Taurate: Cardiovascular Research Magnesium Taurate
    Best Dermal Magnesium: Designs for Health MagneGel
    Best Magnesium Sulfate: Epsoak Empsom Salt, Kirkman Magnesium Sulfate Cream
    Best 2AEP: Advanced Research 2AEP Magnesium
    Best Arginate: Advanced Research Magnesium Arginate with Aspartate (It's the only one I can find, but it does have aspartate in it, use sparingly)
    Best Lysinate: Doctor's Best High Absorption Magnesium
    Best Magnesium L-Threonate: Life Extension Magnesium L-Threonate / Other Recommendations: Jarrow Formulas MagMind
    Best Magnesium "Blend": Solaray Vegan Magnesium / Other Recommendations: Source Naturals Ultra Mag
    Best Magnesium for Athletes: ZMK Supplement



    Magnesium References


    Dean, Carolyn. The Magnesium Miracle, Ballantine Books, December 26, 2006.

    Seelig, Mildred / Rosanoff, Andrea. The Magnesium Factor, Avery Trade,
    August 25, 2003.

    Sircus, Mark / Reid, Daniel. Transdermal Magnesium Therapy, Phaelos

    Books & Mediawerks, January 1, 2007.
    Last edited by Ron_Swanson; 08-07-2013 at 09:59 PM.

  5. #5
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    Quote Originally Posted by Ron_Swanson View Post
    Different Forms of Magnesium
    Magnesium Pidolate (Magnesium 5-Oxo Proline) - Absorption is DEFINITELY not worth the extra free glutamic acid. Too much free glutamic acid can be excitotoxic and neurotoxic. Can you say MSG? Taken with meals..
    Source?

    This one contradicts:

    Inhibition of mouse-killing behaviour in magnesiu... [Magnes Res. 1995] - PubMed - NCBI

    Inhibition of mouse-killing behaviour in magnesium-deficient rats: effect of pharmacological doses of magnesium pidolate, magnesium aspartate, magnesium lactate, magnesium gluconate and magnesium chloride.
    Bac P1, Pages N, Herrenknecht C, Teste JF.
    Author information
    Abstract

    Magnesium deprivation induced interspecific aggressive behaviour (muricidal behaviour) in rats undoubtedly attributable to magnesium deficiency since magnesium chloride, by correcting magnesium deficiency, suppressed it. Inhibition of magnesium deficiency-induced behaviour by various magnesium salts should enable the classification of the therapeutic effects of these salts. Consequently we compared the effects of various magnesium salts used therapeutically on the inhibition of the acute muricidal behaviour induced by magnesium deficiency. All the magnesium salts used (chloride, pidolate, aspartate, gluconate, lactate) suppressed the muricidal behaviour. There was no significant difference in the duration of the treatment needed to inhibit this comportment for each of the salts studied. In contrast, significant differences appeared, concerning the different phases of muricidal behaviour. Magnesium pidolate significantly increased the attack latency (P < 0.05). By repeating the muricidal assays, we showed that magnesium pidolate treated rats had a muricidal behaviour rate which was lower than that of the other magnesium salt-treated rat groups. Consequently, it can be assumed that all the magnesium salts used had an acute anti-muricidal, perhaps anti-stress, effect and that magnesium pidolate presented, on this experimental model the greatest efficacy.
    Last edited by Primo; 03-08-2014 at 06:48 PM.

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    Quote Originally Posted by Primo View Post
    Source?

    This one contradicts:

    Inhibition of mouse-killing behaviour in magnesiu... [Magnes Res. 1995] - PubMed - NCBI

    Inhibition of mouse-killing behaviour in magnesium-deficient rats: effect of pharmacological doses of magnesium pidolate, magnesium aspartate, magnesium lactate, magnesium gluconate and magnesium chloride.
    Bac P1, Pages N, Herrenknecht C, Teste JF.
    Author information
    Abstract

    Magnesium deprivation induced interspecific aggressive behaviour (muricidal behaviour) in rats undoubtedly attributable to magnesium deficiency since magnesium chloride, by correcting magnesium deficiency, suppressed it. Inhibition of magnesium deficiency-induced behaviour by various magnesium salts should enable the classification of the therapeutic effects of these salts. Consequently we compared the effects of various magnesium salts used therapeutically on the inhibition of the acute muricidal behaviour induced by magnesium deficiency. All the magnesium salts used (chloride, pidolate, aspartate, gluconate, lactate) suppressed the muricidal behaviour. There was no significant difference in the duration of the treatment needed to inhibit this comportment for each of the salts studied. In contrast, significant differences appeared, concerning the different phases of muricidal behaviour. Magnesium pidolate significantly increased the attack latency (P < 0.05). By repeating the muricidal assays, we showed that magnesium pidolate treated rats had a muricidal behaviour rate which was lower than that of the other magnesium salt-treated rat groups. Consequently, it can be assumed that all the magnesium salts used had an acute anti-muricidal, perhaps anti-stress, effect and that magnesium pidolate presented, on this experimental model the greatest efficacy.


    Its the magnesium that reduces the neurotoxicity of pyroglutamate, but it is still mildly neurotoxic even combined with magnesium. The seizures were reduced by magnesium not by pyroglutamate. This study was also done with rats instead of in vivo humans. Granted I do site some animal and in vitro studies in my work, but it isn't always completely accurate.

    There are just so many better sources of magnesium for supplementation.
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    A little help?

    "Best Glycinate: Pure Encapsulations Magnesium Glycinate"

    I'm in Australia and cannot get this brand shipped to me. I did find this however and am wondering if it is the same or "close enough"??

    Magnesium (from TRAACS® magnesium glycinate chelate buffered) 133mg
    Other ingredients: Gelatin, magnesium oxide, citric acid, maltodextrin, may contain one or more of the following: microcrystalline cellulose, magnesium stearate, silica.


    Thanks for your help!
    Vickie

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    Quote Originally Posted by VickieSneddon View Post
    "Best Glycinate: Pure Encapsulations Magnesium Glycinate"

    I'm in Australia and cannot get this brand shipped to me. I did find this however and am wondering if it is the same or "close enough"??

    Magnesium (from TRAACS® magnesium glycinate chelate buffered) 133mg
    Other ingredients: Gelatin, magnesium oxide, citric acid, maltodextrin, may contain one or more of the following: microcrystalline cellulose, magnesium stearate, silica.


    Thanks for your help!
    Vickie
    It is the same, but with a lot more fillers. What about Designs for Health Magnesium Glycinate?
    My book Fix Your Gut is available on Amazon http://www.amazon.com/Fix-Your-Gut-D...s=fix+your+gut. The book price is $7.99.

    I also offer coaching: http://fixyourgut.com/fixyourgut-coaching/.

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  9. #9
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    Quote Originally Posted by Ron_Swanson View Post
    Different Forms of Magnesium

    Recommended Forms of Magnesium:
    Magnesium Glycinate - The most bioavailable form of Magnesium. The extra glycine as an amino acid can help with sleep and provide a calm feeling. This form of magnesium is the least likely to cause loose stools. Taken at Bedtime.
    Ron regarding Magnesium Glycinate they seem hard to purchase here in Australia and are charging $107 for 180 capsules as i understood it 1 capsule is 120mg so that's around 7 capsules per day as per 800mg etc or have i understood this wrong?

    Also wondering what your thoughts are about this Australian product Mega Magnesium Powder | Ethical Nutrients

    But to the right of the page it mentions pyridoxine hydrochloride
    Last edited by Kaiibux; 02-09-2015 at 09:07 AM.

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    Thanks for the post, very nice summary.

    What was your criteria was selecting the specific brands? I am currently using Carlson magnesium glycinate.

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