Lecture on Magnesium: Best and Worst Forms

Importance of Magnesium

Involved in 300 parts of biochemistry
Difficult to test correctly as 99% is inside cells, only 1% in blood
Average dietary intake is insufficient
Essential for energy production and the functioning of a cellular 'rotary motor'
Crucial for vitamin D functionality
Influences vitamin K2 activity and prevents calcium buildup in soft tissues
Can prevent calcium oxalate kidney stones
Vital for heart health, blood pressure regulation, muscle cramps, migraine relief, and sleep

Magnesium Oxide:
- Absorption rate: 4%
- Commonly sold over the counter
- Poor absorption leads to misleading study results
- Cheap production cost
Magnesium Sulfate:
- Absorption rate: 10%
- High laxative effect
Magnesium Orotate:
- Absorption rate: Up to 15%
- Penetrates cell walls, supports energy, antioxidant, DNA support
Magnesium Taurate:
- Absorption rate: 20%
- Benefits cardiac health and nervous system
Magnesium Lactate:
- Absorption rate: 25%
- Gentle on GI system, cardiovascular benefits, energy improvement

Magnesium Citrate:
- Absorption rate: 30%
- Prevents kidney stones, aids detoxification, cardiovascular health
Magnesium Malate:
- Absorption rate: 40%
- Benefits chronic fatigue syndrome, fibromyalgia, muscle health

Magnesium Threonate:
- Absorption rate: 75%
- Crosses blood-brain barrier, aids cognitive function and sleep
Magnesium Glycinate:
- Absorption rate: 80%
- Gentle on GI system, benefits sleep, stress, migraines, muscle spasms
- Does not interfere with calcium or iron