are you someone who uses a magnesium supplement well if so you better pay attention to this video as I'll outline the best forms of magnesium to be utilizing to improve overall health let's get into magnesium what is magnesium and why is it crucial for Optimal Health magnesium is an abundant mineral in the body and found in many foods supplements and medicines it is crucial for over 300 enzyme systems governing various body functions it aids in protein syn syis nerve and muscle function blood sugar control and blood pressure regulation additionally magnesium is vital for energy production bone structure and the synthesis of DNA RNA and glutathione antioxidants furthermore magnesium facilitates the transport of calcium and potassium ions across cell membranes essential for nerve impulses muscle contraction and heart rhythm next up we can see the commonly used forms of magnesium that are commonly found in various supplements on the market so first up we have magnesium citrate at dosages of 240 to 400 mg for constipation relief dosages of 240 ML of 1.74 G is typical for magnesium oxide 200 to 400 mg is typical however this has very poor bioavailability next up recommended dosages for magnesium glycinate is 200 to 400 mg for magnesium sulfate which is some salt 1 to two cups dissolved in the bath is common next up magnesium l38 is used in dosages of 1,000 to 2,000 Mig magnesium malate is used in dosages of 200 to 400 mg and magnesium Tate is 125 to 500 mg and finally magnesium aspartate is used in dosages of 200 to 400 mg moving on we can see the common dosages that are used in various magnesium formulations so for magnesium citrate 240 mg to 400 mg constipation relief typically 240 M of 1.7 45 G of magnesium citrate magnesium oxide 200 mg to 400 mg magnesium glycinate 200 mg to 400 mg magnesium chloride 300 mg to 600 mg topical as needed for muscle relaxation magnesium sulfate Epsom salt bath dosage 1 to 2 cups of Epsom salt dissolved in warm water magnesium l38 1,000 mg to 2,000 mg magnesium malate 200 mg to 400 mg magnesium Tate 125 Mig to 500 mg magnesium aspartate 200 mg to 400 mg dosages highly depend on diet exercise age and health conditions now let's take a look at the most bioavailable forms of magnesium ranked from top to bottom so here from top to bottom we have magnesium bis glycinate magnesium citrate then magnesium mate then magnesium Tate then magnesium lactate magnesium L3 andate magnesium chloride magnesium carbonate magnesium sulfate and finally magnesium oxide now it's important to note that absorption rates are approximate and can vary based on individual factors and specific formulations of supplements addition Al some forms of magnesium may have higher absorption rates when taken with food ultimately the absorption and bioavailability of magnesium can vary depending on several factors including the form of magnesium and individual differences in metabolism guys listen up I'm sure you're aware of the importance of personalization when it comes to optimizing your health that is why I'm offering a free 15minute boost your biology strategy session with a senior member of my team where we'll chart out a personalized plan for Success so that you stop guessing when it comes to different supplements diets training and lifestyle strategies so be sure to check that link out in the video description down below so let's take a look at this study it was titled bioavailability of magnesium food supplements a systematic review the authors noted that there is a difference in bioavailability between the different magnesium presentation forms the percentage of magnesium absorption decreases with increase inreasing dose organic forms are better absorbed than inorganic forms magnesium Tate seem to be one of the most bioavailable magnesium salts supplementation with any form of magnesium appears to be useful in maintaining optimal magnesium levels the tissue distribution of magnesium depends on the form of magnesium administered thus magnesium acetyl Tate increases the concentration of magnesium in the brain more than other forms now let's move on to the worst forms of magnesium now these forms are the worst because I personally have noticed with individuals who have used magnesium for months on end when they do a blood test before and after there is no increase in their blood levels of magnesium in consideration of bioavailability efficacy for specific health goals and potential side effects such as gastrointestinal discomfort certain forms of magnesium are much less efficient with pertinent downsides for oral supplementation first on this list is magnesium oxide it has the lest bioavailability estimated to be as low as 4% its poor absorption rate means that less magnesium is available for use by the body it is often used in supplements due to its lower cost and for applications where High bioavailability is less critical such as laxatives number two is magnesium sulfate also known as Epsom salt magnesium sulfate is more commonly used for baths to help with muscle soreness and relaxation rather than as an oral supplement its bioavailability is low when taken orally and it can cause digestive upset and diarrhea if taken in high doses orally lastly magnesium carbonate this form has variable bioavailability which can improve somewhat as it converts to magnesium chloride in the stomach acid however it's generally less bioavailable than other forms used for supplementation and is often used in antacids and as a food additive rather than as a primary source of dietary magnesium so now you're probably wondering what what time of day is best to utilize magnesium now I personally use magnesium at the end of the day I personally prefer to use it towards bedtime and that is because magnesium can lower cortisol it lowers stress and I've seen an improvement in my HRV scores as well as my deep sleep scores according to my Aur ring the best time of day to take magnesium depends on the intended use form of magnesium used and general response and nutritional need for sleep and relaxation evening research shows significant improvements of Sleep Quality and metrics with nighttime supplementation of magnesium particularly in the form of magnesium bisglycinate for Digestive issues with meals if supplementation leads to GI distress such as nausea vomiting cramping bloating then taking it with food can remedy these negative side effects for General mental and health spread throughout day taking throughout the day will allow for reduced side effects and increased absorption as absorption decreases with dosage furthermore it will maintain consistent levels in the body throughout the day without high dose effects relaxation and drowsiness or laxative absorption considerations some studies suggest that magnesium may be better absorbed when taken away from high fiber meals or large doses of zinc supplements as these can interfere with magnesium absorption however some forms have increased bioavailab when alongside food so that pretty much wraps up today's video If you personally use magnesium please leave a comment down below let's get a discussion going and share your favorite form what form do you utilize and notice the best results with drop a comment down below