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Magnesium

Magnesium>

Mind Map branch: Magnesium Magnesium http://www.magnesium-citrate.com/magnesium-oxide.html Mag. oxide Poorly absorbed http://www.smartbodyz.com/Magnesium-Malate-Ingredients-Dose.htm Mag. malate Used in chronic fatigue Helps energy metabolism http://magnesium-citrate.org/ Mag. citrate Inexpensive Bioavailable Tendency to loosen stools http://www.drhoffman.com/page.cfm/519 Mag. taurate No GI upset Special properties for heart Both stabilize cell membranes http://www.ncbi.nlm.nih.gov/pubmed/8984087 Mag. sulfate Used in intra-venous applications http://www.ancient-minerals.com/magnesium-supplements/ http://www.magnesiumdirect.com/rogers.aspx Mag. chloride Most water-soluble Found in sea water Skin products are MgCl in oil http://www.google.com/products/catalog?hl=en&q=magnesium+l+threonate+supplement&gs_upl=1490l6268l0l10170l16l15l0l0l0l2l1517l14579l5-1.2.7.2l12l0&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1604&bih=805&um=1&ie=UTF-8&tbm=shop&cid=8264490147780673933&sa=X&ei=FQgeT5TrB4KoiAKvhZzYCw&ved=0CFoQ8wIwAA#ps-sellers http://en.wikipedia.org/wiki/Magnesium_L-threonate Mag. l-threonate For brain and nervous system http://integratedsupplements.typepad.com/integrated_supplements_bl/2010/05/whats-wrong-with-magnesium-aspartate.html Mag. aspartate Avoid, may be neurotoxic Links http://magnesium-citrate.org/ List of forms http://ods.od.nih.gov/factsheets/magnesium/ NIH overview http://www.ancient-minerals.com/magnesium-supplements/ Company review http://www.naturalnews.com/025567_magnesium_calories_calcium.html Magnesium and health http://www.nutritionalmagnesium.org/ Magnesium association

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FOOD SOURCES

Green vegetables
Legumes
Nuts and seeds
Whole grains

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ACID COMPLEXES

Magnesium Ascorbate
Magnesium Aspartate*
Magnesium Citrate
Magnesium Fumarate
Magnesium Gluconate
Magnesium Glutamate*
Magnesium Lactate
Magnesium Malate
Magnesium Picolinate
Magnesium -l-Threonate

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AMINO ACID CHELATES

Magnesium Glycinate
Magnesium Lysinate
Magnesium Orotate
Magnesium Taurate

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MINERAL SALT FORMS

Magnesium Bicarbonate
Magnesium Carbonate
Magnesium Chloride
Magnesium Hydroxide
Magnesium Oxide
Magnesium Phosphate
Magnesium Sulfate

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Transdermal magnesium does not produce GI effects. It may be in a lotion, bath salts, oil.

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Magnesium is absorbed after it dissolves, so ability to dissolve is the important factor. Additional activity arises from other complexed molecules -- i.e. chloride, taurate, etc.

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Chelates have less tendency to loosen the stools than other forms.

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A FEW DEFICIENCY SYMPTOMS

Chronic fatigue, weakness and exhaustion
Excessive noise and pain sensitivity
High blood pressure
Headaches
Irritability, nervousness, anxiety
Depression and apathy
Muscle spasms, tics, cramps, tremors (esp. of hands, feet, or facial muscles)
Difficulty with memory and concentration
Insomnia
Chronic constipation
Chronic excessive muscle tension
Confusion and disorientation
Anorexia (poor appetite)
Emotional instability/overreaction
Ataxia (an impaired ability to coordinate movement)
Irregular or rapid heartbeat

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WHAT IS THE BEST FORM OF MAGNESIUM? IT ALL DEPENDS...

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