Magnesium with Dr. Tim | Optimized Wellness Center

Описание: Dr. Tim discusses the mineral magnesium; deficiencies, nutritional sources, and benefits.

Many people are confused about which type of magnesium to choose because there are so many forms. Here is the guide I use when recommending magnesium; depends on symptoms, tolerability, and the indication of which I’m using it for.

1. Magnesium bis-glycinate – This is the most water-soluble magnesium product. The benefit is that it's better absorbed and the glycine can be cleaved off and used for detox or even for improving a calm mood. In a few cases, some individuals have high levels of glycine already and it may cause agitation.

2. Magnesium Threonate – This form is really great if you have sleep issues. It’s very calming for the neurologically-inflamed brain.

3. Magnesium oxide – I typically use this form with constipation. It works by osmosis and pulls water into the colon and helps soften the stools for easier passing of the feces.

4. Magnesium citrate – This form is excellent to use to help bind crystals – such as uric acid, oxalate, and calcium crystals. It can help reduce joint pain and gout and helping to flush out the gall bladder and biliary ducts for better bile flow.

5. Magnesium malate – I may recommend this form to individuals that tend to have loose stools, as it has fewer effects on the bowels.

6. Magnesium SRT - This is a new form of magnesium that is touted as not causing runny stools. I recommend this one for individuals that get diarrhea when supplementing magnesium. I also will offer them a topical spray to use as well. The spray is great to use for kids, especially at bedtime.

7. Tri-Mag – this form has 3 different magnesium salts that support calmness, energy production, and elimination of soft stools.

8. Magnesium Aspartate – Aspartic is an amino acid that helps the liver rid the body of ammonia and glutamate. This can significantly lower higher levels of glutamate, which is an excitotoxin from the body. I will typically use this form when I suspect a problem. It is also very useful for individuals with fibromyalgia or chronic fatigue.

9. Magnesium Taurate is supportive of detox. For individuals that have patterns of high oxy stress on labs with a high glutathione demand, but have depleted sulfur groups, supplying extra taurate may be beneficial.

10. Magnesium Potassium – This product is especially useful for individuals that have cell membrane damage. In these cases, potassium will spill out of the cell and cause osmolarity stress from intracellular to extracellular pressure. The extra potassium helps to lower the stress caused by the osmolarity differences.


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Dr. Tim Heath DC, MBA, CCEP is a board-certified primary care doctor and runs Optimized Wellness Center (510) 497-4424, a multidisciplinary functional medicine practice in Oakland, CA. General health guidelines are great, but there’s no substitute for personalized recommendations offered by your doctor. No information on this site is intended to be medical advice or should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition.