Best Forms Of Magnesium . Many capsules are made with Magnesium Stearate. Iam on board with Mercola’s research. In the U.S.A supplement makers are adding “flow agents” into their capsules. Their only purpose is to keep ingredients from sticking to equipment during mixing and compression. They make manufacturing faster and easier, but it’s not impossible to produce the final product without them. Not using them simply adds to manufacturing costs and final sales price of the product, but there is clearly no reason this ingredient is added for consumer benefit. Got a belly problem, I would be sure to AVOID Magnesium Stearate!
Magnesium stearate is a commonly used and potentially harmful additive found in many supplements. This is a substance I have warned about for a long time because of its subtle ability to cause possible harm to your intestine, possibly even preventing the proper absorption of nutrients.
Potentially Harmful Effects of Magnesium Stearate
Magnesium stearate is formed by adding a magnesium ion to stearic acid. The compound has lubricating properties, which is why it’s often used in the making of supplements, as it allows the machinery to run faster and smoother, and prevents the pills or capsules
from sticking to each other.
However, previous research has shown that stearic acid suppresses T cells—your natural killer cells—which are a key component of your immune system1. According to that study, stearic acid causes the collapse of cell membrane integrity—an effect that was found to be time and dose dependent—which, ultimately, can destroy cell function.
The Best Forms of Magnesium
Magnesium citrate — Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.
Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.
Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid — a natural fruit acid present in most cells in the body — is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.
Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium chloride — Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.
Magnesium carbonate — Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.
The worst forms of magnesium
Magnesium oxide — Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate compared to those listed above.
Magnesium sulfate — Magnesium sulfate, also called Epsom salt, is a fantastic constipation aid but an unsafe source of dietary magnesium, since overdosing on it is easy.
Magnesium glutamate and aspartate — Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.
Magnesium Stearate: Does Your Supplement Contain This Potentially Hazardous Ingredient?