As I’m sure you’ve heard, magnesium is a mineral often supplemented by people following the keto diet.  Maybe you’ve had an issue and someone suggested you use magnesium to resolve it so you head to the store only to realize there’s various forms to choose from.  How do you know which one is right for you?

Magnesium in general is likely to resolve many of the keto flu symptoms such as headaches, lightheadedness, dizziness, muscle cramps and fatigue but what if you have additional issues that magnesium might help with? Below is a breakdown of a few of the more popular forms and how they might help you.

MAGNESIUM GLYCINATE

This is one of the most bio-available forms of magnesium which just means it’s absorbed by the body really well.  Because of its calming nature it’s been shown to help with sleep issues as well as muscle cramping.  Additionally, it typically doesn’t cause digestive issues like some other forms might (see my note at the end of this article on magnesium oxide).  This form tends to be a little pricier but well worth the money if you’re experiencing these issues.

MAGNESIUM CITRATE

This is a very common form and also has pretty good bio-availability.  It’s generally cheaper than magnesium glycinate and if you have constipation then this is the one you want to choose.  It’s known to have a mild laxative affect.

MAGNESIUM MALATE

Maybe you’re just tired all the time and can’t seem to get your energy back even though you’re keeping your fats up, getting enough sleep and drinking too much coffee.  This form of magnesium may be a good choice as it’s known to help with extreme fatigue.  If you do choose this form you may want to take it early in the day to avoid sleep issues.

These are not the only forms of magnesium but they are definitely at the top of the popularity list.  I would like to mention another form that is often talked about but not a good choice and that’s magnesium oxide.  This is very common and often used as a filler in many of the previously mentioned good forms of magnesium because it’s cheap.  Due to its low absorption rate it’s likely to literally go right through you.  This form can be hard on the digestive system and when it’s used as a filler in the good forms it can cause the same issues so watch your ingredients when choosing which supplement is right for you.

Do you use magnesium regularly? Do you have a favorite form?  Let us know in the comments below.

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