I don’t generally suggest the use of integrators, most of them are just a waste of money and a well balanced low carb or keto diet can usually provide most of the vitamins and minerals necessary for our wellbeing.

That said, the modern lifestyle and the decrease content of micronutrients in crops could cause a deficiency of some elements, and a recent research explains how a magnesium deficiency can most likely go undiagnosed.

A lab test for magnesium deficiency usually measure the serum content of this mineral, but more than 99% of magnesium in our body is intracellular and as so not measured.

The risks of a magnesium deficiency aren’t trivial: muscle cramps are usually the first symptom, headaches, muscle weakness, loss of bone density and even a number of cardiovascular diseases.

Obtaining all the magnesium we need from diat could be non easy, and excessive use of alcohol inhibit the absorbion of this mineral, but likely there is a wide range of magnesium integrators on the market at very reasonable prices with varying absorption and bioavailability.

Here some information about the most commonly used forms of magnesium supplements.

Magnesium Glycinate

It’s probably the most bio-available form of magnesium, easy to absorb without the risk os some gastrointestinal issues like other types. Some experience a calming effect thus making magnesium glycinate a favourite for improving the sleep quality. It can reduce muscle pain and fatigue.

Magnesium Citrate

Very common form of magnesium available on the market, it’s very cheap but it still has a good bioavailability. Could have a mild laxative effect.

Magnesium Chloride

Magnesium chloride is commonly used to cure the symptoms of digestive disorders, since the chloride bound to the magnesium in this form help the stomach produce more hydrochloric acid.

Magnesium Salts

Magnesium salts aren’t used as a supplement, but since this electrolyte can be absorbed through our skin, they are simply added to the water of a hot bath.

Epsom salts are one of the grandmother’s old tricks to relax and cure muscle soreness.


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