Brain and Memory Care Pain Sleep Stress & Anxiety

Do you need the best magnesium supplement ?

By Kim Crawford, M.D. Last updated: April 20, 2020

What’s the best magnesium supplement and why should you care?

You should care about the best magnesium supplement because you likely need it. Do you have any sleep issues? Any aches and pains? What about anxiety? No types of stress in your life? I’m jealous! Most estimates put Americans overwhelmingly in the magnesium-deficient category. In fact, a good 80 percent of Americans are deficient in magnesium. Imagine that.

Recognize that magnesium is a co-factor in 80% of our cellular enzyme reactions. This includes over 300 different enzymes! In this article, I’ll discuss why taking the best magnesium supplement is crucial. For now, simply be aware that you likely need magnesium. A complete “list” of why is available here. However, first, I’ll reveal a bit more about this magic mineral.

Benefits of Magnesium

Researchers have found over three thousand magnesium binding-sites on human proteins.

This means magnesium is vital for human health and well being.

Further, more than one hundred health benefits of magnesium have been cataloged, and there are more to come.

Despite the above, few people and few doctors ever talk about it or, I daresay, know much about it at all.

This major mineral has many important functions. Magnesium helps to regulate blood sugar levels. It helps to maintain the integrity of muscles and nerves. Also, it promotes having normal blood pressure and prevents heart attacks. It helps to shield your body from environmental chemicals, heavy metals, and other toxins.

The best magnesium supplement to take is a form called magnesium threonate, and there is no 2nd or 3rd place—this is truly the best.

Notably, other forms that have “OK” absorption but don’t pass the blood-brain barrier are magnesium citrate, glycinate, taurate, or aspartate. Since, again, about 80% of Americans are magnesium deficient, and it contributes to pain management, brain health, blood sugar control, stress, insomnia management and more I can’t imagine anyone forgoing this mineral. You probably think testing for magnesium is simple, right?

What about lab tests for magnesium?

I know this is hard to believe, but there isn’t one regular lab test that gives an accurate reading of tissue magnesium levels. Furthermore, just one percent of your total-body magnesium is distributed in your blood. As a result, blood testing becomes highly inaccurate.

Some specialty labs will test for an RBC (red blood cell) magnesium test. Or- you can get an expensive 24-hour urine test for magnesium. These two tests are more accurate but still not that great, either! Magnesium deficiency is diagnosed mainly by symptoms. That’s “the list” which is coming up next.

Syndromes and symptoms associated with magnesium deficiency:




Chronic fatigue-CFIDS


Coronary spasms




Muscle cramps

Muscle twitches



High blood pressure


Irritable bowel syndrome

Kidney stones

Menstrual cramps


Numbness and tingling





This is quite an impressive list, isn’t it?

Next, I’ll reveal the common areas found in clinical practice where magnesium supplementation is crucial meaning the wrong supplement won’t work. I’ll briefly cover the benefits related to the choice of magnesium threonate as the best magnesium supplement.

What’s different about Magnesium threonate?

Magnesium is essential for a well-functioning brain. However, the majority of magnesium supplements have low levels of brain bio-availability. Scientists from the Massachusetts Institute of Technology discovered a unique compound they named Magtein™.

Magtein™ is the only magnesium compound that has been demonstrated to raise magnesium levels in the brain. In fact, those scientists demonstrated not only increased brain magnesium levels but also improved cognitive ability with Magtein™ which is the form of magnesium called magnesium threonate.

Magnesium may well be the most brain-beneficial mineral. In fact, it protects the brain from neurotoxins. It is an important part of natural stress relief and helps us sleep better. It makes us less achy whether we have fibromyalgia or simply muscle aches and pains. (More on this to come.)

In addition, magnesium threonate penetrates all cellular tissues at a much higher rate than all other magnesium preparations and unlike most of them, doesn’t cause diarrhea. Because of this enhanced penetration into cells and through the blood-brain barrier, it is helpful for a whole host of physical and mental conditions. Let’s touch on the critical areas below.

Magnesium and sleep!

Mg++ (magnesium) is important for adequate hydration, relaxation of muscles and the deactivation of adrenaline. Think about what affects sleep. For example, if you are dehydrated and achy, sleep suffers. If you are all “wired,” you can’t fall asleep, and your sleep quality is usually poor. If you have sufficient magnesium absorbed by your body, that doesn’t  guarantee a great night’s sleep. However, alternatively, if you have insufficient magnesium reserves, that guarantees that you will not.

best type of magnesium helps sleepMagnesium is required for GABA (gamma-aminobutyric acid) receptors, which exist all over the brain and the entire nervous system.

Recall that GABA is the main calming neurotransmitter. It acts in opposition to the excitatory neurotransmitter glutamate.

Without enough GABA, your brain cannot “switch off.”

Moreover, without sufficient GABA our thoughts race and we lie in bed unable to stop thinking about our day. It’s important to realize that good sleep is crucial for good brain health. Mg++ threonate turns out to be the best natural sleep aid for many people counting sheep.

The best magnesium supplement for stress:

GABA is the relaxation brain chemical. GABA is an inhibitory neurotransmitter as it calms down excess brain activity. It’s likely obvious that decreased GABA levels mean increased anxiety and stress. When GABA is low, your brain gets stuck in the “on” position, and just as it becomes near-impossible to fall asleep, it also becomes near-impossible to relax.

If you are easily overwhelmed, or always seem to find something new to worry about, or you lay awake with thoughts racing in your head, you probably have low GABA levels or low GABA binding due to low magnesium. Low GABA created by either mechanism is associated with stress-related disorders including panic attacks, generalized anxiety disorder, and irritable bowel syndrome.

Magnesium for memory:

The best magnesium supplement helps protect brain cells which are dying daily.

Magnesium threonate protects the brain from neurotoxins such as asparbest form of magnesium helps the braintame, and diacetyl (the fake butter on microwave popcorn).

Don’t worry—Non-GMO butter-free popcorn is available and just melt real butter to dress it.

Magnesium threonate also facilitates learning and helps prevent age-related cognitive loss. Let me explain.

The brain stores new information by forming new connections between brain cells (neurons)—that’s the “learning” process of course.

The process of learning depends on the formation of these neural connections. It’s called neuroplasticity. When the connections between neurons (synapses) diminish in number, we see impairment of memory. To point out, the loss of synapses is likely the reason for “age related memory loss.”

The formation of synapses relies on multiple factors such as insulin, various hormones, and magnesium. In fact, magnesium is crucial for activating nerve channels involved in neuroplasticity. In this case, synaptic plasticity.

Enhancement of working memory, as well as short and long-term memory, learning ability and quality of sleep, was reported in the journal Neuron by researchers who studied the effects of magnesium threonate supplementation in laboratory animals. Other studies show similar results, leading to the scientific community’s conclusion that the best magnesium supplement for the brain’s learning and memory functions and one of the all-around best brain supplements is magnesium threonate.

In case you haven’t read my article or “brain book”,  be aware that we now know short term memory loss is not necessarily benign and due to “old age.” In fact, it is often a precursor to Alzheimer’s unless you take action to prevent it. So, feel free to ask me on chat or email because I know how to help you.

Magnesium for adrenal fatigue:

In short, adrenal fatigue starts with excess cortisol. Cortisol release can actually be caused by insufficient magnesium in the body. When any type of stress becomes constant, a magnesium deficit increases your chances of actually developing adrenal fatigue.

needs adrenal fatigue supplementThe production of excessive cortisol by the adrenal glands will also (eventually) damage the memory center (hippocampus) of the brain and weaken the immune system.

Magnesium will not only lessen the cortisol release, but it will help protect the brain from its’ toxic effects. Significantly, most studies show 100% of those with a diagnosis of adrenal fatigue are magnesium deficient.

Once again, the best form of magnesium for those with AF is one which passes the blood-brain barrier easily, magnesium threonate.

Magnesium for Fibromyalgia:

Fibromyalgia sufferers experience fatigue, muscular weakness, and myofacial pain. Some researchers postulate that the muscles are in a constant state of spasm due to magnesium deficiency. Furthermore, these constant tiny muscle spasms cause pain and use up the energy stored in the muscles, causing muscular fatigue. For this reason tissue-penetrating magnesium threonate is one of the easiest fibromyalgia natural treatments.

Muscle Aches and Stiffness

needs some natural supplements for fibromyalgiaMagnesium deficiency causes muscle tightness and cramping.

Tight muscles trigger the “flight or fight” response.

You must know what happens next, right?

Cortisol and adrenaline (epinephrine) release.

This even happens with those middle-of-the-night leg cramps that for many people, are due to magnesium deficiency. Obviously, the solution for this is magnesium.

Magnesium for CFIDS:

Patients with chronic fatigue-immune deficiency syndrome (formerly called CFS-chronic fatigue syndrome) have elevated glutamate to GABA ratios. This imbalance leads to the chronic excitability of NMDA receptors which can eventually harm the brain. If you recall the discussion about glutamate above, you’ll remember this over-excitability results in a hyperactive nervous system.

what is the best magnesium supplement for oxidative stressThis results in more oxidative stress, inflammation, cellular damage and lower ATP by mitochondrial cells.

Of course, once again, magnesium is one of the principal inhibitors of NMDA activity. In fact, research also shows when the cells of respiration and energy production called mitochondria fail, magnesium leaks out of those cells.

Therefore, magnesium threonate supplementation is a total must for those with CFIDS.

To Sum up:

If oxidative stress and inflammation are new to you, then you must familiarize yourself with these topics. I invite you to use the search option below for more information.

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