The Best Kind of Magnesium For You
One thing you’ll notice about supplements is that everyone is pretty convinced that their product is “THE BEST”! However, it’s a little hard to believe when every product on the shelf claims the same thing. You would think something like magnesium, which is a mineral, would be pretty straightforward. Naturally, that is not the case at all. Nothing is straightforward about it and sadly, there is no easy answer as to what is the best kind of magnesium, other than to answer what is the best kind of magnesium for you.
What Is Magnesium Anyway?
Magnesium (Mg) is a mineral that is involved in almost every process in your body from muscle relaxation and proper muscle movement to hormone processing. Clinically it is used to treat muscle cramps, restless leg syndrome, high blood pressure, constipation and chronic stress. Magnesium is pretty much everywhere – it’s the fourth most abundant element in the earth as a whole and the ninth in the universe as a whole. Magnesium is also highly water-soluble and is the third most common element dissolved in sea water. Generally, the composition of sea water and the composition of our bodies internal mineral balance is reasonably similar (although sea water is significantly higher in sodium) and, as humans, we function best when we have a rich supply of magnesium in our system. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich source. Magnesium is central to all of our energy-forming reactions in every cell in the human body and there are over 300 enzyme pathways in humans that are dependent on magnesium to run.
Historically magnesium would have been a larger part of the human diet – partially as a mineral dissolved in spring water (which city water is not likely to have) and partly because the average human diet would have had a higher proportion of green vegetables.
How Do I Find The Best Kind of Magnesium For ME?
Magnesium can’t just be by itself as a molecule – it needs to be bound to something else to be stable, so the biggest difference in different magnesium products comes not from the magnesium itself (which is all the same) but from the molecule it’s bonded to. The most common bonding agents I’ve seen are oxide, citrate, glycinate, sulphate or amino acid chelate. There are two things to look for about the molecule it’s bonded to: size, and function. There is the secondary consideration of absorption.
The size of the molecule matters because most people don’t want to take a tablespoon of something, they usually want to take a reasonably small amount – like maybe the amount that will fit into one or two capsules. Magnesium itself is a very small molecule, but if it’s bonded to something large and floppy then you get a very small amount of magnesium, mixed in with a pretty large amount of something else. So magnesium by weight is higher if it’s bonded to an extremely small molecule (like oxygen in Mg oxide) than if it’s bonded to a large molecule like glycine (in Mg glycinate) or an amino acid (in magnesium amino acid chelate). Citrate and sulphate molecules are somewhat in the middle for size.
The function of the additional molecule is also something to consider. Oxygen is obviously useful to body tissues, as are amino acids, but some amino acids have functions that may enhance one particular effect of the magnesium that you might be looking for clinically. We’ll go over different forms of magnesium individually.
Magnesium Absorption
Absorption is a separate concern. Magnesium itself is reasonably poorly absorbed (35% absorbed in the worst case scenario and 45% absorbed in the best). Generally if you are magnesium-depleted then your body will absorb any magnesium better than it would otherwise. Calcium and magnesium compete for absorption, so if you take calcium and magnesium together they will both compete with each other (meaning you will absorb less of each). Also high or low protein intake can reduce magnesium intake as well as phytates from some vegetables. Generally if you’re taking a magnesium supplement it’s best on an empty stomach. Magnesium also absorbs well through the skin (potentially far better than through the digestive tract), so Epsom salt baths (magnesium sulphate) and magnesium lotions, gels or oils (usually magnesium chloride) can be a great way to increase your body stores. Topical forms can be best if you’re using magnesium for it’s muscle relaxation and calming properties.
Orally, magnesium citrate is the best absorbed form (but it’s bonded to a big molecule so there is a smaller amount of magnesium by weight). Mg oxide is the most poorly absorbed form but has the highest Mg per weight, so actually you may get more elemental magnesium out of the same dose of Mg oxide vs. another magnesium, simply because of the size. The other forms of magnesium are somewhere in the middle in terms of absorption.
What Are The Benefits of Different Types of Magnesium?
Magnesium Oxide
Magnesium Oxide (MgO) is simply bonded to oxygen, which is obviously also something your body needs so there is nothing unnecessary in the product. The oxygen is useable by your body but will not strongly affect the way you feel taking the Mg. This is the least absorbed form, but also has one of the highest percentages of elemental magnesium per dose so it still may be the highest absorbed dose per mg. This is a great general purpose magnesium if really Mg is all you need. It makes a simple muscle relaxer, nerve tonic and laxative if you take a high dose. This Magnesium Oxide product from Aerobic Life is great.
Magnesium Citrate
This is one of the most common forms of Mg on the commercial market. This is Mg bonded to citric acid, which increases the rate of absorption. Citrate is a larger molecule than the simple oxygen of oxide, so there is less magnesium by weight than in the oxide form. This is the most commonly used form in laxative preparations. We like this form of Mag Citrate from Pure Encapsulations.
Magnesium Glycinate and Magnesium Amino Acid Chelate
In this form, Mg is bonded to the amino acid glycine. Glycine is a large molecule so there is less magnesium by weight, but the glycine itself is a relaxing neurotransmitter and so enhances magnesium’s natural relaxation properties. This could be the best form if you’re using it for mental calm and relaxation. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. In this form there is less magnesium by weight but the individual amino acids could all be beneficial for different things. Every formula is different so if you need both Mg and a particular amino acid, then this could be the way to go. MagTech is a great option.
Magnesium Taurate
This is a less common form, and is typically taken for cardiac conditions and heart function in general. Magnesium helps the heart muscle relax, as well as the blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Taurine is an amino acid that is known to feed cardiac muscle and enhance the quality of contractions of the heart so if you’re taking Mg for heart function this is probably the best form for you. Again, taurine is a larger molecule so there is a lower Mg by weight. Cardiovascular Research makes a great Magnesium Taurate.
Magnesium Sulphate and Magnesium Chloride
These forms are both typically used topically, although there are some oral preparations as well. Mg sulphate is best known as Epsom salts. If you’ve taken this internally you know it tastes horrible and has a very strong laxative effect, but when used in a bath or soak it is extremely relaxing to the muscles and can ease aches and pains. Epsom salts baths can also help to lower high blood pressure and reduce stress levels. Magnesium chloride is more common in the lotion, gel and oil preparations that can be used topically for muscle cramps and relaxation.
Generally magnesium is one of those universally necessary elements that needs to be in your body for proper function, no matter what. Great dietary sources include coffee, tea, chocolate, spices, nuts and, of course, green vegetables with chlorophyll. Good body stores of magnesium will improve your health, mood and general functioning so finding the best kind of magnesium for you is tremendously important.
(Addendum, Friday, May 29, 2015)
Magnesium L-threonate A newer player on the magnesium front is magnesium threonate, or magnesium L-threonate. This form effectively crosses the blood brain barrier and so has recently been studied for uses such as patients with Alzheimer’s disease and other forms of cognitive decline. A recent research study published in the medical journal Neuron showed that magnesium threonate creates improvement in learning abilities, working memory and both short and long term memory. Additionally it has the same benefits as any other magnesium including enhancing sleep quality.
Magnesium Oxide vs. Citrate: Which Supplement Is Right for You?
Magnesium oxide and citrate can both be used for constipation, but one is absorbed by your body more easily.
Your body uses the nutrient magnesium in a number of different crucial processes. Magnesium benefits include regulating blood sugar, blood pressure and muscle and nerve function and helping make muscle protein, bone and DNA, according to the Office of Dietary Supplements (ODS).
Adults need between 310 and 420 milligrams of magnesium a day, according to the ODS, but many fall short. When you're not getting enough magnesium, you might turn to a supplement to help you meet your daily needs. But there are a wide range of magnesium supplements on the market that contain different forms of magnesium that may be more easily absorbed.
Two common types of magnesium supplements are magnesium oxide and magnesium citrate. Curious how they stack up? Keep reading for everything you need to know about magnesium oxide versus citrate.
What Are the Benefits of Magnesium Oxide?
Magnesium oxide is a common form of magnesium supplement that is used to ease heartburn and as a laxative, especially for quickly emptying your GI tract, like before surgery, according to the National Library of Medicine (NLM). It can also help people who aren't getting enough magnesium in their diet to correct that deficiency.
In a small March 2017 Journal of Clinical Oncology study, magnesium oxide helped people with cancer sleep better after chemotherapy.
Dosage
Per the NLM, magnesium oxide is usually taken as a tablet or capsule four times a day. You shouldn't take it as a laxative longer than a week or as an antacid longer than two weeks.
Side Effects
Some people experience cramping or diarrhea when they take magnesium oxide. It's also not as easily absorbed by the body as some other forms of magnesium, according to the ODS.
What Are the Benefits of Magnesium Citrate?
Magnesium citrate is usually used as a laxative to treat constipation, according to the NLM. It helps by pulling water into the stool and making it easier to pass. You might also use it before a colonoscopy, for example, to empty your large intestine.
According to the ODS, small studies suggest your body absorbs magnesium citrate more completely than magnesium oxide. Because a higher percentage of the magnesium contained in magnesium citrate supplements is absorbed, these supplements don't need to pack in as much total magnesium to have the same effect as magnesium oxide supplements.
Dosage
Magnesium citrate often comes as a powder you mix with a a liquid or a pre-mixed solution. Drink it with plenty of water and don't use it for more than a week, per the NLM.
Side Effects
You will likely have a bowel movement within a few hours of taking magnesium citrate (that's the point, after all!). But if you have severe loose, watery stools, blood in your poop or you're unable to poop, stop taking the magnesium and talk to a doctor, according to the NLM.
Other Types of Magnesium
Magnesium citrate, magnesium gluconate and magnesium lactate are among the most popular forms of magnesium because they're absorbed more easily, according to Mount Sinai.
Other types include:
magnesium carbonate
magnesium sulfate
magnesium chloride
magnesium glycinate
magnesium aspartate
magnesium hydroxide
So, Which Type of Magnesium Is Best?
When it comes to magnesium oxide versus citrate, citrate is absorbed more easily and therefore may be the best option for you, especially if you're looking to relieve constipation fast. Talk to your doctor before starting any new supplement, especially if you're curious about long-term use.
Warning
Taking high doses of magnesium supplements could lead to nausea, diarrhea, abdominal cramping and an irregular heartbeat. You shouldn't take more than 350 milligrams of magnesium in supplement form, per the ODS. Magnesium supplements can also interfere with antibiotics and osteoporosis medications.
Magnesium
Other name(s):
magnesium carbonate, magnesium citrate, magnesium hydroxide, magnesium oxide, magnesium sulfate
General description
Magnesium is an essential mineral. It helps more than 300 enzymes work. It’s needed for nerve and muscle activity. It also controls the electrical and muscle activity of the heart. Magnesium is in many antacids and laxatives. It's found in many foods. Because of this, magnesium deficiency is rare.
Magnesium is needed for many functions in the body. These include:
Activating enzymes that help break down carbohydrates
Nerve conduction
Helping control nerve irritability
Magnesium helps bone and tooth enamel form. It’s needed to convert protein, carbohydrates, and lipids into energy. It also helps make protein, RNA, and DNA. Magnesium helps break down (metabolize) many substances in the body.
Medically valid uses
Magnesium can be used as a laxative. This is often done in the form of magnesium sulfate or magnesium citrate. Magnesium citrate is given to cleanse the bowel before taking X-rays, CT scans, or MRIs of the abdomen.
It's used in some treatments for heartburn and upset stomach due to acid indigestion.
Magnesium is also used to prevent and treat low magnesium levels. This is called hypomagnesemia. In hospitals, magnesium is used to treat preeclampsia and eclampsia. These issues can happen in pregnancy and right after childbirth.
Magnesium works with calcium, vitamin D, and parathyroid hormone to make healthy bone tissue and tooth enamel.
Your healthcare provider may prescribe magnesium to treat certain heart problems. These include:
Heart attack
Heart rhythm problems
Heart failure
Digitalis poisoning
It may also be used during cardiac surgery.
Unsubstantiated claims
There may be benefits that have not yet been proven through research.
Magnesium may:
Help maintain health of muscles, bone, and nerve tissues
Help with anxiety and depression
Induce sleep in people with insomnia
Relieve premenstrual syndrome (PMS)
Prevent muscle cramps, muscle weakness, and fatigue
Prevent heart disease
Prevent hardening of the arteries (arteriosclerosis)
Prevent high triglyceride levels
Magnesium supplements come in many forms. Each form has a different amount of magnesium. Magnesium oxide and magnesium hydroxide have the highest amounts of it. Magnesium gluconate and magnesium gluceptate have the lowest.
Dose may be noted as the amount of magnesium. Or it may be noted as the percentage. Read the label to see how it is noted. You can learn the amount of elemental magnesium in a food. To do this, multiply the percentage of magnesium by 10. One (1) gram of magnesium oxide has 60.3% magnesium or 603 mg.
You should take magnesium supplements with food. This can help prevent diarrhea.
You may need more magnesium if you have any of these:
Diabetes
A malabsorption syndrome
Kidney disease
Take water pills (diuretics) regularly
Having vomiting or diarrhea
Have burns over large areas of the body
Extreme athletic activity
Moderate-to-heavy alcohol use
You may also need more magnesium if you are an athlete who restricts calories.
Food source
Nutrient content
Almonds, 1 oz.
80 mg
Spinach, boiled, 1 cup
78 mg
Cashews, 1 oz.
74 mg
Peanuts, ¼ cup
63 mg
Soy milk, plain or vanilla, 1 cup
61 mg
Black beans, cooked, ½ cup
60 mg
Yogurt, plain, low-fat, 8 oz.
42 mg
Kidney beans, ½ cup
35 mg
Banana, 1 medium
32 mg
Salmon, cooked, 3 oz.
26 mg
Milk, 1 cup
24 mg
Raisins, ½ cup
23 mg
Magnesium is in nearly all foods. Because of this, it’s rare to have a diet low in magnesium. Signs of deficiency may include:
Weakness
Confusion
Muscle tremor
Abnormal heart rhythm
Lack of coordination
Personality changes
Gastrointestinal disorders
Loss of appetite
Side effects, toxicity, and interactions
Taking too much magnesium can cause diarrhea. This is the most common side effect. It can also cause:
Low blood pressure (hypotension)
Muscle weakness
Nausea
Vomiting
Magnesium supplements may be dangerous for some people. This includes:
People with kidney problems
People with a heart block
Women who are pregnant or breastfeeding should talk to their healthcare providers before taking any supplements.
Magnesium is used in many antacid forms. These can cause diarrhea. Taking magnesium with food may help prevent this side effect.
Magnesium may change the effects of some medicines. These include:
Antibiotics
Diuretics
Proton pump inhibitors
Tell your healthcare provider about all medicines you take before you take magnesium.
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