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Magnesium: Which Form is best?

Did you know that magnesium is the fourth most abundant mineral in the human body and is involved in approximately 300 enzymatic reactions?

Unfortunately, over 1/3 of the Canadian population is deficient in this important mineral.A deficiency in magnesium can cause many symptoms including anxiety and depressive conditions, restless legs, twitching eyelids, insomnia, muscle pain, migraines, and constipation. Magnesium supplementation may be the answer if you’re struggling with any of these symptoms or conditions. But which form should you choose?

Different Forms of Magnesium
The first thing you need to know is that magnesium isn’t found by itself in supplement form because it needs to be bound to another molecule to stabilize it and increase its absorption and bioavailability. All magnesium combinations you will find are made synthetically (i.e. lab-made), and each offer their own distinct absorption, bioavailability and therapeutic applications. The ingredients that are combined with magnesium also add to the medicinal value of the formula. The most common forms and their uses are listed below. Let’s explore!

Magnesium Supplement Options
Magnesium Bisglycinate: This is the form of Mag that is the preferred choice of most practitioners today, because it offers superior absorption. In this form, magnesium is bonded to two glycine molecules, which are larger molecules, so take up more space – this offers very distinct benefits to health. Because glycine is a well-known relaxing neurotransmitter, a high concentration of glycine, multiplies the natural relaxation properties of magnesium. Because of the combined calming effects of glycine and magnesium, Mag Blis is ideal for chronic pain conditions, as well as muscle hypertonicity. Mag Blis is also well suited to treat anxiety, depressive conditions, stress, and insomnia, as well as is gentler on the stomach and has less of a laxative effect than other forms.

Magnesium Chelate – We typically refer to this form as a “protein chelate” where the magnesium is bound to individual amino acids (the building blocks of protein). Because Mag supplements are poorly absorbed into your bloodstream, you get more of the mineral when it's bound to a substance that is easily absorbed – in this case protein. As with Mag Blis, there is less magnesium by weight in protein chelates. This form is a good general, “all-purpose” magnesium. Though it’s been more or less replaced by bisglyinates and citrates in recent years, it’s still appropriate for someone looking to take magnesium to help support overall health and wellness.

Magnesium Citrate is one of the most common forms of Mag, where the magnesium is bound to citric acid. Once inside our cells, the magnesium separates from the citrate, leaving elemental magnesium and citric acid. Because citric acid is required for the production of muscle energy, Mag Citrate can help boost physical energy and performance. It also has good bioavailability and is very rapidly absorbed in the digestive tract. While it remains a solid option for helping to boost energy production and top up on your Mag intake, it does have a loosening effect on stools.

Magnesium L-Threonate is a blend of magnesium and threonic acid. This form has shown to be very well absorbed and offer great bioavailability. It’s typically recommended to help boost brain health/function because it has a direct effect on the neurons. Mag L-T has been studied for its effects on memory enhancement and brain function. In fact, one study reported that it improved short-term and long-term memory, by 15% and 54% respectively.5 Mag L-T also helps to reduce blood sugar and makes our cells more sensitive to insulin, so ideal for those dealing with metabolic syndrome, insulin resistance, pre-diabetes, and hypoglycemia.

Magnesium Malate is a blend of Mag blended with malic acid, a substance which occurs naturally in foods such as fruit and wine. Research suggests that Mag Malate is very absorbable. Because malic acid helps reduce/control symptoms of fibromyalgia and other chronic pain conditions, Mag Malate is an ideal choice for those living with pain and inflammation of the muscles and joints, as well as other inflammatory, autoimmune pain conditions, such as osteoarthritis and rheumatoid arthritis.

Magnesium Oxide is the elemental mineral bonded to oxygen. You might recognize it as the main active ingredient in Milk of Magnesia as well as other brands of laxatives and antacids. Even though this combination contains a large proportion of magnesium compared to the oxide molecule, it has poor bioavailability. And while mag oxide in either powder or tablet forms can help with constipation and digestive upset, you’re better off with some of the other forms of magnesium listed above if you need to boost your intake, or for sleep support or stress reduction.

Other forms of Magnesium:
Aspartate: has a better bioavailability than oxide and citrate. Can be useful to regulate stomach acid – has also shown to have a positive effect on fatigue and muscle hyper-excitability. Has been studied in chronic fatigue syndrome.
Chloride: typically found in topical magnesium formulas, though it can also be used to treat low magnesium, GI issues, and constipation.
Fumarate: helps to increase body magnesium levels. Also beneficial to help boost energy production and muscle performance.
Lactate: typically used as a food additive to regulate acidity. In supplement form it’s been shown to support the function of the heart, nervous system, and digestive system.
Orotate: is supportive of heart health in multiple ways: reduces blood pressure, stabilizes nerve cells, improves heart muscle contraction. Has minimal laxative effect.
Sulphate: not typically used in oral formulations. Found as Epsom salt – which is typically reserved for topical use or in baths, to help soothe muscles and body aches.
Taurate: both magnesium and the amino acid taurine improve cardiovascular function, so the combination of the two multiplies the benefits. Mag Taurate can also help control blood sugar.

Magnesium – Quick Facts

Definition
· Most Unprocessed Food Contains Small Amounts Of Magnesium. More Concentrated Sources Are Dark Leafy Vegetables, Bananas, Avocado, Peas, Legumes, Soy And Whole Grains.

Applications
· Anxiety, Confusion, Insomnia, Poor Digestion, Constipation, Rapid Heart Rate, Heart Disease, Seizures, Asthma, Muscle Spasms, Chronic Pain, Kidney Stones.

Optimum Dosage
· A General Recommendation For Adults Is To Take Between 250 And 750 Mg Daily In One Daily Dose, Or Divided Doses, With A Full Glass Of Water.
· A Higher Dose May Be Prescribed, Up To 900 Milligrams Daily, If Working With A Health Care Practitioner.

Works Well With
· Vitamin C, Vitamin B Complex, Calcium, Phosphorus, Vitamin A, Vitamin D

Important Information
· High Doses Of Magnesium Can Be Problematic To Those With Kidney Impairment.
· Do Not Consume Magnesium After Meals Because It Neutralizes Stomach Acid.

Excessive Magnesium Intake Can Cause Loose Stool.

Magnesium May Interact With Digoxin, Certain Anti-Malarial
Medication, Certain Antibiotics, And Bisphosphonates Used To Treat Osteoporosis.