MAGNESIUM - WHICH TYPE SHOULD YOU SUPPLEMENT FOR MAXIMUM BENEFITS? (2019 UPDATE)

Magnesium is the fourth most common element in the earth.

It’s also the fourth most common mineral in your body - essential for the biochemical reactions of around 350 of your enzymes.

This means that you have to consume enough magnesium to keep your system working – that means your energy production, muscle movement, heartbeat, messaging in your nervous system and a lot more!

With so many functions, a magnesium deficiency can lead to many health problems. In fact, some of the health issues you may be experiencing right now (such as brain fog) could be caused by a lack of magnesium.

We strongly believe that magnesium is one of the most important supplements you can take. But supplementation presents two problems:

1) There are so many different forms of magnesium, it's confusing to know which ones are best.

2) Even worse, some manufacturers don’t even identify the type of magnesium used in their supplements.

In this article, we’ll take a closer look into why magnesium is vital for optimal health and explore the different types so that you can choose the best magnesium supplement for you.

Think you could have a magnesium deficiency? Read on to find out more!

MAGNESIUMS FUNCTION IN THE BODY

Magnesium is essential for preventing and managing many health conditions.

For a better idea of its importance, we've built a table summarizing just a few common conditions and the role of magnesium.

As you can see magnesium is...

- Essential in preventing and managing many health conditions.
- One of the most important supplements to include in your daily routine.

Yet many people do not get enough through their diet and supplements, leading to a variety of health problems. 

MAGNESIUM DEFICIENCY - UNDERSTANDING THE PROBLEM

Our bodies have complex mechanisms for absorbing, storing and excreting magnesium to keep it in balance.

The mineral is absorbed mostly in the small intestine and excretion is controlled mainly by the kidneys.

A national nutritional survey in the US (NHANES 2005-2006) reported that nearly half of all Americans consumed less magnesium than the estimated average requirement. In some age groups, this figure was over two-thirds.[2]

When your intake of magnesium is low or you suddenly need more, your body will use stores of the mineral. If you consistently consume less than you need, the stores become depleted. This leads to a deficiency.

Now that you know all of the different functions magnesium is involved in, it's easy to see why deficiency can quickly turn into a serious health problem.

COMMON MAGNESIUM DEFICIENCY SYMPTOMS 

• Fatigue and weakness - Feeling weak, having low energy or general fatigue are all signs of magnesium deficiency.
• Concentration issues - Magnesium works with the enzymes inside your cells to create energy. Low levels can mean you go through brain fog day in and day out.
• Poor sleep quality - Magnesium plays a vital role in the production of GABA, a neurotransmitter responsible for calm and relaxation. Low GABA means you can have trouble falling or staying asleep.
• Depression - Observational studies have found a low level of magnesium is sometimes associated with mental disorders such as depression.

WHY HAS DEFICIENCY INCREASED? 

The amount of people with a magnesium deficiency is increasing - for two reasons.

First, it’s difficult to get enough magnesium on a daily basis from food, even if you eat a healthy diet.

Second, our daily diet contains less magnesium than that of previous generations because:

• We consume more refined and processed foods, rather than natural foods
• Purification processes reduce the amount of magnesium available in drinking water
• Intensive farming practices can deplete the amount of magnesium in the food we eat
• We have more physical and emotional stress which increases the amount of magnesium we use 

Some groups of people are more likely to have a magnesium deficiency due to poorer absorption, changes in biochemical processes, greater demand or higher rates of excretion.

The groups include:

• Older adults with gastrointestinal or kidney diseases
• Alcohol dependents and drug addicts
• Those taking certain medications including some antibiotics, diuretics and proton pump inhibitors
• High-performance athletes

So, what are the different types of magnesium and which ones do I recommend for optimal health?

REVIEWING THE TYPES OF MAGNESIUM SUPPLEMENTS

Magnesium comes in many forms like citrate, oxide, sulfate, chloride, glycinate, taurate, l-threonate, etc!

The reason why is because magnesium is an elemental mineral - a lightweight alkaline metal. In its natural state, it is always bonded to another element and in a state of oxidation. [3]

This means when used as a supplement, magnesium has to be attached to another substance. Without the bond, your body couldn’t absorb and use the magnesium. The bond also keeps the magnesium stable while in tablet form and prevents it from reacting with other minerals.

Manufacturers combine, or “chelate”, magnesium with organic substances, most often amino acids, to form salts.

In some types, the magnesium is combined with another inorganic element.

The particular substance to which the magnesium is bonded determines how much of it is absorbed by the body as well as its bioavailability – that is, how readily it is available for various biochemical processes.

Each of the different compounds also has distinct therapeutic effects in the body. That's why you see all of the different names like Magnesium L-Threonate or Magnesium Citrate.

These are all magnesium bonded to another substance so that your body can absorb it.

Now we will take a look at some of the most popular types of magnesium.

TYPES OF MAGNESIUM (IN ORDER OF MOST POPULAR):

• Citrate
• Oxide
• Sulfate
• Chloride
• Taurate
• L-Threonate
• Glycinate
• Malate
• Orotate
• Hydroxide
• Carbonate

MAGNESIUM DOSAGE GUIDE

These are the recommended daily allowance (RDA) or adequate magnesium dosages for men and women in the United States. 

It's important to note that for women who are pregnant or breastfeeding then your dosage will need to be adjusted. It's best to speak with your doctor or licensed healthcare professional for their recommendation.

One serving of our MagTech Magnesium contains a 200mg blend of L-Threonate, Glycinate and Taurate. 

MAGNESIUM CITRATE REVIEW - BENEFITS AND SIDE EFFECTS

Magnesium Citrate is the magnesium salt of the organic substance, citric acid. This compound is commonly used in supplements.

Magnesium citrate is popular because it costs less than many other magnesium supplements and has a relatively good bioavailability of 25-30%. It mixes well with water and is easily absorbed in the digestive tract to be used by the body.

MAGNESIUM OXIDE REVIEW – BENEFITS, SIDE EFFECTS, DOSAGE

Magnesium oxide is an inorganic compound containing a very high percentage of magnesium. You’ve probably heard it called Milk of Magnesia - as it’s been used as a folk remedy for generations.

Whatever your grandmother might have thought, magnesium oxide is not an efficient magnesium supplement as it can’t be easily absorbed by the body. It has a low bioavailability of only around 4%. This is often reflected in the price which is usually lower than other magnesium supplements.

Because of its low bioavailability and side effects, Milk of Magnesia or magnesium oxide is not recommended as a magnesium supplement.

MAGNESIUM SULFATE - BENEFITS, SIDE EFFECTS, DOSAGE

Magnesium sulfate is an inorganic compound of magnesium and sulfuric acid. You probably know it as Epsom Salts.

When taken orally, magnesium sulfate has low absorption in the intestinal tract and low bioavailability.

While Epsom Salts were traditionally used as a laxative it is not recommended for oral use. This is because it can have dramatic effects leading to severe diarrhea and dehydration.

MAGNESIUM CHLORIDE REVIEW - BENEFITS, SIDE EFFECTS, DOSAGE

Magnesium Chloride is a naturally occurring inorganic compound. It’s usually extracted from bodies of water with a high salt content, such as the Great Salt Lake, brine or ocean water.

Magnesium Chloride is a compound of choice for many supplement manufacturers due to its reasonably good bioavailability and the fact it is one of the most stable magnesium supplements.

It’s also popular with customers but is becoming less so as newer compounds are coming on the market.

Magnesium Chloride absorbs well through the skin because of its chemical properties. Currently, it is most commonly available as supersaturated Magnesium Chloride Oil.

MAGNESIUM TAURATE REVIEW - BENEFITS, SIDE EFFECTS, DOSAGE

Magnesium Taurate is a chelate of magnesium with the amino acid taurine. The addition of taurine in the compound increases many of the benefits of magnesium in the system.

MAGNESIUM L-THREONATE REVIEW - BENEFITS, SIDE EFFECTS AND DOSAGE

This relatively new product shows great promise for brain health. It is a compound of magnesium and l-threonate, which is an organic non-amino acid.

Magnesium l-threonate was specifically formulated for brain health. It’s the only form of magnesium that increases the amount of magnesium in the brain significantly as it has been developed to cross the blood-brain barrier more readily than other magnesium supplements.

Studies have shown that supplementation with this compound can increase the concentration of magnesium in the brain and spinal column. It also has better bioavailability than many other magnesium supplements.

To date, most of the benefits of magnesium l-threonate have been found in studies on rats, but recent studies on humans are showing similar promising results.[5]

Magnesium l-threonate is a popular choice for older people who want to protect themselves against memory loss and other symptoms of cognitive decline. Animal studies have suggested that magnesium l-threonate can help restore aging neuron function and help with spatial memory.

MAGNESIUM GLYCINATE REVIEW - BENEFITS, SIDE EFFECTS, AND DOSAGE

Magnesium glycinate is a chelate with the amino acid glycine. Magnesium glycinate is used in many oral magnesium supplements and is often recommended for hypomagnesemia (clinically diagnosed magnesium deficiency).

Glycine helps the compound to be absorbed quickly into the body and makes it one of the most bioavailable on the market.

The amino acid also adds to the general effects of magnesium as it has a recognized calming action on both the brain and muscles.

Related: Magnesium Glycinate Benefits: Maximizing Health, Performance, and Brain Health

MAGNESIUM MALATE REVIEW - BENEFITS, SIDE EFFECTS, AND DOSAGE

Magnesium malate is a combination of magnesium and the organic compound malic acid that naturally occurs in many foods, including fruits.

Malic acid is a key component in the Krebs cycle, which is the process responsible for the production of ATP, the energy-molecule.

MAGNESIUM OROTATE - REVIEW - BENEFITS, SIDE EFFECTS, AND DOSAGE

This is a combination of magnesium and orotic acid (sometimes known as vitamin B13).

Magnesium orotate has good bioavailability which means it is easily absorbed by the body.

Its effectiveness as a magnesium supplement for athletes is often reflected in the price which is usually higher than other magnesium supplements.

MAGNESIUM HYDROXIDE REVIEW - BENEFITS, SIDE EFFECTS, AND DOSAGE

MAGNESIUM CARBONATE REVIEW - BENEFITS, SIDE EFFECTS, AND DOSAGE

Magnesium carbonate occurs naturally and is usually ground into fine powder to be used in supplements and drinks.

It is not recommended as its bioavailability is relatively low.

THE BOTTOM LINE ON SUPPLEMENTING WITH MAGNESIUM

Without a doubt, magnesium is essential for a healthy and productive life.

There is a good chance that your diet is not supplying enough magnesium to prevent a deficiency.

Today you might not even be aware that your vague symptoms – like tiredness, low energy levels, digestive problems, brain fog – are due to a magnesium deficiency.

Whichever way you look at it, supplementing with magnesium is a good idea. But - consider very carefully which supplement you spend your hard-earned cash on.

Choose one which addresses your personal health concerns and avoid those which have poor absorption and low bioavailability.

You may be interested in our top-selling magnesium supplement.