Not All Magnesium Supplements Are The Same
Understanding how certain forms of magnesium work in the body enables you to determine how this mineral can assist in improving your health.
Most forms commonly used aren’t highly bio-available and your body doesn’t actually absorb the mineral.
They can also cause a laxative effect.
Magnesium is one of the most abundant minerals in the human body. You may not know it, but 50% of magnesium is located in the bones.
Magnesium is a necessary cofactor for over 300 of the body’s biochemical reactions.
This means that many of the body’s everyday processes, such as creating muscle, maintaining nerve function, keeping a healthy heartbeat and sustaining an optimal immune system, are dependent upon this mineral.
Many scientific studies are looking into the role of magnesium in the prevention of many commonly occurring chronic ailments such as heart disease, hypertension and diabetes.
For this reason, it is important to know the best forms of magnesium to use when taking supplements.
Firstly it is important that you understand the different types of magnesium currently on the market today.
Magnesium is not easily absorbed in the body unless first attached to another substance. For this reason, many supplement manufacturers have “chelated” magnesium to organic and amino acids.
A few of these include magnesium oxide, magnesium sulfate and magnesium carbonate.
Depending on both the amount of magnesium in the supplement, as well as the bioavailability, the quality of the supplement can be determined.
Bioavailability refers to the amount of magnesium in the supplement that can be assimilated by the digestive system and ultimately used for cellular activity and health benefit.
Magnesium Amino Acid Chelate
Chelated magnesium bonds with amino acids for increased absorption in your lower intestines. Chelated magnesium supplements are used for maintaining optimal magnesium levels in the body.
This form of magnesium can bypass the normal mineral absorption channels and is absorbed like a food source, increasing its bioavailability.
To experience the benefits from cheated magnesium, a consistent dosage should be maintained. Magnesium chelate increases bone density, assists in improving cholesterol and can reduce migraines.
Magnesium Glycinate and Malate are both chelated forms of magnesium holding moderate to low concentrations and higher levels of bioavailability.
Oriental Botanicals Magnesium Excel, BioCeuticals Ultra Muscleze Energy, and Bioceuticals Ultra Muscleze all use this form of magnesium, which provide the quickest replenishment of magnesium stores within the body.
This type of magnesium shows high levels of concentration, but poorer levels of bioavailability (only 4%).
Also referred to as “Mag Oxide”, magnesium oxide is commonly used as a laxative and can be found in many common supermarket magnesium supplements like Blackmores Bio Magnesium, Nature’s Way High Strength Magnesium and Cenovis Magnesium.
Colon Cleanse is a magnesium oxide supplement that is an intestinal cleanser to manage chronic constipation. Magnesium oxide is often used as part of a detox program to ‘spring clean’ the the intestinal tract.
Derived from the magnesium salt of citric acid, this form of magnesium has lower concentration, but a high level of bioavalibility (90%).
Magnesium citrate is commonly used as to induce a bowel movement, but has also been studied for it’s ability to help prevent kidney stones.
Research Nutrition Magnesium Citrate provides 140mg per capsule.
Magnesium Orotate is created through the use of the mineral salts of orotic acid. Both plants and animals use orotates to create DNA and RNA.
Extensive scientific research has found that orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the inner-most layers of the cellular mitochondria and nucleus.
Magnesium orotate contains many properties that can help protect you and your health, while offering your cells one of the most readily-absorbable form of magnesium on the market today.
Eagle Mag Oro aids in the maintenance of cardiovascular and muscular function.
A form of magnesium showing moderate concentrations, but higher levels of bioavalibity when compared to magnesium oxide.
Magnesium chloride is used to increase magnesium levels via the skin.
Popular for people that suffer from gastrointestinal upsets from oral magnesium, Magnesium Chloride is applied directly onto the skin.
Ancient Minerals Magnesium Oil provides magnesium chloride in an easy to apply spray bottle. Great for applying directly on sore muscles.
An inorganic form of magnesium with an elemental concentration of 10% and lower levels of bioavailability.
Magnesium sulfate contains not only magnesium, but also sulfer and oxygen, and is commonly referred to as Epsom Salt.
Epsom Salts are usually used as a bath soak or as a home remedy for constipation.
This form of magnesium has moderate levels of elemental concentration and 30% bioavalibity rates.
Magnesium carbonate has a strong laxative-effect when taken in high dosages.
Most often referred to as ‘chalk’, is used as a drying agent for hands in rock climbing, gymnastics, and weight lifting.
It is also commonly used as an antacid and as an additive in table salt to keep it free flowing.
How to Take Magnesium
Take your first dose of magnesium when you wake up in the morning and the last dose at bedtime.
Magnesium is most deficient in the early morning and late afternoon.
Most people find magnesium as good as a sleeping ill to help them get a good night’s rest.
Magnesium can be taken with or without meals, but it is preferable to take it between meals for better absorption.
Magnesium requires stomach acid to be absorbed.
After a full meal, your stomach acid is busy digesting food and may not be available to help absorb magnesium.
Also magnesium is an alkaline mineral and acts like an antacid – taken with meals, it may neutralise stomach acid and impair digestion.
If you develop loose stools while taking magnesium, it does not necessarily mean you are absorbing enough and losing the rest; it may mean you are taking to much at one time.
Smaller doses 2-4 times throughout the day may be of more benefit.
We provide specififc magnesium formulas which contain added supportive nutrients designed for your unique needs – Talk to your Emed Practitioner Today!