When it comes to taking magnesium as a dietary supplement, there are many forms available. Magnesium citrate is the best absorbed form when taken orally, but it is bound to a large molecule, meaning there is a smaller amount of magnesium by weight. Magnesium oxide is the least absorbed form, but it has the highest magnesium by weight, so you can actually get more elemental magnesium from the same dose of magnesium oxide compared to other forms. Magnesium taurate may be the best way to control high blood sugar levels and high blood pressure, although more studies are needed. Various types of magnesium are suitable as dietary supplements, such as magnesium citrate, glycinate and lactate.
Other types have topical uses, such as in baths or on the skin. In a unique way, magnesium glycinate is known for its ability to affect our neurological health. Research has shown that 150 to 300 mg of magnesium glycinate (or mixed with a magnesium taurinate) taken several times a day has shown a marked improvement in cases of depression, anxiety and memory loss. The mechanism of action is still unknown. One hypothesis is that people with low magnesium content may suffer more mental health problems.
However, blood tests for magnesium have not shown that this is the case. Research suggests that people may begin to feel symptoms before blood tests show a deficiency. You may get the calming effect of magnesium citrate, but not as much as that of magnesium glycinate. This is why you may still see magnesium citrate products advertised for the purpose of relaxation. This supplemental magnesium can be found in pill or capsule form on most health and drug islands.
It is considered mild, without a laxative effect, and is usually the best form of magnesium to increase energy production. The two most commonly prescribed forms of magnesium, magnesium oxide and citrate, have the lowest bioavailability of the various forms. This means that they are more likely to pass through the intestine and cause loose stools and diarrhea, so it is better to use them to relieve constipation. Magnesium salts such as carbonate and sulfate have similar problems with absorption. Magnesium glycinate has no laxative effects for most people, so higher doses should not be a cause for concern and is commonly chosen to increase magnesium's bioavailability as well as its ability to improve sleep quality. Magnesium citrate is one of the most popular types of magnesium supplements and is easily absorbed by your body.
In a study of 28 people with a rare condition requiring high doses of magnesium daily, those taking a slow-release magnesium lactate tablet had fewer digestive side effects than the control group (1).Cultivation processes have reduced magnesium and other minerals in the soil, and techniques used in food processing can reduce magnesium levels by up to 80%. However, many people receive low doses of magnesium or take forms of magnesium that are not well absorbed by the body. Magnesium chloride is easily absorbed by mouth and is used to treat heartburn, constipation, and low magnesium levels. Magnesium citrate is one of the most common magnesium formulations and can be easily purchased online or in stores around the world. Research suggests that magnesium malate is very well absorbed in the digestive tract, making it an excellent choice for replenishing magnesium levels (1). Magnesium L-threonate may help brain health, which could help treat disorders such as depression and memory loss. People can determine if they need help getting more magnesium by asking a doctor to evaluate their magnesium levels.
Since the amount of magnesium bioavailable through food may be low, it is easier and more effective to take magnesium supplements. Along with magnesium glycinate, citrate is one of the most popular forms of magnesium; this is one of the most bioavailable magnesium supplements, Keatley says. The recommended amount is 400 mg to 420 mg of magnesium for an adult male and 310 mg to 320 mg of magnesium for an adult woman. Magnesium carbonate is converted to magnesium chloride in the stomach and may offer antacid benefits to calm the stomach by taking the supplement in powder form. Magnesium l-threonate is often used for its potential brain benefits and may help control certain brain disorders, such as depression and age-related memory loss.