Ask the ND: The Best Kind of Magnesium For You
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A common observation about supplements is that each brand insists theirs is the "absolute best." This assertion can be hard to believe given the sheer number of similar claims on every shelf. You might assume something like magnesium, a basic mineral, would have a straightforward best option. Unfortunately, that's not the case. Deciding on the best type of magnesium revolves around what’s best for you personally.
Understanding Magnesium
Magnesium (Mg) is a critical mineral involved in numerous bodily functions, including muscle relaxation, proper muscle movement, and hormone processing. Clinically, it is used to address muscle cramps, restless leg syndrome, high blood pressure, constipation, and chronic stress. Magnesium is incredibly abundant; it's the fourth most prevalent element on Earth and the ninth in the universe. Additionally, it’s highly soluble in water, making it the third most common element dissolved in seawater. The composition of seawater closely mirrors our body's internal mineral balance, making magnesium essential for optimal function. Many dark green plants are rich in magnesium, as it sits at the center of the chlorophyll molecule. In the human body, over 300 enzyme pathways rely on magnesium to function.
Historically, more magnesium was present in the human diet due to higher consumption of green vegetables and mineral-rich spring water.
Choosing the Right Magnesium for You
Magnesium can't exist in isolation; it must be bound to another molecule to remain stable. Consequently, the variety of magnesium supplements differs in the bonding agents rather than the magnesium itself. Common bonding agents include oxide, citrate, glycinate, sulphate, and amino acid chelate. Key factors to consider are the size and function of the molecule it’s bound to, along with absorption rates.
The bond’s molecule size impacts the dosage. Magnesium itself is tiny, but if bound to a large molecule, a smaller amount of magnesium is present. For example, magnesium oxide, bonded to the small oxygen molecule, provides a higher elemental magnesium weight than forms bonded to larger molecules like glycine or amino acids. Citrate and sulphate fall somewhere in between.
The bonded molecule's function also matters. Oxygen, amino acids, and some amino acids offer specific clinical benefits. Let's delve into the various forms of magnesium.
Magnesium Absorption
Absorption is an important consideration. Magnesium is often poorly absorbed, with a general absorption rate between 35-45%. If you're deficient, absorption improves. Magnesium and calcium compete for absorption, meaning taking them together reduces the uptake of each. Protein levels and phytates from vegetables can also impede magnesium absorption. Generally, magnesium supplements are best taken on an empty stomach. Additionally, magnesium is well-absorbed through the skin, making Epsom salt baths and topical magnesium lotions effective for increasing magnesium levels. Topical applications may be ideal for muscle relaxation and calming purposes.
Oral magnesium citrate absorbs exceptionally well, although less magnesium is present by weight compared to magnesium oxide, which is poorly absorbed but has a high magnesium content. Other forms fall somewhere in between.
Benefits of Various Magnesium Forms
Magnesium Oxide
Magnesium Oxide (MgO) is bonded to oxygen, a useful element for the body. Despite being the least absorbed form, it provides high elemental magnesium per dose and serves as a general-purpose supplement. It acts as a muscle relaxer, nerve tonic, and can be a laxative in high doses. This Meishen product is an excellent option.
Magnesium Citrate
This common commercial form is bonded to citric acid, enhancing absorption but reducing magnesium by weight. It’s frequently used in laxative preparations. We recommend this citrate form from Pure Encapsulations.
Magnesium Glycinate and Amino Acid Chelate
Magnesium Glycinate bonds with glycine, a large molecule but a relaxing neurotransmitter, increasing magnesium's relaxation effects. It’s ideal for mental calm. Amino acid chelates bond with various amino acids, each providing unique benefits. Every formula differs, so this form could be suitable if specific amino acids are needed. MagTech is a recommended option.
Magnesium Taurate
Lesser-known, this form is beneficial for cardiac health, helping the heart muscle relax and improve blood vessel function. Taurine enhances cardiac muscle contractions, making this ideal for heart-related issues. Cardiovascular Research offers an excellent product.
Magnesium Sulphate and Chloride
Typically used topically, magnesium sulphate is well-known as Epsom salts, used in baths to relieve muscle pain and lower blood pressure. Magnesium chloride is found in lotions and gels for topical use on muscle cramps.
Magnesium is essential for overall bodily function, and good dietary sources include coffee, tea, chocolate, spices, nuts, and green vegetables. Maintaining adequate magnesium levels can significantly improve health and well-being.
Magnesium L-threonate
A newer form, magnesium threonate, crosses the blood-brain barrier effectively, making it a potential treatment for cognitive decline and Alzheimer’s disease. Research in Neuron suggests it improves memory and learning capabilities while enhancing sleep quality.
Magnesium Oxide: Benefits, Dosage, and Side Effects
Magnesium oxide is a form of magnesium salt commonly found in foods but sometimes requires supplementation. It’s available over-the-counter and treats low magnesium levels and constipation. Additionally, it's been studied for blood pressure, type 2 diabetes, and migraines. Side effects may include stomach aches and diarrhea, but it is generally safe within the recommended daily intake of 310-420 mg.
- Supplement Facts
- Active ingredient(s): Magnesium oxide
- Alternate name(s): Magnesia
- Legal status: Available OTC in supplements and some laxatives
- Suggested dose: 310-420 mg in adults
- Safety considerations: Generally safe, but might cause stomach aches and diarrhea
Uses of Magnesium Oxide
Magnesium oxide is a magnesium supplement containing magnesium and oxygen ions.
Magnesium Deficiency
Uncommon in the general population, magnesium deficiency can result from low intake or health conditions, leading to symptoms like appetite loss, nausea, fatigue, and muscle cramps.
Constipation
Present in laxatives like Philips' Milk of Magnesium, it helps draw water into the intestines to soften stool. A study found magnesium oxide effectively improved constipation symptoms compared to a placebo.
Before using magnesium oxide for constipation, consult a healthcare provider, especially if symptoms persist.
Blood Pressure and Stroke Risk
Magnesium oxide can help reduce hypertension and stroke risk. A review found high magnesium diets reduce diastolic blood pressure and stroke risk, particularly ischemic strokes. A systematic review showed mixed results: while magnesium at 240 mg/day lowered blood pressure in uncontrolled hypertensive patients on medication, 600 mg/day was needed for untreated hypertension.
Type 2 Diabetes
Magnesium-rich diets are linked to a lower diabetes risk. A meta-analysis showed that an additional 100 mg/day of magnesium significantly reduced diabetes risk. However, the ADA states that more research is needed before recommending magnesium supplements for diabetes control.
Discuss magnesium oxide use with a provider if you have diabetes.
Migraines
Supplementation may reduce migraine frequency and intensity. A study found 500 mg of magnesium oxide as effective as valproate sodium in preventing migraines. However, since high doses exceed the tolerable upper limit, use supplements under provider supervision.
Consult your healthcare provider before using magnesium oxide for migraines.
Comparing Magnesium Forms
Other magnesium supplements include:
- Magnesium chloride: Better absorbed and found in topical products.
- Magnesium citrate: Widely used and well-absorbed, comparable to magnesium oxide for laxative use.
- Magnesium glycinate: Well-absorbed, less likely to cause diarrhea.
- Magnesium malate: Absorbed well, claimed to help with fatigue and muscle pain.
- Magnesium orotate: Not as popular, used for deficiencies.
- Magnesium sulfate: Known as Epsom salt, used in baths for muscle pain relief.
- Magnesium L-threonate: Combined with threonic acid, used for deficiency and potential health benefits.
Side Effects of Magnesium Oxide
Common side effects include stomach upset and diarrhea, usually mitigated by taking it with food. Severe reactions like rash, itching, swelling, dizziness, irregular heartbeat, vomiting, or trouble breathing require immediate medical attention.
Precautions
Individuals with kidney issues, pregnant or lactating women, and children should avoid magnesium oxide supplements. Consult your provider before use.
Dosage
Consult a provider before taking supplements. The RDA for magnesium is 400 mg/day for males and 310 mg/day for females aged 19-30, and 420 mg/day for males and 320 mg/day for females over 30. Take magnesium oxide supplements with meals to reduce upset stomach, and follow dosage instructions to avoid side effects.
Overdose
Excess magnesium oxide can cause toxicity, particularly in individuals with kidney problems. Symptoms include gastrointestinal upset, lethargy, muscle weakness, irregular heartbeat, and trouble breathing. Seek medical care if symptoms occur.
Interactions
Magnesium oxide can interfere with absorption of medications like Sinemet. Antibiotics, bisphosphonates, diuretics, proton pump inhibitors, and some supplements may also interact with magnesium oxide. Discuss potential interactions with a healthcare provider.
Read the Product Label
Review a supplement's ingredient list and discuss with your provider to avoid interactions and ensure proper dosage.
Sources of Magnesium Oxide
Magnesium is abundant in foods like leafy greens, legumes, nuts, seeds, and whole grains. As a supplement, magnesium oxide is available OTC. Before starting, consult with a provider to ensure it’s necessary and safe for you.
Summary
Magnesium oxide, found in supplements and laxatives, is crucial for health. Maintaining appropriate magnesium levels is vital for bodily functions. Consider consulting your provider to check magnesium levels before starting any supplement.
Frequently Asked Questions
- What is the best source of magnesium?
Dietary sources such as spinach, legumes, nuts, seeds, and whole grains are the best ways to get magnesium. Supplements are an option if levels remain low despite dietary changes. Consult your healthcare provider before starting magnesium oxide supplements.
- How do I know if I should take a magnesium oxide supplement?
A healthcare provider can help determine if a supplement is necessary. A blood test is typically used to measure magnesium levels. Discuss your needs with your provider.
Contact us to discuss your requirements of magnesium oxide powder. Our experienced sales team can help you identify the options that best suit your needs.
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