440 Magnesium Supplements [2 Oct 2017]

Magnesium is a critical mineral that few of us get enough of in our diet so supplementation is required. I have written about it several times over the years: Magnesium – a Crucial Mineral [#209]; Magnesium – Getting Enough [#210]; Magnesium Bisglycinate [#216]; and Magnesium for the Brain [#350]. This week I will compare the different forms of magnesium supplements.

There are two problems with magnesium supplements. First, magnesium is difficult to absorb in our intestines. And the magnesium that isn’t absorbed causes loose bowel movements. Now that may be a good thing when we’re constipated, but we don’t want to go too far!

There are three main types of magnesium supplements: inorganic salts like oxide and carbonate; organic salts like citrate, lactate, gluconate and malate; and protein complexes like bisglycinate and threonate. Generally the organic salts are better absorbed than the inorganic salts, so you get more magnesium into your body and a lower laxative effect. Because much of the magnesium is absorbed by passive diffusion, the absorption rate depends on its solubility which means that a liquid (or powder dissolved in hot water) is better absorbed than a capsule.

Recent research has shown that magnesium citrate, taken as a powder, has as good or better absorption as bisglycinate. Magnesium threonate is also well absorbed and has the added advantage of crossing both the blood-brain barrier and the mitochondrial membrane, improving brain function and increasing cellular energy production.

To summarize:
• Oxide – least expensive, poorest absorbed, strongest laxative effect
• Citrate capsules – inexpensive, better absorbed, mild laxative effect
• Citrate powder – more expensive, well absorbed, mild laxative effect
• Bisglycinate – more expensive, well absorbed, little or no laxative effect
• Threonate (Magtein) – more expensive, well absorbed, no laxative effect, enters brain

I personally take one each of magnesium bisglycinate and threonate daily, at different meals, along with a calcium-magnesium (citrate & oxide).

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.