Scientists Explore Magnesium’s Role in Health
Scientists are delving into how magnesium can help alleviate or even prevent many common chronic ailments. If you’re considering taking magnesium for better health, it’s essential to understand the different types of magnesium supplements available, especially magnesium orotate, which is considered the best form.
Understanding Magnesium Absorption
Magnesium isn’t easily absorbed by the body unless it’s attached to a transporting substance. To address this, many supplement manufacturers “chelate” magnesium to minerals or amino acids. Some common forms include magnesium oxide, magnesium sulfate, magnesium orotate, and magnesium carbonate. The effectiveness of these supplements depends on the amount of magnesium they contain, their bioavailability, and how well they dissolve in the gut. Bioavailability refers to the proportion of magnesium that can be absorbed and used by the body to produce the desired health benefits.
Different Types of Magnesium
If you’re looking to take a magnesium supplement, it’s helpful to know the various types available on the market.
Magnesium-Amino Acid Chelate
This form of magnesium is connected to an amino acid, such as glycine, aspartic acid (aspartate), or arginine (arginate). Magnesium aspartate and arginate are considered among the best options.
Magnesium Oxide
Magnesium oxide is often used as a laxative and to relieve acid reflux. Due to its poor bioavailability (only about 4%), magnesium oxide supplements may contain up to 60% more magnesium than other forms to ensure enough enters the bloodstream to be effective.
Magnesium Citrate
Derived from the magnesium salt of citric acid, magnesium citrate is highly soluble and has better bioavailability than magnesium oxide. It’s commonly used to induce bowel movements and has also been studied for preventing kidney stones.
Magnesium Orotate
Magnesium orotate, also known as magnesium orotate dihydrate, is considered the most effective form of magnesium supplement, particularly for addressing deficiencies. This compound includes both magnesium and orotic acid. Research by Dr. Hans A. Nieper, M.D., indicates that orotates can penetrate cell membranes, delivering magnesium ions to the innermost layers of cellular mitochondria and nuclei. This is especially important for heart and nerve cells, which cannot regenerate when damaged. Magnesium orotate supports health by providing one of the most readily absorbable forms of magnesium.
Magnesium Chloride
Magnesium chloride has higher bioavailability than magnesium oxide and magnesium citrate, comparable to magnesium lactate. However, its magnesium concentration is lower, around 25%, to balance its higher bioavailability. A supersaturated magnesium chloride oil can be applied to the skin for sore muscles and is recommended for those who experience laxative effects from pills.
Magnesium Lactate
This type of magnesium shows higher bioavailability than magnesium oxide and is commonly used to manage digestive issues. However, it should be avoided by individuals with kidney disease or related concerns.
Magnesium Sulfate
Magnesium sulfate, with an elemental concentration of 10%, has lower bioavailability. It contains magnesium, sulfate (sulfur and oxygen), and is often sold as Epsom Salt, which can be added to baths to relieve sore muscles.
Magnesium Carbonate
Also known as magnesite, magnesium carbonate is used to treat heartburn and upset stomach. Its bioavailability is about 30% when taken internally, and it has a strong laxative effect in high amounts. It’s also commonly used as chalk by athletes for its drying properties.
Magnesium Glycinate, Malate, & Taurates
These are chelated forms of magnesium with lower concentrations but higher bioavailability. They have various uses and are often sold in combination with other supplements.
Combining Magnesium with Calcium
Magnesium supplements are most effective when taken with calcium. For this reason, I developed IntraCal?, which provides the best ratio of calcium and magnesium orotate.
