Magnesium is an essential mineral that plays a vital role in many bodily functions. It helps with muscle and nerve function, regulates blood sugar, and controls blood pressure. With more people learning about its health benefits, magnesium products are gaining popularity. In this post, we will look at various types of magnesium supplements, highlighting their advantages and disadvantages to help you make informed choices about which one might be right for you.
In the context of nutrition, a 'mineral' is an elemental substance, an inorganic moiety that joins with a protein as an enzyme cofactor or as a structural portion of the protein.
As an enzyme co-factor, it is thought that magnesium participates as an essential component in over 300, perhaps as many as 400 different chemical processes in the body, essential to life and health. Deficiencies in magnesium, ranging from mild to profound, have a remarkably variable set of symptoms, but a simple blood study can shed light on a person's 'magnesium status.' Magnesium deficiency may be the most prevalent of the nutritional deficiency states, but it is by no means the only one. For most persons, it is most practical to use a thoughtful mixture of magnesium chelates, as they subtly differ in over all absorption and collateral benefits.
Why are so many of us magnesium deficient?
Magnesium deficiency may be a problem in as many as 30% of the United States Population. Why is this? Magnesium is an element, and as such, it is neither created nor destroyed. It is either present in the soil in generous amounts, or it may be entirely deficient. The fruits and vegetables that we eat may not give us an adequate amount of magnesium as it was not in the soil in generous concentrations, therefor the plants that we eat will not deliver us this nutrient.
Magnesium deficiency is extremely common. When it comes to magnesium chelates, you much choose intelligently and wisely.
If Magnesium is not in the soil, it will not make it into your digestive tract. Much of our farmland has found itself depleted of micronutrients, and this leads us to the question: "Why do we need to supplement our food with vitamins, minerals and such?"
The food that we eat is harvested from fields that are largely deficient in a variety of micronutrients.
The fun begins with understanding the problem and then choosing the most effective and affordable approach to correcting the deficiency. Again, selection is based on desired 'side-effect.' As an example, "Sedation is a problem for one person, it is a sleep medicine for the next. Constipation might be reasonable for one person, but loose stools may be desired for the next."
Types of Magnesium Chelates from which to choose
1. Magnesium Citrate
Magnesium citrate is among the most common magnesium supplements. It's formed by combining magnesium with citric acid, which may enhance absorption in the body.
This form is particularly known for its laxative effects, making it beneficial for those facing constipation. While this is helpful, it may not suit individuals who do not require this effect.
Additionally, magnesium citrate can also improve sleep quality and aid muscle relaxation. In fact, 70% of users report better sleep after taking it. Over all, Magnesium Citrate is best used as a laxative, and not as a supplemental source of Magnesium.
Advantages
High Absorption Rate: Its bioavailability means your body absorbs it more effectively than some other forms.
Magnesium Citrate is very, very cheap.
Disadvantages
Potential Diarrhea: Some people may experience diarrhea or discomfort due to its laxative properties.
Taste: The flavor might be unappealing to some users, making it harder to incorporate into their routine.
2. Magnesium Glycinate
Magnesium glycinate is made by combining magnesium with glycine, an amino acid known for calming effects.
This form is highly bioavailable and gentle on the stomach, appealing to those with digestive sensitivities.
Advantages
Calm and Relaxation: Users claim it reduces anxiety, helping to improve sleep quality. For example, a study reported that 80% of participants felt less anxious after taking magnesium glycinate.
Gentle on Stomach: It is less likely to irritate the digestive system compared to other forms.
Better Absorption: Glycine enhances its absorption, making it effective even in smaller doses.
Disadvantages
Cost: It tends to be pricier than other types of magnesium supplements.
Overdose Risk: Large doses can still cause stomach issues, though this is less common.
Follow instructions, Magnesium Glycinate is the over-all best choice in Magnesium Chelates for the vast majority of patients.
3. Magnesium Oxide
Magnesium oxide is one of the most widely available forms. It combines magnesium with oxygen and offers a high magnesium content per dose. For most people, it is a simple waste of money at best, and at worst, it blocks the uptake of other nutrients.
However, its absorption rate is lower than that of citrate or glycinate, which may limit its effectiveness. Magnesium Oxide is essentially 'magnesium rust.' This is the cheapest magnesium and it is found in the 'low end' vitamin and mineral supplements.
Advantages
It is cheap.
Disadvantages
Lower Absorption: It has less bioavailability, making it potentially less effective for some people.
Gastrointestinal Issues: There may still be digestive discomfort, including cramping, and loose bowel movements.
4. Magnesium Malate
Magnesium malate combines magnesium with malic acid, which is known to support energy production.
Advantages
Energy Production: Research shows it may enhance energy metabolism, making it particularly beneficial for individuals suffering from fatigue, with some reporting an energy boost of up to 50%.
Gentle on the Stomach: Magnesium malate is generally well tolerated and has fewer digestive issues.
Muscle Function: It may support muscle recovery, which can be particularly helpful after workouts. This is the best choice for magnesium supplementation in the patient with fibromyalgia or other muscular disorders.
Disadvantages
Taste: It may not have the best flavor, similar to magnesium citrate.
Limited Availability: It might not be as readily found in all stores compared to more common types.
5. Magnesium Taurate
Magnesium taurate pairs magnesium with taurine, an amino acid beneficial for heart health.
Advantages
Heart Health: This form may help in maintaining healthy blood pressure and overall cardiovascular wellness, with studies showing reductions of up to 10% in some cases.
Calming Effects: Taurine can offer additional calming benefits, which may help alleviate anxiety symptoms.
Well-Absorbed: It is generally well-absorbed by the body.
Disadvantages
Higher Cost: Combining magnesium with taurine can raise the price.
Less Common: This form may be tougher to find in ordinary retail stores.
Advantages of Magnesium Threonate
Enhanced CNS Penetration:
Magnesium L-threonate is distinguished by its superior ability to cross the blood–brain barrier. This was demonstrated in preclinical studies (e.g., Li et al., Neuron, 2010), which showed significant elevation of brain magnesium levels compared to other magnesium salts.
This is particularly relevant since CNS magnesium concentration appears to correlate with synaptic plasticity and cognitive performance.
Cognitive Benefits:
Preliminary animal and limited human data suggest it may enhance working memory, learning, and executive function—especially in aging populations.
A 2016 human study (Liu et al., J Alzheimers Dis) found that magnesium L-threonate improved cognitive measures in older adults with mild cognitive impairment over a 12-week period.
Neuroprotective Potential:
Animal studies have shown effects on synaptic density and long-term potentiation (LTP), possibly offering protective effects against neurodegenerative processes.
Reduced Gastrointestinal Distress:
Compared to other magnesium forms (e.g., oxide, citrate), L-threonate tends to be better tolerated gastrointestinally, with a lower incidence of diarrhea or cramping.
Disadvantages of Magnesium Threonate
Cost and Accessibility:
It is significantly more expensive than standard forms of magnesium such as glycinate, citrate, or oxide, making it less accessible for long-term use.
Limited Magnesium Content:
Magnesium L-threonate provides a relatively low elemental magnesium yield per dose (~7–10%), meaning higher doses are required to match the systemic repletion effects of other salts.
Sparse Clinical Evidence:
While promising, human studies remain sparse and often industry-funded. Larger, long-term, independently-funded RCTs are lacking.
The enthusiasm is largely extrapolated from rodent studies and limited human trials.
Uncertain Effects on Systemic Magnesium Deficiency:
It may not be the ideal choice for addressing frank systemic hypomagnesemia (e.g., in cardiovascular or metabolic disorders), given its low elemental magnesium and CNS-targeted absorption.
It is best used in addition to a magnesium glycinate/taurate/malate product, essentially as a source of Threonine (beneficial in the treatment of age-related cognitive dysfunction, memory issues and dementia.
Potential for Overstated Claims:
Due to its novelty and market positioning as a “brain supplement,” some claims around its nootropic effects may outpace current empirical support.
That is, keep an 'open mind,' as anecdotal reports observe beneficial response in a significant number of patients being given this supplement.
Conclusion
Magnesium L-threonate holds potential as a CNS-targeted magnesium supplement, particularly in contexts where cognitive support or neuroprotection is the aim. However, for general magnesium repletion or metabolic support, more cost-effective and well-studied alternatives may be preferable.
Choosing the Right Magnesium Chelate. Choose intelligently.
When selecting the right magnesium product, consider your health goals and how your body responds. Here are a few tips:
Health Goals: Identify your main reason for taking magnesium. If relaxation and sleep are your goals, magnesium glycinate might be ideal. For energy support, magnesium malate could be more suitable.
Digestive Sensitivity: If you've experienced stomach issues with other forms, opt for magnesium glycinate or malate.
Budget: If cost matters, magnesium oxide is usually the most affordable option, even if it provides the poorest quality option.
Availability: Make sure to check local stores or online options, as some forms may be less accessible.
Final Thoughts
Magnesium plays a crucial role in maintaining health and wellness. With various forms available, each with unique benefits and drawbacks, it is essential to research before making your choice.
Whether you want to improve sleep, energy levels, or digestive health, there is a magnesium supplement that can help. Always consult a healthcare professional before starting any new supplement to ensure it aligns with your health needs and medication interactions.
By understanding magnesium products better, you can make proactive choices that positively impact your health and overall well-being.
References:
Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of Women's Health & Gender-Based Medicine, 12(4), 389-397. This study demonstrated that magnesium supplementation, particularly in chelated forms, effectively reduced premenstrual fluid retention symptoms.
Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. The authors discuss the prevalence of magnesium deficiency and highlight the superior absorption of magnesium chelates over inorganic salts.
Coudray, C., Rambeau, M., Feillet-Coudray, C., Tressol, J. C., Demigné, C., Gueux, E., & Rayssiguier, Y. (2005). Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnesium Research, 18(4), 215-223. This research compared the bioavailability of various magnesium salts, finding that organic chelates had higher absorption rates.
Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48-55. The study concluded that magnesium citrate, an organic chelate, has superior bioavailability compared to magnesium oxide.
Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435. This clinical trial demonstrated that magnesium diglycinate, a chelated form, had better absorption in patients with compromised intestinal function.
Firoz, M., & Graber, M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257-262. The authors evaluated various magnesium supplements and found that chelated forms had higher bioavailability.
Ranade, V. V., & Somberg, J. C. (2001). Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American Journal of Therapeutics, 8(5), 345-357. This review highlights the enhanced bioavailability of magnesium chelates compared to inorganic salts.
Altura, B. M., & Altura, B. T. (1999). Association of magnesium and calcium deficiencies with cardiovascular disease: The magnesium hypothesis revisited. Journal of the American College of Nutrition, 18(3), 240-246. The paper discusses the role of magnesium, particularly in bioavailable forms like chelates, in cardiovascular health.
Sabatini, S., & De Sole, P. (2008). Magnesium and osteoporosis: Current state of knowledge and future research directions. World Journal of Orthopedics, 9(3), 65-76. The authors review the importance of magnesium, especially chelated forms, in bone health and osteoporosis prevention.
Rude, R. K., Gruber, H. E., & Wei, L. Y. (2006). Magnesium deficiency: Effect on bone and mineral metabolism in the mouse. Calcified Tissue International, 79(4), 255-261. This study indicates that magnesium deficiency adversely affects bone health and suggests that chelated supplements may be beneficial.
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169. The trial found that magnesium supplementation, particularly in bioavailable forms, improved sleep quality in elderly individuals.
Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839. The authors discuss the role of magnesium, especially chelated forms, in mitigating age-related health issues.
Mason, B. A., & Weaver, C. M. (2002). Magnesium supplementation and blood pressure in borderline hypertensive subjects: A pilot study. Journal of the American College of Nutrition, 21(1), 44-48. This pilot study suggests that magnesium chelate supplementation may help in managing borderline hypertension.
Guerrera, M. P., Volpe, S. L., & Mao, J. J. (2009). Therapeutic uses of magnesium. American Family Physician, 80(2), 157-162. The article reviews various therapeutic applications of magnesium, highlighting the efficacy of chelated forms.
Schwalfenberg, G. K., & Genuis, S. J. (2017). The importance of magnesium in clinical healthcare. Scientifica, 2017, 4179326. The review emphasizes the clinical significance of magnesium and the superior absorption of chelated supplements.
Rosanoff, A. (2010). Rising Ca:Mg intake ratio from food in USA adults: A concern? Magnesium Research, 23(4), S181-S193. The paper discusses dietary imbalances and suggests chelated magnesium supplements as a corrective measure.
David S. Klein, MD, FACA, FACPM
1917 Boothe Circle, Suite 171
Longwood, Florida 32750
Tel: 407-679-3337
Fax: 407-678-7246
