Understanding Magnesium and Its Health Benefits
Scientists are exploring how magnesium can help alleviate or prevent many common chronic conditions. If you’re interested in using magnesium to improve your health, it’s crucial to understand the different types of magnesium supplements, especially magnesium orotate, which is considered the most effective form of this mineral supplement.
Magnesium isn’t easily absorbed by the body unless it’s attached to a transporting substance. That’s why many supplement manufacturers create “chelated” magnesium by binding it to minerals or amino acids. Common forms include magnesium oxide, magnesium sulfate, magnesium orotate, and magnesium carbonate. The quality of these supplements depends on their magnesium content, bioavailability, and how well they dissolve in the gut. Bioavailability refers to the amount of magnesium that can be absorbed and used by the body to produce the desired health benefits.
Different Types of Magnesium
Magnesium-Amino Acid Chelate
This form consists of magnesium bonded to an amino acid, such as glycine, aspartic acid (aspartate), or arginine (arginate). Among these, magnesium aspartate and arginate are considered 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 percent), these supplements may contain significantly higher amounts of magnesium 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
Known as magnesium orotate dihydrate, this form is highly effective for addressing deficiencies. It combines magnesium and orotic acid. Research by Dr. Hans A. Nieper, M.D., indicates that orotates can penetrate cell membranes, delivering magnesium directly to the mitochondria and nucleus of cells. This is particularly important for heart and nerve cells, which cannot regenerate easily when damaged, making magnesium orotate crucial for tissue recovery. It is one of the most absorbable forms of magnesium, supporting overall health.
Magnesium Chloride
With higher bioavailability than magnesium oxide and citrate, magnesium chloride is equivalent to magnesium lactate in this regard. Its supplements have a low magnesium concentration (about 25 percent) to balance its high bioavailability. A supersaturated magnesium chloride oil can be applied to the skin to soothe sore muscles and is recommended for those who experience laxative effects from pills.
Magnesium Lactate
This type of magnesium offers higher bioavailability than magnesium oxide and is commonly used to manage digestive issues. However, those with kidney disease should avoid it.
Magnesium Sulfate
Also known as Epsom Salt, magnesium sulfate has an elemental concentration of 10 percent and low bioavailability. It contains magnesium, sulfur, and oxygen and is often added to baths to relieve sore muscles.
Magnesium Carbonate
Known as magnesite, magnesium carbonate is used to treat heartburn and upset stomach. Its bioavailability is about 30 percent when ingested, but it has a strong laxative effect in high doses. It’s also commonly used as chalk for drying hands by athletes.
Magnesium Glycinate, Malate, and Taurates
These chelated forms of magnesium are highly bioavailable but sold with lower concentrations of magnesium. They have various health benefits and uses.
For best results, magnesium supplements should be taken with calcium. I developed IntraCal? to provide the optimal ratio of calcium and magnesium orotate.