rchaves
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Hey,
I've tried a few different forms of magnesium and am currently taking a generic form of magnesium carbonate (150 mg daily before bed), mostly because it was cheap and available locally. But I thought I'd look into it a bit more and see if there was a preferred form and maybe "upgrade", so I did a big search and read most of the AM threads about magnesium and a bunch of articles on Wikipedia, trying to focus on the questions:
Unfortunately, it's still not at all clear to me which form I should take!
Any more information, supp recommendations, and corrections to the summary above would be really appreciated. Thanks guys.
Cheers!
I've tried a few different forms of magnesium and am currently taking a generic form of magnesium carbonate (150 mg daily before bed), mostly because it was cheap and available locally. But I thought I'd look into it a bit more and see if there was a preferred form and maybe "upgrade", so I did a big search and read most of the AM threads about magnesium and a bunch of articles on Wikipedia, trying to focus on the questions:
- Is a particular form of magnesium preferred? Why?
- Does it really matter what form of magnesium you take? Why?
- MAGNESIUM ASPARTATE
This is the Mg salt of aspartic acid. Some claim it's better than Mg malate. It has a 60% higher bio-availability than Mg oxide, but it's much more expensive. It's the form used in all ZMA proucts.
- MAGNESIUM CARBONATE (MgCO3)
The cheap form I'm taking now (150 mg daily before bed). Otherwise known as chalk. 30% bio-availability.
- CHELATED MAGNESIUM
For example Mg glycinate or Mg lysinate. Chelated means the magnesium is surrounded by amino acids. They are much better tolerated by the digestive system and have fewer side effects than other forms of Mg. Time-release versions may further reduce the occurrence of diarrhea. (Thanks Wikipedia.)
- MAGNESIUM CHLORIDE (MgCl2)
This salt form is used when magnesium is in a cream or gel. High bio-availability. It's also the form in Slow-Mag, a time-release supp that has an enteric coating which is supposedly easier on the GI tract. Also in some Vitamin Waters.
- MAGNESIUM CITRATE (C6H6O7Mg)
Commonly used as a laxative. Superior bio-availability (compared to Mg oxide) and buffering effect. One of the most easily absorbed salt forms of Mg. A bit expensive.
- MAGNESIUM GLUCONATE (MgC12H22O14)
Mg salt of gluconic acid. May be more bio-available than Mg citrate. May improve physical performance according to a dubious uncited Wikipedia stub.
- MAGNESIUM GLYCINATE
Common form of chelated Mg. Less likely to cause diarrhea, so it may be a good choice for people who already have loose stool or had undesired side effects from, e.g., Mg citrate.
- MAGNESIUM LACTATE
Mg salt of lactic acid. 99% bio-availability. Also in some Vitamin Waters.
- MAGNESIUM LEVULINATE (C10H14MgO6)
Mg salt of levulinic acid.
- MAGNESIUM LYSINATE
?
- MAGNESIUM MALATE (C4H4MgO5)
Another common form, this is the Mg salt of malic acid.
- MAGNESIUM OROTATE (C10H6MgN4O8)
Mg salt of orotic acid. Recommended by some for endurance athletes. According to one AM member, in the orotate form, the Mg supposedly reaches the brain much easier and promotes a more laid-back attitude (WTF?). The quacky unreferenced Wikipedia stub lists all kinds of potential heart benefits.
- MAGNESIUM OXIDE (MgO)
Perhaps the most common form, Mg oxide is also one of the cheapest, but not as well absorbed as other forms. It's not typically recommended due to poor absorption and bio-availability (e.g. 4%; 60% less than Mg aspartate). However, taking it with a meal can significantly help absorption. Too much can make your stool soft though. For example, in Animal Pak and many other multi-mineral supps because it's relatively dense/compact.
- MAGNESIUM PIDOLATE (C10H12N2MgO6)
Mg salt of pidolic acid.
- MAGNESIUM SUCCINATE
The Mg salt of succinic acid.
- MAGNESIUM SULFATE (MgSO4)
This form of Mg is found in epsom salts, which are used for baths. These are apparently really good for muscle recovery. If only I had a bathtub.... However, the Mg in epsom salts is not well absorbed (e.g. compared to Mg chloride) and is excreted faster (?).
- MAGNESIUM TAURATE
"Body rush of relaxation" experienced after taking it "so you know it's being absorbed" according at one AM poster.
Unfortunately, it's still not at all clear to me which form I should take!
Any more information, supp recommendations, and corrections to the summary above would be really appreciated. Thanks guys.
Cheers!