Types of Magnesium

The types of Magnesium that can be chosen on the market and how to choose the best one

Once we are aware that magnesium deficiency is common among a large part of the population, for the reasons we have seen in previous articles, choosing to add a magnesium supplement to our diet can improve our health by avoiding this potential deficiency. However, within the different types of magnesium that exist, we can list and differentiate each one, and thus know which one best suits our needs. Another important factor to consider is the mineral absorption rate that each compound offers, depending on the element that acts as an absorption cofactor, such as salts.

Magnesium Chloride. Applications. Magnesium chloride is one of the most easily absorbed magnesium salts, despite containing only about 12% elemental magnesium. It has a stability constant of 0 and is the best form of magnesium for detoxifying cells and tissues. On the other hand, the chloride ion helps kidney function and can increase metabolism. It provides the chloride component of its composition to produce hydrochloric acid in the stomach and improve its absorption. This is particularly suitable for anyone with low stomach acid, which will aid digestion. Magnesium Carbonate. Magnesium carbonate is a white powdery compound that occurs naturally as dolomite and magnesite. This form provides 42% of the elemental mineral, with bioavailability ratios ranging from 5-30%. In high doses, it can cause laxative effects. Magnesium carbonate reacts with hydrochloric acid in the stomach to form magnesium chloride, depending on stomach acid levels. Magnesium carbonate may help improve the solubility and availability of Fenofibric Acid (Treatment in patients with high cholesterol and triglycerides in the blood). Given its laxative properties, the best way to take it may be in the morning on an empty stomach. When this compound comes in powder form, it can be diluted directly with water or juice. Distinctions between Sodium Bicarbonate and Magnesium Carbonate. Sodium bicarbonate has an important property for athletic performance, as it can act during high-intensity training. In this scenario, due to the anaerobic system, it tends to acidify the muscle environment and reduce pH, leading to decreased performance and fatigue. In this case, it can act as a "buffer" and reduce acidity to maintain exercise. It is not recommended in large doses as it could cause stomach upset. The main function of magnesium carbonate would be as a remedy for constipation and also as an antacid. Magnesium Oxide. It is a metal oxide belonging to the alkaline earth group and can be found naturally in metamorphic rocks. Its chemical formula is MgO, which indicates that it contains one magnesium atom and one oxygen atom, forming an ionic bond. Magnesium oxide has a wide range of uses and can be found in a number of household and industrial items, including as an antacid remedy (it relieves gastric reflux due to its high pH), a laxative, and, of course, in dietary supplements to supplement micronutrients that may be lacking in our diet. This form of magnesium offers a high concentration (60%), but poor absorption rates due to a high stability constant. Intestinal absorption is estimated to be around 4%. Example: from a 500mg capsule of magnesium oxide, we will obtain a presence of the mineral of 60%, which is equivalent to 300mg, of which, our body will finally absorb 4%, that is, 12mg. Magnesium Citrate. Derived from the magnesium salt of citric acid, this form of magnesium has a lower concentration but good bioavailability (16%), promoted by the magnesium-citric acid bond. Citrate is a large molecule, so it contains less magnesium per weight than other forms, such as magnesium oxide. Magnesium citrate works by drawing water through the tissues by osmosis. Upon reaching the small intestine, it receives enough water to induce defecation. The extra water helps generate a larger stool volume, stimulating intestinal motility and thus resulting in a mild laxative effect. Since citric acid is a mild laxative, magnesium citrate offers a dual benefit: as an aid for constipation and prevention of kidney stones, as well as a source of magnesium. It's a great option for people with rectal or colon problems, but it's not suitable for those with diarrhea or loose stools. It's recommended to take it on an empty stomach with a glass of water to aid absorption. Magnesium Glycinate. Magnesium glycinate is the union of the mineral with the amino acid glycine, thus creating a chelated bond (magnesium bound with glycine, a non-essential amino acid). It is one of the most bioavailable and absorbable forms of magnesium, and also one of those that can cause the fewest gastrointestinal problems, such as the laxative effect of other forms and induce diarrhea. It is the safest option to correct a long-term deficiency. Glycine is a large molecule, which means there is less magnesium per weight. This amino acid is also a neurotransmitter with anxiolytic properties, enhancing the relaxing effect of magnesium itself. Magnesium Glycinate may be an ideal formula for those seeking a supplement to increase mental calm and relaxation. Magnesium absorption, as we've seen, can be due to several factors, and another one not mentioned is the phytates found in cereals and nuts. They act as a chelating agent, drastically reducing the mineral's bioavailability. Therefore, whenever possible, it's best to consume magnesium and these foods in separate meals. In this sense, magnesium glycinate offers a boost to reduce this effect, and therefore, if the person tends to consume the supplement at breakfast, and it normally includes foods with these characteristics, the problem will be reduced. Magnesium glycinate performs important physiological functions, such as helping to reduce fatigue, improve relaxation, combat stress, and mitigate anxiety. Magnesium Malate This form of magnesium provides 6.5% of the elemental mineral with a stability constant of 1.55, with weak ionic bonds between magnesium and malic acid, which are easily broken, making it readily soluble in the body. Malic acid is used in the mitochondria as part of energy production, playing a role in both ATP synthesis and the Krebs cycle. This may have shown a reduction in the symptoms of chronic fatigue. Both elements, magnesium and malic acid, detoxify heavy metals in the body, such as aluminum toxicity. Furthermore, this combination, according to studies, may alleviate the symptoms of joint and connective tissue pain caused by fibromyalgia. Magnesium Ascorbate. Magnesium ascorbate is a source of vitamin C and magnesium. It is a neutral salt with higher gastrointestinal tolerance than other forms. It contains 6.4% of the elemental mineral. This organic compound is recognized as the most natural and bioavailable for the body to combat stress. It can aid in the detoxification of some heavy metals, such as lead, and other toxic chemicals. Ascorbic acid is involved in iron absorption, transport, and storage. It also stimulates ferritin synthesis in the intestines to promote cellular storage. It also has important antioxidant properties. Magnesium sulphate. It is the result of combining the mineral with a salt widely found in the geological environment, obtained from the mineral epsomite, a white solid substance found on the Earth's surface. In addition, it is also found in oceans and natural springs. It provides 10% of the elemental mineral. Sulfate helps improve nutrient absorption, eliminate toxins, and help relieve migraine headaches. It can be administered intravenously to treat acute migraines. Among the potential benefits these salts offer are: helping to cope with stress and achieving a greater sense of relaxation, relieving pain and muscle cramps, helping to regulate electrolyte levels, and ensuring proper muscle, nerve, and enzyme function. Magnesium Lactate. This type exhibits a moderate concentration but high level of bioavailability. It is used as a treatment for digestive problems. Magnesium lactate promotes heart health. It also facilitates the functioning of the nervous and digestive systems. The supplement is contraindicated for heart or kidney diseases. Our safe choice: Magnesium Bisglycinate (see here) Among the different magnesium compounds, we were very clear about the main characteristics our formula needed to meet, offering very specific benefits for our body and ensuring the highest possible absorption rate and bioavailability. It's completely pointless to take a nutritional supplement to alleviate a potential deficiency if, due to the compound itself or other causes, we end up excreting it, resulting in no improvement in our condition due to the extremely low absorption rates it offers. In addition, by combining it with vitamin B6 and L-Glycine, we achieve a series of added benefits:

• Glycine acts on certain areas of the brain, helping us enter a state of relative calm, that is, an absence of stress. Thanks to this effect, glycine makes it relatively difficult to enter a state of nervous hyperarousal. However, this doesn't mean that glycine makes us sleepy. It contributes to cognitive fluidity. Glycine secretion is believed to help cognitive functions develop more efficiently. For example, remembering or making decisions become more spontaneous and easier to perform, perhaps in part because the absence of excessive stress makes planning easier when guiding these functions. It converts glucose into energy, thus helping to regulate blood sugar levels. It helps repair damaged tissues.
• Vitamin B6 contributes to the normal functioning of the nervous system and our energy-producing metabolism. It helps with the normal functioning of proteins and glycogen, the formation of red blood cells, the normal functioning of the immune system and psychological function, the regulation of hormonal activity, and the reduction of tiredness and fatigue.
• Magnesium is essential for the proper functioning of the nervous system and psychological function. It helps our body produce energy and support muscle function. It contributes to reducing tiredness and fatigue, aids in protein synthesis, and contributes to maintaining healthy bones and teeth.