Types of Magnesium

The types of Magnesium available on the market and how to choose the best one

Once we understand that magnesium deficiency is common among a large part of the population, for the reasons discussed in previous articles, incorporating a magnesium supplement into our diet can improve our health and prevent this deficiency. However, given the different types of magnesium available, we can list and differentiate each one to determine which best suits our needs. Another important factor to consider is the absorption rate of the mineral offered by each supplement, which depends on the absorption cofactor, such as salts.

Magnesium Chloride. Applications. Magnesium chloride is one of the magnesium salts with the highest absorption rate, 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. Furthermore, the chloride ion supports kidney function and can increase metabolism. It contributes the chloride component of its composition to the production of hydrochloric acid in the stomach, improving its absorption. This is particularly beneficial for anyone with low stomach acid, as it aids digestion. Magnesium Carbonate. Magnesium carbonate is a white powder compound that occurs naturally as dolomite and magnesite. This form provides 42% of the elemental mineral, with bioavailability rates ranging from 5% to 30%. In high doses, it can have a laxative effect. Magnesium carbonate reacts with hydrochloric acid in the stomach to form magnesium chloride, depending on stomach acid levels. Magnesium carbonate can help improve the solubility and bioavailability of fenofibric acid (a treatment for patients with high cholesterol and triglycerides). Given its laxative properties, the best way to take it is in the morning on an empty stomach. When this compound is in powder form, it can be dissolved directly in water or juice. Distinctions between Sodium Bicarbonate and Magnesium Carbonate: Sodium bicarbonate has an important property for athletic performance, as it can be effective during high-intensity training. In this scenario, due to the anaerobic system, the muscle environment tends to acidify, reducing pH and leading to decreased performance and fatigue. In such cases, it can act as a buffer, reducing acidity to sustain effort. It is not recommended in large doses as it could cause stomach upset. The main function of magnesium carbonate is as a remedy for constipation and also as an antacid. Magnesium oxide is a metal oxide belonging to the alkaline earth group, and it can be found naturally in metamorphic rocks. Its chemical formula is MgO, indicating 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 various household and industrial products, including as an antacid (relieving gastric reflux due to its high pH), a laxative, and, of course, in dietary supplements to address micronutrient deficiencies. This form of magnesium offers a high concentration (60%), but poor absorption levels due to its 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, finally our body will 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, which is why there is less magnesium per weight than in other forms, such as magnesium oxide. Magnesium citrate works by drawing water through the tissues via osmosis. Upon reaching the small intestine, it absorbs enough water to induce defecation. The extra water helps produce 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: it helps relieve constipation and prevent kidney stones, while also providing a source of magnesium. It is a great option for people with rectal or colon problems, but it is not suitable for those with diarrhea or loose stools. It is recommended to take it on an empty stomach with a glass of water to aid absorption. Magnesium Glycinate. Magnesium glycinate is the combination of the mineral magnesium with the amino acid glycine, forming a chelated bond (magnesium bonded to glycine, a non-essential amino acid). It is one of the most bioavailable and absorbable forms of magnesium, and also one of those least likely to cause gastrointestinal problems, such as the laxative effect of other forms and the induction of diarrhea. It is the safest option for correcting a long-term deficiency. Glycine is a large molecule, which means there is less magnesium per unit of weight. Furthermore, this amino acid is a neurotransmitter with anxiolytic properties, enhancing the relaxing effect of magnesium itself. Magnesium Glycinate can be an ideal formula for those seeking a supplement to increase calmness and mental relaxation. As we've seen, magnesium absorption can be affected by several factors, and another one not mentioned is the effect of phytates found in cereals and nuts. Phytates act as chelating agents, hindering magnesium absorption and drastically reducing its bioavailability. Therefore, whenever possible, it's best to consume magnesium and these foods separately from other meals. In this regard, magnesium glycinate helps reduce this effect, so if someone tends to take the supplement at breakfast, which typically includes foods like phytates, the problem will be lessened. Magnesium glycinate performs important physiological functions, such as helping to reduce fatigue, improve relaxation, combat stress, and alleviate anxiety. Magnesium malate provides 6.5% of the elemental magnesium with a stability constant of 1.55. The ionic bonds between magnesium and malic acid are weak and break easily, 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 contribute to a reduction in the symptoms of chronic fatigue. Both magnesium and malic acid help detoxify the body of heavy metals, such as aluminum toxicity. Furthermore, studies suggest that this combination may alleviate the symptoms of joint and connective tissue pain associated with fibromyalgia. 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 form for combating stress. It may aid in the detoxification of some heavy metals, such as lead, and other toxic chemicals. Ascorbic acid is involved in the absorption, transport, and storage of iron. In the intestines, it stimulates ferritin synthesis to promote iron storage in cells. It also possesses important antioxidant properties. Magnesium sulfate is the result of combining the mineral with a salt found extensively in the geological environment, obtained from the mineral epsomite, a white solid found on the Earth's surface. It is also found in oceans and natural springs. Magnesium sulfate provides 10% of the essential mineral. It helps improve nutrient absorption, eliminate toxins, and relieve migraine headaches. It can be administered intravenously to treat acute migraines. Among the potential benefits of these salts are: stress management and relaxation, relief from pain and muscle cramps, regulation of electrolyte levels, and support for the proper function of muscles, nerves, and enzymes. Magnesium lactate. This type has a moderate concentration but high bioavailability. It is used to treat digestive problems. Magnesium lactate promotes heart health. It also supports the nervous and digestive systems. This supplement is contraindicated for people with heart or kidney disease. Our safe choice: Magnesium Bisglycinate (see here). Among the different magnesium compounds, we were very clear about the main characteristics our formula had to meet, offering very specific benefits for our bodies and guaranteeing the highest possible absorption rate, or bioavailability. It's completely useless to take a nutritional supplement to address a potential deficiency if all we're going to achieve is that, due to the compound itself or other causes, we end up excreting it, leading to no improvement in our condition due to the extremely low absorption rates it offers. Furthermore, 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 hyperactivation. However, this does not mean that glycine makes us drowsy. It contributes to the fluidity of cognition. It is believed that glycine secretion helps cognitive functions develop more effectively. For example, remembering or making decisions become more spontaneous and easier, perhaps in part because the absence of excessive stress makes planning these functions simpler. It converts glucose into energy, thus helping to regulate blood sugar levels. It also helps repair damaged tissue.
• Vitamin B6 contributes to the normal functioning of the nervous system and the metabolism that produces our energy. 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 to produce energy and the functioning of our muscles, it contributes to reducing tiredness and fatigue, it helps in the synthesis of proteins and contributes to the maintenance of good bone and dental health.