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Ever get confused when purchasing magnesium supplements - which ones are the best choice for specific symptoms. Aspartate, oxide, sulfate, diglycinate, chloride, lactate, carbonate - aren't all magnesiums the same? Magnesium supplements can improve symptoms of heartburn, leg cramps, eye twitches, menstrual and menopause sleep, stress and depression. Magnesium can help with constipation, by loosening the bowel, however, some forms can upset the stomach.
Individual forms of magnesium have different bio-availability - meaning how well they are absorbed. Some symptoms require or benefit from specific forms of magnesium. For example, constipation sufferers will benefit from the forms that don’t absorb well - have a low bio-availability. Other disorders require well-absorbed forms of magnesium, such as heart disorders and blood pressure.
Magnesium is a mineral found in nature and in many foods, and is abundant in the human body -responsible for at least 300 enzymatic functions that control various biochemical reactions in the body.
Some of these processes include:
Magnesium orotate
This form of magnesium, also known as oratic acid, penetrates cell membranes, carrying magnesium into the cells. It has been credited for offering cardiovascular and neuronal protection. Estimates of of bio-availability are currently unavailable.
Magnesium citrate
This is a popular form of magnesium due to its high solubility in water and potential use in liquid form. It has a much higher bio-availability - amounting to roughly 30% depending on purity and concentration.
Magnesium tartrate and magnesium malate
These share the same properties as magnesium citrate though not as common in supplement form.
Magnesium Aspartate
This is magnesium bound to amino acids (a protein) and is shown to have a better bio-availability than citrate and oxide forms.
Magnesium Di glycinate
This form of magnesium has been suggested as the safest option when correcting a long-term deficiency. It’s also known to be absorbed differently in the gut compared to other forms.
Magnesium L-threonate
This form of magnesium is found to increase the magnesium levels in the brain and support learning.
Magnesium chloride
Despite only having around 12% magnesium, this form is credited to have one of the best absorption rates compared to other inorganic magnesium salts. it is commonly used in supplements and is known to aid kidney function along with potassium. This one is also used in topical products.
Magnesium lactate
This form is often used to treat digestive issues such as heartburn, indigestion, or stomach upset.
Magnesium oxide
This form has one of the lowest bio- availability in the body amounting to only 4-5% but can be increased to 10% if taken as a effervescent tablets. Due to its low bio availability, this form of magnesium is often used as a laxative. It is used in supplements as a filler because of its low molecular weight .
Its low bio-availability may also induce diarrhea as a high percentage is excreted.
Magnesium Dihydroxide
This form is also known as "Milk of magnesia" and commonly used as a laxative.
Magnesium carbonate
This form of magnesium is known to possess 30% bio-availability. It acts as a laxative when taken in high amounts. One of its primary uses is in sports as a drying agent or gym chalk.
Intense physical activity can deplete magnesium stores, so athletes, or those who are physically active, will often benefit from supplementing with magnesium. Replenishing the body's magnesium stores can supports ATP metabolism, prevent inflammation and greatly speeds up muscle recovery. Adenosine triphosphate, better known as ATP, is a cell's main source of energy.
Having adequate levels of magnesium can help prevent formation of gallstones and kidney stones, migraines, constipation, hypertension, heart attack, insomnia, PMS and osteoporosis.
While the magnesium needs vary from person to person the Australian Government National Health and Medical Research Council recommends the following daily requirements:
Poor diet, diabetes and other illnesses, chronic diarrhoea or bowel disease and kidney failure. Medications such as fluid tablets and medicines for ulcers or reflux can reduce levels of magnesium if taken for long periods. Despite the abundance of magnesium in everyday food, there are still those who are unable to consume these foods or have medical conditions that make dietary intake impractical or inefficient and magnesium supplementation may be necessary.
Too much magnesium can also cause symptoms. These can include:
It is important to check with your doctor before supplementing with magnesium.