Magnesium File, part 2 of 3; Following:Magnesium, an essential for health!!!
There are definitely (too) many types of magnesium available on the shelves of pharmacies and health food stores. Questions you might ask yourself in the face of all this offer:
-Which one to choose?
-Are they all the same quality?
-Do they all have the same effect?
-Are they all absorbed the same way?
-Why would I pay more for one magnesium than another Is there a real differencee?
-And how much should I take?
Here is what we will try to elucidate here.
Each magnesium has its effect!
On the one hand, there are some things to clarify when we look at the labels on magnesium bottles. We find there, in general, the quantities of total magnesium salts, and the contents of elemental magnesium. What is to be considered is in fact the elemental magnesium content, and not the total amount of magnesium.
Then, another important concept is the bioavailability of the product. Bioavailability is the amount of a substance that is absorbed by the body. Thus, not all magnesium is absorbed equally.
You can see in the table below the main types of magnesium, their elemental magnesium content, their functions and the bioavailability of each form.
|
Form |
Elemental Magnesium Content |
Functions |
Bioavailability |
|
Oxide Hydroxide |
60% 41% |
Forms often used in lower quality supplements. Laxative properties, often associated with milk of magnesia. |
Weak Poor bowel tolerance |
|
11-16% |
Calming effect, used for chronic pain, anxiety, insomnia, tired legs and muscle cramps. |
Very high Good bowel tolerance |
|
|
Aspartate |
7% |
Used for chronic fatigue, but not recommended for migraines and headaches |
Good Good bowel tolerance |
|
11% |
Helps muscle aches, and can relieve people with fibromyalgia or multiple sclerosis |
Very high Good bowel tolerance |
|
|
9% |
Used to stabilize cardiac arrhythmia and heart disease |
Very high Good bowel tolerance |
|
|
8% |
The only magnesium to cross the brain-brain barrier. Used for focus, memory and brain injury |
Very high Good bowel tolerance |
|
|
Citrate |
16% |
Commonly used form, very well absorbed, used to increase magnesium levels. In high doses, causes diarrhea, and should be avoided by those with bowel disease. |
Very high Lower bowel tolerance |
The only contraindication: people with kidney failure should not take supplements without consulting their doctor.
How much should I take and when?
On the one hand, practitioners recommend taking the dose of magnesium just before going to sleep because it has a relaxing effect that helps with sleep quality. You will also have to find your individual dose, because each person has their own intestinal tolerance. It is therefore recommended to start with the lowest dose, and gradually increase it each night. The day when the stools soften, it will be necessary to reduce the dose to respect its intestinal tolerance. Once the lack has been filled, the dose can be reduced again to maintain intestinal comfort, while filling the daily lack of this precious mineral.
Some people need more magnesium than the recommended doses (i.e. 6mg/kg of body weight/per day), for example pregnant women, adolescents, the elderly, and athletes, people living under chronic stress. So, depending on each person's tolerance, it could be longer before you see the magnesium deficiency symptoms disappear.
In summary, almost everyone needs to supplement with magnesium! It remains to choose the right product, for the functions sought. We choose a good product, of quality, easily absorbable and well tolerable. Avoid low-end products, which will cause you more problems than good.
Great deal!
References :
- https://drcarolyndean.com/2011/01/glutamates-in-magnesium-chelates/
- Roth, Jennifer. Doctoral thesis University of Lorraine: Magnesium, an essential mineral Survey of pharmacy patients; 2017-06-21..
- Heather Dessinger and Dr. Lori Valentine Rose, Magnesium yes, but which 2018-11-23;; https://www.innovnaturopathie.com/magnesium-oui-lequel/
- https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspxdoc=magnesium_pss
Article written by Audrée Hogue