Magnesium File, part 2 of 3; continuation of: Magnesium, an essential for health!!!
There are definitely many (too many) types of magnesium offered on the shelves of pharmacies and natural food stores. The questions one might ask in the face of all this variety are:
-Which one to choose?
-Are they all of the same quality?
-Do they all have the same effect?
-Are they all absorbed in the same way?
-Why would I pay more for one magnesium than another? Is there a real difference?
-And in what quantity should I take it?
Here is what we will try to elucidate here.
Each magnesium its effect!
On the one hand, there are certain things to clarify when we look at the labels on magnesium bottles. We generally find the total amounts of magnesium salts and the contents of elemental magnesium. What should actually be considered is the content of elemental magnesium, not the total amount of magnesium.
Next, another important concept is the bioavailability of the product. Bioavailability refers to the amount of a substance that is absorbed by the body. Thus, not all magnesiums are 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.
|
Shape |
Elementary magnesium content |
Functions |
Bioavailability |
|
Oxide Hydroxide |
60% 41% |
Forms often used in lower quality supplements. Laxative properties, often combined with milk of magnesia. |
Low Poor intestinal tolerance |
|
11-16% |
Soothing effect, used for chronic pain, anxiety, insomnia, tired legs, and muscle cramps. |
Very high Good intestinal tolerance |
|
|
Aspartate |
7% |
Used for chronic fatigue, but not recommended for migraines and headaches |
Good Good intestinal tolerance |
|
11% |
Helps with muscle pain and may relieve people suffering from fibromyalgia or multiple sclerosis |
Very high Good intestinal tolerance |
|
|
9% |
Used to stabilize cardiac arrhythmia and heart diseases |
Very high Good intestinal tolerance |
|
|
8% |
The only magnesium to cross the blood-brain barrier. Used for focus, memory, and brain injuries |
Very high Good intestinal tolerance |
|
|
Citrate |
16% |
Commonly used form, very well absorbed, used to increase magnesium levels. At high doses, it causes diarrhea and should be avoided by those with intestinal diseases. |
Very high Less good tolerance of the intestines |
The only contraindication: people with kidney failure should not take supplements without consulting their doctor.
*** Above all, do not forget, for any medical problem, consult a healthcare professional before self-medicating. ***
In what quantity should I take it and at what time?
On the one hand, practitioners recommend taking the magnesium dose just before going to sleep because it has a relaxing effect that helps improve sleep quality. It is also necessary to find one's individual dose, as each person has their own intestinal tolerance. It is therefore recommended to start with the smallest dose and gradually increase it each night. The day the stools soften, the dose should be reduced to respect intestinal tolerance. Once the deficiency is corrected, the dose can be reduced again to maintain intestinal comfort while meeting the daily need for this precious mineral.
Some people need more magnesium than the recommended doses (6mg/kg of body weight per day), for example pregnant women, teenagers, the elderly, athletes, and people living with chronic stress. Therefore, depending on individual tolerance, it may take longer before the symptoms of magnesium deficiency begin to fade.
In summary, almost everyone needs to supplement with magnesium! The key is to choose the right product for the desired functions. Choose a good quality product that is easily absorbable and well tolerated. Avoid low-quality products, which will cause you more problems than benefits.
The continuation and conclusion of the series in the 3rd of 3 articles, here:
What if magnesium helped ADHD?!?
Happy shopping!
References:
- https://drcarolyndean.com/2011/01/glutamates-in-magnesium-chelates/
- Roth, Jennifer. Doctoral thesis University of Lorraine: Magnesium, an essential mineral? Survey among pharmacy patients; 2017-06-21.
- Heather Dessinger and Dr. Lori Valentine Rose, Magnesium yes, but which one? 2018-11-23; https://www.innovnaturopathie.com/magnesium-oui-lequel/
- https://www.passeportsante.net/en/Solutions/PlantsSupplements/Sheet.aspx?doc=magnesium_ps
Article written by Audrée Hogue