Studies on the bioavailability of different magnesium salts consistently demonstrate that organic salts of magnesium (e.g., Mg citrate) have a higher bioavailability than inorganic salts (e.g., Mg oxide) [19].
Tips for improving magnesium absorption
reducing or avoiding calcium-rich foods two hours before or after eating magnesium-rich foods. avoiding high-dose zinc supplements. treating vitamin D deficiency. eating raw vegetables instead of cooking them.
Supplements that contain inorganic magnesium are harder for the body to absorb, but they contain highly concentrated magnesium. On the other hand, supplements that contain organic magnesium have been shown to be easier for the body to absorb, but contain a lower concentration of magnesium.
Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
Supports bone health: Magnesium is an essential mineral for bone health, and magnesium glycinate may be particularly effective at promoting bone strength and density.
Magnesium Glycinate is Required in The Organism for:
Regulating heartbeats and body temperature. The metabolism of calcium, phosphorus, potassium, zinc and sodium. Better uptake of Vitamin C, D and E, and better absorption of B-group vitamins. The functioning of the cardiac muscles and the control of blood circulation.
It is a good idea to take a B-vitamin complex, or a multivitamin containing B vitamins, because the level of vitamin B6 in the body determines how much magnesium will be absorbed into the cells.
A variety of drugs including antibiotics, chemotherapeutic agents, diuretics and proton pump inhibitors can cause magnesium loss and hypomagnesemia (see Table 3).
Magnesium and vitamin D
One important function and benefit of vitamin D is that it helps the body absorb calcium, which in turn plays a part in how your body absorbs magnesium.
Magnesium glycinate is especially for people with nerve pain or nerve degenerative diseases like diabetes mellitus and multiple sclerosis.
Ans: Compared to magnesium oxide, magnesium glycinate is better absorbed by the body due to its bioavailability and high absorption rate.
Magnesium chloride: This form of magnesium is often used topically, in the form of lotions or oils, to support muscle and joint health, says Hartnett.
There have been reports from human studies of bone lesions and lower BMD in cases of acute exposure to high-dose magnesium (19–22), but to our knowledge, there are no data on chronic exposure to excess magnesium intake in relation to BMD and fracture risk.
A recent study by Frost & Sullivan, funded through a Council for Responsible Nutrition Foundation grant, found that women aged 55 and older who take 100 mg of magnesium supplements per day could reduce their risk of osteoporosis and potentially save $6.8 billion in hospital utilization costs.
Why use citric acid? Because it makes magnesium more bioavailable or easily absorbed by your digestive tract. Your stomach and intestines can more easily absorb the citric acid and the magnesium along with it. Most magnesium supplements with citric acid, therefore, are taken orally to replenish low magnesium levels.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Which magnesium is best for heart health? If heart health is the goal, you'll actually want a few different forms of magnesium in your supplement! Magnesium citrate is the form of magnesium that your body absorbs with the most ease. Magnesium oxide has a higher level of elemental magnesium in it.
The lowdown. Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.