Types of Magnesium Supplements - A Pharmacist's Guide to Magnesium Glycinate vs Magnesium Citrate
Imagine you're walking down the supplement aisle of your local drug store and presented with over twenty types of magnesium, all claiming to have similar benefits. If this leaves you feeling confused, you're not alone. This article will dive into the world of magnesium supplements to help you select the best magnesium based on your body's physiology because not all magnesium is created equal.
Why is magnesium important?
Magnesium is the fourth most common mineral in the body and is involved in more than 300 enzymatic reactions. It is essential for protein synthesis, muscle contraction, blood glucose control, blood pressure regulation, normal nerve function, cell division, and energy production. Nuts, whole grains, brown rice and grain products, fish, seafood, vegetables, legumes, and berries are some dietary sources of magnesium.
Although magnesium can be easily obtained from our diet, there has been an unprecedented rise in magnesium deficiency in the Western world. Experts suggest the rise in Magnesium deficiency is most likely due to:
- Higher processing of foods,
- Lower soil levels of magnesium are used to grow our vegetables,
- Reduced absorption of magnesium due to Vitamin D deficiency,
- Medicines such as Diuretics, Antacids, and certain Antibiotics can reduce Magnesium levels, and
- Alcohol and caffeine can increase magnesium excretion.
What are the signs of magnesium deficiency?
The signs and symptoms of magnesium deficiency include:
- Nausea, vomiting
- Muscle cramps and/or spasms
- Fatigue, weakness
- Unable to think clearly
- Migraines
Which magnesium is best to buy?
There are many different forms of magnesium salts, each with unique characteristics. The best type of magnesium supplement will depend on your body's physiology and health goals.
Our aim is to help you translate the ingredients list so that you can make more informed decisions. As always, check with your healthcare professional if you're unsure.
Magnesium Oxide has a very low absorption rate due to its low solubility. Supplements formulated with Magnesium Oxide or Magnesium Hydroxide will tend to be very large in size to make up for their low bioavailability. This can be problematic if you have swallowing difficulties. In a powder form, consumers will have to take higher dose.
Magnesium Sulfate can be found in supplements commonly known as Epsom Salts to relieve sore muscles. Magnesium Sulfate also has very poor oral bioavailability. Supplements containing Magnesium Sulfate, Magnesium Oxide or Magnesium Hydroxide will always be cheaper to purchase.
Magnesium Citrate is found to have much greater bioavailability when taken on an empty stomach compared to Magnesium Oxide. It also has a mild laxative effect by attracting water into the colon, making it a favourable option for people with constipation.
Magnesium Ascorbate is a magnesium compound attached to Ascorbic Acid (Vitamin C). When Magnesium is coupled with buffered Vitamin C, it improves the oral bioavailability of magnesium and reduces gastrointestinal discomfort.
Magnesium Diglycinate is a chelated form of magnesium and the amino acid glycine. The presence of glycine improves the solubility of the entire compound hence, increasing its bioavailability. The presence of glycine also provides a calming effect to the nervous system, making it ideal to aid sleep if better sleep is also one of your goals. The difference between Magnesium Glycinate and Magnesium Diglycinate is the latter has two glycine amino acids attached. Some studies suggest the diglycinate form exhibit greater bioavailability.
Magnesium Chloride is a magnesium salt bound to chlorine. It is completely ionized across a large pH range, from pH 2 (found in stomach acid) to pH 7.4 (found in blood and lymph) and is well absorbed. The chloride part of the compound produces Hydrochloric Acid in the stomach to enhance its absorption. This is useful for anyone with low stomach acid (production of stomach acid declines with age) or taking antacids. Magnesium Chloride is also well absorbed via the skin, making it an ideal form for topical applications such as magnesium sprays and magnesium oils.
There are many ways to use magnesium supplements and choosing a product can be overwhelming. Nonetheless, we hope this summary is useful when it comes to choosing your next magnesium supplement.
As always, check with your healthcare professional before starting on any supplement to ensure it is appropriate for you.
References:
- Magnesium: Fact Sheet for Health Professionals. National Institute of Health. Published August 2002. Access: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- What you should know about magnesium. Harvard Health Publishing. Published December 2017. Access: https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2
