Is Your Magnesium of Any Value?

The appropriate form of magnesium can rapidly rectify a deficiency. Conversely, the wrong form might merely induce laxative effects. Here's a guide on selecting the correct type.

The Current Magnesium Moment

Magnesium is currently in the spotlight. New research emerges weekly, and the mainstream media is treating it as if it were a novel discovery. This is, in fact, a positive development. Alarmingly, up to 80% of individuals fail to obtain sufficient amounts of this mineral, which is involved in over 300 biochemical reactions within the body. This is clearly a cause for concern.

Consequences of Magnesium Deficiency

What occurs when your magnesium levels are low? The symptoms of magnesium deficiency often mirror those of low testosterone levels, as magnesium enhances testosterone bioavailability. A deficiency can lead to a reduced sex drive, easy weight gain, and difficulties in building muscle. Additionally, it has been linked to depression, anxiety, mental fogginess, poor sleep, low energy levels, and even hypertension.

The Magnesium Supplementation Dilemma

With the growing awareness, magnesium supplementation has become popular. However, the issue lies in the fact that there are several forms of magnesium. Some can quickly correct a deficiency, while others are barely effective, and some may cause excessive bowel movements.

Magnesium: A Comprehensive Buyer's Guide

Each form of supplemental magnesium has its own set of advantages and disadvantages. The following is a detailed breakdown:

Magnesium Glycinate

• Description: It is magnesium chelated with glycine, an amino acid, and is commonly found in premium supplements.

• Bioavailability: Extremely high. Its chelated form enhances intestinal uptake, making it highly absorbable.

• Strengths: Gentle on the stomach, rapidly increases magnesium levels. Glycine has calming properties, which can aid in sleep and reduce anxiety and stress.

• Weaknesses: More costly compared to magnesium oxide or citrate.

• Summary: Although it comes at a slightly higher price, it is the most effective for quickly correcting magnesium deficiency. Ideal for muscle recovery, it does not cause gastrointestinal issues like other forms. Taking it before bedtime can promote relaxation and better sleep.

• Our Recommendation: Our supplement, Elitepro Vital Minerals (available for purchase on Amazon), contains 400 mg of magnesium glycinate, along with other chelated minerals that are often lacking in most athletes.

Magnesium Oxide

• Description: A combination of magnesium and oxygen, frequently present in low - cost or generic supplements.

• Bioavailability: Very low. Its poor solubility in water results in poor absorption.

• Strengths: Cost - effective.

• Weaknesses: The low absorption rate limits its efficacy in correcting magnesium deficiency. It commonly causes gastrointestinal side effects such as diarrhea.

• Summary: Avoid magnesium oxide unless you are constipated and in need of a laxative.

Magnesium Citrate

• Description: Magnesium bound to citric acid.

• Bioavailability: Moderate.

• Strengths: Offers a good balance between bioavailability and affordability.

• Weaknesses: In high doses required to correct deficiencies, it may still cause loose stools or diarrhea. Larger tablets are typically needed.

• Summary: It is not as effective as magnesium glycinate but superior to magnesium oxide. In brief, it is an acceptable option.

Magnesium Sulfate (Epsom Salt)

• Description: Magnesium bound to sulfate, typically used in baths or intravenous (IV) therapy.

• Bioavailability: Low for oral use; variable for transdermal (bath) use. IV forms exhibit high bioavailability.

• Strengths: Epsom salt baths are inexpensive and relaxing. IV magnesium sulfate is utilized in medical settings for rapid magnesium replenishment.

• Weaknesses: Poorly absorbed orally and not suitable for routine supplementation. Transdermal absorption is a subject of debate and is likely minimal.

• Summary: Research on transdermal absorption remains inconclusive. Most studies suggest that sulfate is not an optimal choice for addressing low magnesium levels. However, it is highly effective in IV applications for conditions such as pre - eclampsia or arrhythmias.

Other Forms

There are other forms of magnesium available, such as malate, taurate, and orotate, but they are less common. While they may have potential applications, current research on these forms is limited.