According to researchers, studies have found that people with higher magnesium intakes have higher bone mineral density, and lower risk of osteoporosis, compared with people with lower intakes of magnesium. Adequate levels of magnesium is essential for absorption/metabolism of vitamin D3 and calcium. There is also new evidence shifts the focus onto magnesium, indicating that it plays a central role in determining how much vitamin D3 our bodies can make. Without optimum levels of magnesium, vitamin D3 may not be utilized fully by the body. Magnesium is needed to convert vitamin D3 to its active form.
Remember also that magnesium deficiency can inhibit neurotransmitters and constrict blood vessels, which can provoke a migraine headache in people susceptible to them. The American Migraine Foundation recommends 400-500 mg of magnesium supplementation per day to prevent migraines.
The Recommended Dietary Allowance (RDA) magnesium for adult is about 400 mg daily for men and 300 mg for women.
The preferred amino acids for chelation with magnesium are aspartic acid or glycine.
Most chelated forms of magnesium comprise 10 – 20% magnesium bound to 80 – 90% of an amino acid.
Magnesium Aspartate: Oral absorption is good.
Magnesium Diglycinate:This is magnesium bound to glycine. Approximately 24% of magnesium from magnesium diglycinate is absorbed.
Magnesium Fumarate: oral absorption is good.
Magnesium Gluconate: Oral absorption is good. Does not cause diarrhea.
Magnesium Glycinate: oral absorption is good.
Magnesium Lactate: oral absorption is good.
Magnesium Malate: oral absorption is good.
Magnesium Orotate: oral absorption is good.
Magnesium Phosphate: oral absorption is good.
Magnesium Picolinate: oral absorption is good.
Magnesium Succinate: oral absorption is good. Another good supplemental form of magnesium.
Causes Diarrhea:
Magnesium Citrate: oral absorption is good as it is less dependent upon hydrochloric acid for absorption compared with magnesium oxide. But causes diarrhea.
Magnesium Hydroxide: used pharmaceutically as an antacid and as a laxative.
Magnesium Sulphate: not very well absorbed into the body and acts as a laxative. Care should be taken in people with impaired kidney function.
Magnesium Oxide: used pharmaceutically as an antacid and a laxative. It causes diarrhea in some people. Poor absorption but better than carbonate. Magnesium oxide depends on hydrochloric acid for absorption. Without hydrochloric acid, or on a proton pump inhibitor (PPI) virtually none is absorbed.
Poor absorption:
Magnesium Carbonate : Magnesium Carbonate although bound to carbon, its absorption rate is very poor; 23% of magnesium and carbonate is absorbed.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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