Magnesium Supplements - what you need to know!

Before you buy magnesium, you can find out here what you need to consider.

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If you want to buy magnesium, you have come to the right place. With us you will find top quality magnesium products, guaranteed free of additives and allergens. Before you buy magnesium, you can find out here what you need to consider.

Magnesium is the superstar among minerals and is becoming increasingly popular as a dietary supplement. The reason for this is that up to 75% of the population suffers from a magnesium deficiency. Here you can find out what really matters if you want to buy magnesium.

Why should you take magnesium?

• relaxes the muscles and prevents muscle cramps
• widens the blood vessels and promotes blood circulation
• is a natural anti-stress agent
• promotes inner peace and relaxation
• regulates and lowers high blood pressure
• important for strong bones and teeth
• increases energy and performance
• increases the oxygen supply
• helps with migraines and ringing in the ears
• stabilises blood sugar
• prevents arrhythmia
• promotes fat burning
• ensures warm hands and feet

Which magnesium supplement is the best?

There are so many different magnesium forms and products that even insiders find it difficult to answer this question. In our opinion, the best thing is the magnesium supplement that you take regularly, every day. That means a magnesium preparation that you tolerate well and that is good for you personally - because magnesium can only really develop its wonderful effect if you take it every day.

When buying magnesium, you should consider the following:

• Amount of elemental magnesium
• Magnesium compound
• Absorption (bioavailability)
• Compatibility
• Dosage Form
• Dosage and application
• Price-performance ratio

Which magnesium compounds are there?

100% pure magnesium is unsuitable as a food supplement. It is unstable and highly reactive. Magnesium also occurs as a magnesium compound in nature.

There are a large number of different magnesium compounds. Each compound has a slightly different therapeutic property, absorption rate and effect.

• magnesia
• magnesium hydroxide
• magnesium glycinate
• magnesium malate
• magnesium aspartate
• magnesium chloride
• magnesium citrate
• magnesium phosphate
• magnesium orotate
• magnesium gluconate

Here is a description of these magnesium compounds. There are other magnesium compounds available, but the most important are those listed here.

Magnesium glycinate

Magnesium as organically bound magnesium glycinate has a relaxing effect and soothes the nerves. Due to its binding to the amino acid glycine, it is by far the best magnesium for our lifestyle characterised by stress and tension. Magnesium glycinate is the best tolerated magnesium and therefore ideal for sensitive people. It has a very high bioavailability and a good price / performance ratio.

Magnesium malate

Malic acid (malate) is an important part of the energy production in the body. By binding magnesium to malic acid, magnesium malate becomes the best magnesium for more energy. It is also ideal for fibromyalgia, fatigue, and muscle pain. Magnesium malate is well tolerated, has a very high bioavailability and a good price / performance ratio.

Magnesium citrate

Magnesium citrate is one of the most popular and well-known magnesium compounds. The binding of magnesium to citrates creates organically bound magnesium citrate. It is a well tolerated form of magnesium. Magnesium citrate works well to compensate for a magnesium deficiency. If taken in high doses, it can have a laxative effect in some people. Magnesium citrate has a high bioavailability and a very good price / performance ratio.

Magnesium oxide

Magnesium oxide has a low bioavailability but a very high content of elemental magnesium. It is ideal for people who occasionally relieve constipation and want to take magnesium at the same time. Magnesium oxide acts as a mild laxative and is rather unsuitable for long-term use. Therefore, it is not recommended if you are deficient in magnesium. Because there are much better magnesium compounds.

Magnesium aspartate

The binding of magnesium to aspartic acid (an amino acid) creates organically bound magnesium aspartate. It has a very high bioavailability and a good price / performance ratio. Unfortunately, the aspartic acid it contains can lead to undesirable side effects in some people. There may be inner restlessness, nervousness or other mental disorders. You can only find out whether you can tolerate magnesium aspartate by trying it yourself.

Which magnesium products are there?

Most magnesium products contain only one magnesium compound. But there are also products that combine several magnesium compounds.

• Magnesium mono-preparations
• Depending on the purpose for which magnesium is used, mono-preparations that contain only one magnesium compound are more suitable than magnesium mixtures.
  
  

  This is the case, for example, when magnesium oxide is taken to stimulate bowel movements. Magnesium malate is recommended as a single preparation for people with fibromyalgia.

• Magnesium multi-preparations
• Those who value maximum bioavailability and optimal tolerance should use a magnesium multi-preparation. The combination of several magnesium compounds can further increase the spectrum of activity, bioavailability and absorption.
  
  

  Depending on their connection, the magnesium molecules are absorbed in different sections of the intestine via different transport routes. At the same time, tolerance is increased and possible side effects are reduced to a minimum.

  However, the prerequisite for this is that it is a sensible magnesium formula that does not combine too many magnesium compounds. If too many magnesium compounds are combined in one formula, there is so little of each magnesium compound that it cannot make any real contribution to the effect.

  Magnesium multi-preparations are therefore ideal for everyone who wants to compensate for a magnesium deficiency as quickly as possible. Even sensitive people should definitely choose a magnesium multi-preparation.

Magnesium dosage forms

Magnesium is available in a wide variety of dosage forms such as tablets, capsules, ampoules, powder, effervescent tablets, etc.

• Magnesium tablets
• Magnesium tablets are cheaper to manufacture than other dosage forms. That is why they are mainly offered by discounters or other low-cost providers.
  
  

  Magnesium tablets have some disadvantages. Tablets must be pressed under high pressure and using unwanted tableting aids, so that they do not fall apart. Dyes or coating agents are also often used.

  If you regularly take magnesium, you should make sure that the product contains as few auxiliary substances as possible or that they are as natural as possible. Because with long-term intake you consume considerable amounts of these auxiliary substances.

  Magnesium tablets are also often difficult to swallow because they are large and have a rough surface.

• Magnesium capsules
• Capsules dissolve completely in the stomach within a few minutes and thus guarantee rapid absorption of the magnesium. As opposed to tablets, capsules are filled with powder and do not have to be pressed under high pressure and using tableting aids.
  
  

  Additives can largely be dispensed with during production. Capsules are therefore suitable for professional use and are recommended by therapists.

  People who are sensitive to additives should prefer capsules. The magnesium capsules can also be pulled apart to stir the powder into liquids or foods. Magnesium capsules are also much easier to swallow than tablets. This is the case even if the capsule is larger than the tablet.

• Magnesium sachets and sticks
• Magnesium sachets and sticks contain magnesium in powder form, which is dissolved in liquids or taken directly into the mouth. They are ideal for people who do not want to swallow tablets or capsules.
  
  

  Due to the high manufacturing costs, magnesium sachets and sticks have a poor price / performance ratio. The main disadvantage is that artificial sweeteners or other additives are often used to mask the magnesium taste.

• Magnesium powder
• Some magnesium compounds such as magnesium gluconate, magnesium citrate or magnesium carbonate are suitable for ingestion in powder form due to their acceptable taste.
  
  

  Magnesium powder can be dissolved in liquids and is ideal for people who do not want to swallow tablets or capsules. The dosage for powder is not as precise as for the other dosage forms. This is the case even if a measuring spoon is included.

  Magnesium powders can contain sweeteners, flavours, or other additives to improve the taste.

• Magnesium ampules
• Magnesium ampules contain magnesium in liquid form, which means that the magnesium can be absorbed immediately. They are ideal for people who do not want to swallow tablets or capsules.
  
  

  Due to the very high manufacturing costs, magnesium ampules have a poor price / performance ratio.

  They also almost always contain sweeteners, flavours, stabilisers or other additives to improve the taste and the product in its to preserve the liquid form.

• Magnesium effervescent tablets
• Magnesium effervescent tablets are dissolved in a glass of water, making the magnesium quickly available. All effervescent tablets contain magnesium carbonate plus citric acid. The effervescent effect creates magnesium citrate.
  
  

  Magnesium effervescent tablets are offered by many discounters because they are very cheap to manufacture. However, they contain artificial sweeteners, artificial flavours and other additives. For many people, the taste is unpleasantly artificial and therefore hardly drinkable.

  What makes a high-quality magnesium preparation?

  A good magnesium preparation should have a high bioavailability and the amount of elemental magnesium in milligrams must be stated on the label. Above all, it should be well tolerated and have a good price / performance ratio. When it comes to buying magnesium, you are now part of a small group of people who know what really matters.

Magnesium is an essential mineral for our overall health, meaning it is required for normal body function and must be obtained from our diet or supplementation. Yet many people consume less than the recommended daily allowance (RDA) of magnesium making magnesium deficiency one of the top micronutrient deficiencies in the United States.

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Magnesium and Health

About 50-60% of magnesium in our body is found in our bones, the other half is found in soft tissue such as muscle, and less than 1% is in our blood.

Magnesium is needed for many different roles and functions, including assisting in over 300 enzymatic reactions in our body. Magnesium helps regulate glucose levels and blood pressure, produce energy, form our DNA, RNA, and support detoxification. It also plays a role in the active transport of calcium and potassium ions across cell membranes, which is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Bones

Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. Magnesium also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are significant regulators of bone homeostasis. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women.

Skeletal Muscles

While most of us understand that electrolytes like sodium and potassium are essential for our muscles, magnesium is also needed to synthesize protein and help our muscles to contract and relax. Magnesium deficiency can lead to muscle weakness and cramps.

Heart

Our heart is a muscle too. Not only is magnesium needed for our skeletal muscles, but also for our cardiac muscles to help our heart pump blood to all our organs and limbs efficiently. Magnesium deficiency can lead to high blood pressure, heart disease, and arrhythmias such as atrial fibrillation.

Nerves

For nerve conduction to occur, magnesium transports potassium and calcium across our cell membranes. Magnesium deficiency can cause numbness and tingling in our extremities.

Mitochondria

Our mitochondria are the powerhouses of our cells to produce energy. Mitochondria also stores magnesium and uses this mineral to create ATP, which is our energy source. Magnesium deficiency can cause fatigue if our cells cannot efficiently produce energy.

How is Magnesium Absorbed & Eliminated

Magnesium comes from our food when it gets broken down in our stomach, then absorbed in our small intestines. The amount of magnesium in our blood is controlled by elimination from our kidneys.

RDA of Magnesium

The Recommended Dietary Amount (RDA) of magnesium per day is different for all stages of life and genders:

Infants

Birth-6 months: 30mg

Toddlers

7 months-1 year: 75mg

1-3 years: 80mg

Children

4-8 years: 130mg

9-13 years: 240mg

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Teens (14-18 years)

Females: 360mg

Males: 410mg

Adults (19-50 years)

Females: 310-320mg

Males: 400-420mg

Older Adults (51+ years)

Females: 320mg

Males: 420mg

Magnesium Deficiency Signs & Symptoms

Common symptoms and disorders of magnesium deficiency include:

• Anxiety
• Arrhythmias
• Constipation
• Fatigue
• High glucose/diabetes
• High blood pressure
• Migraines
• Muscle cramps/aches
• Nausea
• Numbness/tingling
• Seizures
• Weakness

Magnesium Deficiency Possible Causes

Medications, lifestyle factors, and gut health all have the potential to interact with magnesium supplements or affect magnesium serum levels.

Diuretics

Diuretics cause the kidneys to get rid of extra fluid in the body to decrease blood pressure. Therefore, magnesium can be excreted in the fluid.  

Proton Pump Inhibitors (PPIs)

Prescription proton pump inhibitor (PPI) drugs, when taken for prolonged periods, can cause hypomagnesemia. The FDA advises healthcare professionals to measure patients' serum magnesium levels before prescribing PPIs and to recheck magnesium levels periodically.

Asthma Medications

Theophylline adversely affects the metabolism and urinary excretion of magnesium, depleting total magnesium levels in the body.

Atrial Fibrillation Drugs

Digoxin, a medication to correct an irregular heart rate such as atrial fibrillation, can also deplete magnesium. Digoxin reduces tubular magnesium reabsorption, and in patients with congestive heart failure, this interaction may be cumulative with other causes of magnesium deficiency (diuretics, diet, poor intestinal absorption)

Oral Contraceptive

Oral contraceptives (or birth control pills) can deplete certain nutrients such as magnesium, selenium, zinc, B2, B6, B12, folate, Vitamin C, and Vitamin E. Research has shown total serum magnesium can be reduced after taking oral contraceptive pills. It is thought that the increased risk of blood clots on oral contraceptive pills is partially due to the change in the calcium to magnesium ratio.

Exercise

We lose electrolytes such as sodium, potassium, chloride, and magnesium when we sweat. Most sports drinks containing electrolytes have sodium and potassium but not magnesium. Therefore, we must replenish our food's magnesium levels or supplements.

Diet

Those who eat a Standard American Diet tend to be deficient in magnesium intake. Alcoholism can also cause magnesium deficiency.

Stress

When we are under acute stress, our bodies use magnesium to release certain neurotransmitters and hormones, such as catecholamines, cortisol, corticotropin-releasing factor (CRF), and ACTH.

These neurotransmitters and hormones help our bodies to adapt to stress. However, if the stress continues after an acute event, our bodies will continue to release these chemicals and need magnesium. This can contribute to magnesium deficiency over time.

Gut Health

Because magnesium is absorbed in our small intestines, maintaining proper gut health is very important.

Reduced levels of many nutrients are prevalent in untreated celiac disease (CD) and Crohn's patients.

8 Different Types of Magnesium

Supplementing is an easy way to replenish magnesium in the body if we cannot get enough from our food. To understand which type of magnesium is best for each condition, we have reviewed the most commonly used forms of magnesium below.

Magnesium Citrate

Magnesium citrate is a form of magnesium that's bound with citric acid. It is one of the most bioavailable forms of magnesium that is easily absorbed in the intestines. This form does have mild laxative effects; therefore, it is helpful in patients who suffer from constipation.

One study showed that migraine sufferers' frequency was reduced by 41.6% when the participants took magnesium citrate.

Highlights: It's mainly used to raise magnesium levels and treat constipation in higher doses.

Magnesium Glycinate

Magnesium glycinate is made from a combination of magnesium and the amino acid glycine. This form of magnesium is easily absorbed and may have calming properties. It is also one of the gentlest magnesium supplements on the stomach and usually doesn't cause gi distress associated with other magnesium types.

Glycine is often used as a standalone dietary supplement to improve sleep.  

Practitioners commonly use magnesium glycinate to help increase depleted magnesium levels and reduce the effects of insomnia, anxiety, and stress.

Highlights: Easily Absorbed, used to raise magnesium levels and has a calming effect.

Magnesium Oxide

Magnesium oxide is a salt that combines magnesium and oxygen and is the most common type of magnesium produced and used in supplements but has poor absorption.

It is best used to help alleviate constipation, so it should not be taken if you have loose stools or diarrhea. It is also frequently used for short-term relief of uncomfortable digestive symptoms, such as heartburn and indigestion.

Highlights: Mainly used for constipation. Not suitable for raising magnesium levels due to poor absorption.

Magnesium Chloride

Magnesium chloride is a magnesium salt that includes chlorine and is easily absorbed via the digestive tract to raise magnesium levels or, topically, to relieve pain. One study showed women with fibromyalgia improved their symptoms after using magnesium chloride.

Highlights: Easily absorbed orally and topically. It is commonly used to raise magnesium levels and treat digestive complaints such as heartburn and constipation. Topically it may help relieve pain but is not proven to increase magnesium levels this way.

Magnesium Malate

Magnesium malate includes malic acid, which occurs naturally in some foods like fruit and wine. This acid has a sour taste and is often used as a flavor enhancer.  

Magnesium malate has excellent absorption and can increase magnesium levels in our red blood cells. It is gentler on digestion than some of the other magnesium supplements. Therefore it is commonly used with patients who already have a tendency towards looser stools.

This form of magnesium is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome, although there is limited research on this. This smaller study showed a reduction in pain and tenderness in 24 patients who have fibromyalgia.

Highlights: Easily absorbed and gentler on digestion than other forms. It's occasionally recommended for chronic pain conditions.

Magnesium Orotate

Magnesium orotate is a combination of magnesium and orotic acid. It is easily absorbed because it is not broken down by our stomach acid. This type of magnesium increases magnesium levels and treats symptoms of heartburn and indigestion related to higher stomach acid levels. It has also been shown to have heart health-boosting properties. A downside to magnesium orotate is its cost, as it is significantly more expensive than other magnesium supplements.

Highlights: Easily absorbed and used to increase magnesium levels and boost heart health. Commonly used in athletes, but it is more expensive than other forms of magnesium.

Magnesium Sulfate

Magnesium sulfate is formed by combining magnesium, sulfur, and oxygen. It is commonly used as an Epsom salt soak. It can be taken internally to be used to help relieve constipation but has an unpleasant taste. Therefore many people choose other forms of magnesium to treat constipation, like magnesium citrate.

Highlights: Although many people use this type of magnesium topically, there is little evidence that it is absorbed at high enough levels through the skin to raise blood serum magnesium levels. Therefore, this form is commonly used to help with pain relief and relaxation.

Magnesium Taurate

Magnesium taurate is a combination of magnesium and the amino acid taurine. This form of magnesium has excellent absorption and is sometimes used to improve blood pressure, preeclampsia in pregnant women, and insulin sensitivity, although human trials are limited.

Highlights: Not the most common magnesium supplement on the shelves, but there is a small amount of evidence that it may treat conditions associated with blood pressure and insulin sensitivity. More trials have been requested for these conditions.

Functional Medicine Labs to Detect Magnesium Deficiency

It can be hard to determine if you have magnesium deficiency based on symptoms alone. Therefore, functional medicine suggests testing for magnesium and other micronutrient levels annually. Checking your levels can help determine how much magnesium you need every day and whether those levels can be achieved via diet or if a higher dose in supplement form is required.

Magnesium RBC

Most primary care providers check a serum magnesium level. The serum contains plasma, platelets, and red blood cells. Remember, less than 1% of magnesium is found in our blood because our cells get magnesium from our red blood cells. Therefore, the Magnesium RBC test is a more accurate assessment of the amount of magnesium detected in your red blood cells.

Micronutrient Testing

Functional lab tests such as the NutrEval by Genova Diagnostics check Magnesium RBC and other nutrient levels that could affect magnesium absorption.

Summary

Since most Americans are deficient in magnesium, which can be a factor leading to multiple chronic diseases, it is essential to get your levels checked. Consuming more avocados, beans, nuts, whole grains, seeds, and salmon are excellent sources of magnesium in our food.

For more information, please visit Pharma Magnesium Oxide Manufacturer.