Magnesium is a vital mineral for a variety of normal processes, such as energy metabolism, nerve signaling, and muscle activity. However, there are a number of forms of magnesium, and selecting a magnesium supplement can be confusing.
Other forms of magnesium, such as glycinate, oxide, and L-threonate, cannot be substituted for magnesium citrate in all cases. People are better able to choose a product rather than picking the size from the label if they understand these differences.
Why Magnesium Comes in Different Forms
Magnesium supplements are a combination of magnesium and another compound to make a specific form or salt. That combination may impact factors such as solubility, elemental magnesium, and tolerability. When looking at products, it is therefore important to check the amount of elemental magnesium.
Don’t always assume that the higher the number on a front bottle, the better the supplement. Both the form and size of the food, and the individual’s needs are important. The best method for daily wellness is to make a whole product comparison rather than comparing by one specification.
Magnesium Citrate and Glycinate
Magnesium citrate is a popular dietary supplement and is well absorbed. However, it is less recommended for people who are sensitive to digestive system changes due to its effects at higher levels of consumption.
Magnesium glycinate is frequently selected because there are those who prefer a form that is well tolerated. Neither type is necessarily the best. This choice will depend on the individual’s reasons for taking supplements, the amount of magnesium they get from their diet, and the response of their body.
What Makes Magnesium L-Threonate Different
Magtein magnesium L-threonate is a brand name version of magnesium L-threonate. This compound has been studied for various potential effects on cognitive function and brain health, but it is important to note that while research indicates promising effects, it does not necessarily translate to clinical outcomes.
Magnesium L-threonate is considered a supplement amongst the various forms of magnesium and not taken as a one-size-fits-all solution. Individuals considering it should check the amount of elemental magnesium per serving and keep in mind their daily magnesium intake.
Where Magnesium Oxide Fits
Magnesium oxide is a relatively high percentage of elemental magnesium, which can make it seem like a great deal of magnesium in the label on a supplement. However, the amount of elemental magnesium in a product doesn’t tell the entire story. There are varying absorption properties of the different types of magnesium compounds.
Magnesium oxide can affect bowel movements, especially when used in larger quantities. This could be a good thing for some consumers and a bad thing for others. Food and supplements should be combined to determine total intake of magnesium.
How to Choose a Magnesium Supplement
Make the first step in your diet change. Magnesium is also found in foods like nuts, seeds, legumes, whole grains, and leafy green vegetables. When supplementation is indicated, think about why, the form of magnesium, amount of elemental magnesium per serving, tolerability, and other ingredients in the product.
Individuals who are on medications or have a health issue should consult a health care practitioner before supplementing because magnesium may interact with some medications.