I don't know if they sell it anymore, but I got my best results using the glycinate form by Kal. 200mg-400mg in the evenings - very relaxing.
LongeCityAdvocacy & Research for Unlimited Lifespans
Which supplemental form of magnesium is the best?
Started by
d3v
, Jan 03 2013 08:31 PM
36 replies to this topic
#33
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Posted 22 June 2014 - 04:05 PM
With respect to the alleged poor bioavailability of magnesium oxide(MgO), is there a chemical reason for it? MgO dissolves well in water forming magnesium hydroxide. According to my understanding it therefore should be bioavailable unlike many other oxides that don't dissolve in water.
No it reacts with stomach acid and form magnesium chloride.
#34
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Posted 24 June 2014 - 08:47 PM
Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects.
http://www.ncbi.nlm....pubmed/22433473
However here Oxide shows poor bioavailability
http://www.lifescien...File/1615/pdf_8
Edited by Master, 24 June 2014 - 08:56 PM.
#35
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Posted 25 June 2014 - 08:48 AM
Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects.
http://www.ncbi.nlm....pubmed/22433473
However here Oxide shows poor bioavailability
http://www.lifescien...File/1615/pdf_8
I have had a look at those--thanks. The first paper found the effects of magnesium oxide and magnesium citrate fairly comparable, but the dose of elemental magnesium was much higher in the magnesium oxide. The second paper reviews that study to be an invalid comparison for that reason.
This is fair enough; but what the everyday supplement taker is interested in is cost, plus the strength of the pill (most people would rather take their magnesium in one or two pills rather than six). In this respect, I think we have to give supplement makers some credit, in that they tend to make their magnesium oxide and magnesium citrate pills broadly equivalent in effect. If this means putting a lot more oxide in a magnesium pill than in a citrate equivalent, so be it. This means that, in practice, even though less of the magnesium in the magnesium oxide pill will be absorbed, this is made up for by the fact there was more magnesium in it in the first place.
I have recently been trying the LEF 500mg magnesium capsules, which mostly comprise magnesium oxide--and, to my surprise, they seem to work as well as other magnesium pills I have tried. This convinces me that a well-designed magnesium oxide supplement should not be sneezed at, after all.
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At this stage, my league table of magnesium supplements is:
1. Magnesium glycinate
2. Magnesium malate
3. Magnesium taurate
4. Magnesium citrate
5. LEF Magnesium 500 (mainly oxide)
6. Magnesium L-Threonate
7. Dirt-cheap magnesium oxide.
The reason citrate and LEF Magnesium 500 are slightly down the list is that they can somewhat reduce the qualty of my sleep, making it more dreamy and intermittent--though nothing serious. Magnesium L-Threonate is down the list because, for the price, I did not notice anything different from it than the usual magnesium effects.
It would have been nice if the very cheap magnesium oxide I purchased in a little plastic bag from a back street apothecary proved to work as well as the costlier supplements, but it had no effect at all. (LEF add a little citrate, succinate, and TRAACS to their magnesium oxide, and perhaps this is what makes the difference.)
Edited by Gerrans, 25 June 2014 - 09:15 AM.
#36 Guest_Funiture2_*
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Posted 08 October 2014 - 09:43 PM
Magnesium Aspartate was a pretty bad experience, mostly irritability and liquid poo's that went away the next day. I found Magnesium Glycinate to work the best, improved my sleep, my mood, and normal poops!. I think Magnesium is a universally good supplement.
I once bought magnesium malate (NOW), tried it and for some reason I felt little brain fogged at those times. I suspected magnesium malate had to do something with as brain fog seemed to follow the use of magnesium malate. So I stopped taking. And there was no problem with the brain fog after that. Now that I ran out of my magnesium pills, I started taking magnesium malate again thinking that there is no reason why magnesium malate would cause brain fog and that the brain fog was probably only a random coincident. But now I feel mentally sluggish again and I cant help thinking that whether magnesium malate has something to do it or not.
Has anyone else dubious experiences with magnesium malate?
However I couldn't find my beloved Mg Glycinate brand 2 weeks ago so I was stuck taking a Magnesium Malate (which also includes some taurine w/ potassium) . I realized now that the elemental percentage of Mg is quite low in this form and the bulk of the weight is from the Malic Acid. My experience mirrors yours. Despite my regimen, i've been feeling a bit off, brain fogged, more anxiety, and a bit of head pressure. I'll switch back to the glycinate form and then report back. Malic Acid has some Aluminum chelating abilities but I can't be certain that it's the culprit.
http://curezone.com/...m.asp?i=2018733
"When I was taking this AOR Fully Reacted Magnesium Malate from Iherb with 525 mg Malic Acid (from Magnesium Malate Trihydrate):
I was taking 4 capsules a day with no problems. Now I tried this AOR Magnesium Malate Renew from 870 mg Magnesium Malate and 1 capsule will make me paranoid with mental confusion and insomnia:"
"i had something similar happen when i switched to aor malate. only lasted a few days if i can recall. mag malate chelates aluminum, so likely part or most of that is from getting aluminum stirred up in the brain."
Edited by Furniture, 08 October 2014 - 09:57 PM.
#37
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Posted 03 November 2014 - 11:24 AM
I have been taking Magnesium malate for a few months now after replacing magnesium citrate with it.
It seems to be working just as well, and with less GI symptoms.
But then, what the hell would the signs and symptoms be of it not working?
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