To take or not to take

This conversation began with my sister-in-law, and little did she know it would send me down a rabbit hole. I’ve since had several more discussions on the topic of whether or not a supplement is required and, if so, which one?

My first piece of advice is that if you are truly concerned, see your doctor about what is best for you. But, if you live in the U.S. and going to the doctor is a luxury, here is a breakdown of what I have learned, so far.

[Note: magnesium (Mg) is toxic in large quantities, so take care when using any supplement.]

First of all, there are a lot of articles out there detailing each one of these specific formulas, so I won’t put every single benefit or piece of information here. What I hoped to do is create a general, simple guide to help readers determine which supplement is right for them. The chart will list which type of magnesium supplement it is, which system it claims to benefit, what benefits it may have (human trials are not currently robust enough to guarantee any health claims in each Mg supplement), whether or not it affects the digestive system, and how bioavailable it is (i.e. how easily it is absorbed and utilized by the body).

What is Mg?

Magnesium, itself, is an element found in many foods, such as whole grains, nuts, seeds, legumes/pulses, dark leafy greens, broccoli, certain fish, chicken, beef, and in fortified cereals. Pumpkin and chia seeds are the rock stars for providing the highest concentrations of magnesium in food sources. Magnesium is important for, and aids in, muscle recovery, sleep, anxiety symptoms, blood pressure, and a whole host of other processes within the body.

Below, in the chart, the listed benefits are based on a combination of factors – some are marketed for specific health outcomes, all are based on SOME level of science, and most are indicative of the benefits that magnesium offers, despite the unique compounds. What does that mean?

Well, magnesium within the body has several functions. In more scientific terms, it is a co-factor in about 300 different processes. One of its major functions in the cell is transporting certain molecules, such as calcium and potassium, across the cell membrane. It is also involved in cellular energy (ATP) production and DNA synthesis. It’s a major player in keeping our bodies functioning. That’s also why a deficiency in magnesium can cause a whole host of health complications. No magnesium, and these functions simply won’t happen!

The different molecules to which they are attached in the various supplements give the magnesium a “boost” of sorts. They can help transport the magnesium across different boundaries, such as the brain or muscle tissue, or they can sort of amplify some of the benefits and mechanisms that magnesium is tasked with, such as increasing focus or muscle recovery (in particular, several of the amino acid compounds). Getting into the weeds on the individual compounds would result in too long of a post, so for the purposes of THIS particular post, here are some of the various Mg options that are out there on the market – what they do, how bioavailable they are, and if they cause laxative side effects.

A Helpful Chart

Magnesium	System	Benefits	Digestive Aid	Bioavailability
+Citrate (citric acid)	Brain, Heart, Endocrine	Depresssion/anxiety; bone health; diabetes; heart rhythm; PMS	Yes, can relieve constipation; used for medical prep (i.e. colonoscopy)	Good
+Lactate (lactic acid)	Heart, Muscle, Nerve	Stress/anxiety management	Gentle on stomach	Excellent
+Malate (malic acid)	Heart, Muscle, Nerve	Used to treat low Mg levels; possible treatment for fibromyalgia, migraines, and chronic fatigue	Gentle on stomach, can be used as a laxative and antacid	Excellent
+Taurate (taurine, amino acid)	Heart, Nerve	regulates blood sugar, blood pressure, and bolsters heart health; calms via GABA receptors; improves muscle recovery	May have laxative effects	Good
+L-threonate1 (threonine, amino acid)	Brain, Cognition	May help with depression, symptoms of Alzheimer’s, and memory loss	Gentle on stomach	Excellent
+Glycinate (glycine, amino acid)	Brain	May improve sleep and inflammation; may help with anxiety, depression, and stress	Gentle on stomach	Excellent
+Orotate (orotic acid, vitamin B-13) *most expensive option	Heart	Blosters heart/cardiovascular health with possible benefits for congestive heart failure; improves muscle endurance/performance2	Gentle on stomach	Good
+Oxide (oxygen, essentially)	Stomach, Gastrointestinal	Worst bioavailability option, used mostly as a filler Mg; treats constipation and acid reflux	Yes, constipation relief and treats heart burn/indigestion	Poor
+Hydroxide (two hydroxide ions, OH– Milk of Magnesia)	Stomach, Gastrointestinal	Due to laxative effects, absorption of Mg is poor and used only as a gastrointestinal aid	Yes, treats constipation and heartburn/indigestion	Poor3
AquaminTM	Nerve, Brain, Muscle	Can help with muscle cramping and muscle recovery, sleep, pain, and bone health (due to the trace minerals from the sea or red algae, depending on the source)	Gentle on stomach	Excellent 4
+Chloride (Chlorine + electron, Cl–)	Muscle, Heart, Endocrine, Brain	Used orally and topically to treat sore muscles	Yes, can relieve constipation in high doses	Excellent
+Sulfate (sulfur + oxygen, S04, Epsom salt)	Nerve, Muscle	When used as a soak bath, may improve muscle fatigue and soreness and possibly also restless leg, evidence is mostly anecdotal	Yes, constipation relief when ingested	Poor

Which magnesium you choose should probably be based on a doctor’s recommendation; however, should you decided to add a supplement to your daily routine, it is clear that there are some derivations you’d be best to avoid. I, personally, have decided to try out Magnesium L-Threonate from Sports Research, Magtein. The jury is still out on whether or not I need it or whether or not it is working – mostly because I am inconsistent and take only one at night, as opposed to the recommended “three per day”. I’m also not being paid by the company, but if they’d like me to, I’m more than happy to log my experience and give an honest review.

Hopefully this clears up some confusion and helps you to choose the best magnesium supplement. Now, I suppose I should take this pill and go work out! Happy Monday (-:

1. Increased bioavailability to the brain due to L-threonine’s increased ability of crossing into brain tissue, more so than other Mg supplements ↩︎
2. The benefits from this supplement are mostly due to the orotic acid rather than the magnesium. As a magnesium supplement (for improving magnesium levels in deficient patients) it is a poor option on account of the cost. ↩︎
3. Synthetic form marketed only as a laxative and not as a supplement for magnesium ↩︎
4. Generally found in the form of Mg-Hydroxide, this is a naturally sourced form of Mg found in seawater and seaweed, containing as many as 72 trace minerals that can aid in higher absorption rates and contain added benefits. In a study comparing it to MgCl and MgO, it was the most comparable to the synthetic compound MgCl, but also included the added minerals. It did, however, show a required higher dosage for full affects when compared to MgCl ↩︎

Image credit: Encyclopedia Britannica https://www.britannica.com/technology/magnesium-processing