Because scientific studies are examining the role of magnesium in alleviating or circumventing many commonly occurring chronic ailments, it is important to be educated on the variations in magnesium supplements; especially magnesium orotate, the best form of the mineral supplement.
Magnesium is not easily absorbed in the body unless first attached to transporting substance. For this reason, many supplement manufacturers have “chelated” magnesium to organic and amino acids. A few of these include magnesium oxide, magnesium sulfate and magnesium carbonate. Quality depends on the amount of magnesium in the supplement and how bioavailable it is. Bioavailability refers to the amount of magnesium in the supplement that can be assimilated by the digestive system and used for cellular activity and health benefit
Magnesium is one of those supplements that is very well known for its benefits throughout the natural health community. Magnesium is involved in over 300 biochemical processes in the body. One of its most important functions is that it plays a key role is producing energy, this 
makes it vitality important for all cellular functions and processes. It helps maintain normal muscle and nerve function, keeps heart rhythm regular, supports a healthy immune system, and keeps bones strong. Its wide range of health benefits and biological activity make it effective in addressing a number of common diseases and conditions including fibromyalgia, chronic pain, diabetes, osteoporosis, cardiovascular disease and headaches. Numerous studies have demonstrated that magnesium supplementation and correction of deficiency has improved the aforementioned conditions. The problem with this essential mineral is that most people do not have sufficient levels for optimal health. A gradual depletion of nutrients from our soils has left many vegetables with lower levels of magnesium. Another factor that contributes to magnesium deficiency is that it often is depleted by various common conditions (i.e. IBS, Crohn’s disease) and medications (i.e. proton pump inhibitors, diuretics).
For a more complete discussion please see the article The Many Faces of Magnesium in the Heart Health issue of Advances.
As a supplement, magnesium is most commonly found in small amounts in multivitamins and in certain over the counter laxatives. Minerals such as magnesium or calcium are combined with another molecule to stabilize the compound. Each combination, referred to as a chelate, (such as magnesium citrate) has different absorption, bioavailability and therapeutic value. These additional molecules can really impact the medicinal value of the magnesium and some even have beneficial effects in their own right. The most common forms and their benefits are listed below.
Magnesium-L-Threonate: This form of magnesium has recently been studied to improve memory and brain function. One preliminary study in animals found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory and 54% for long-term memory compared to magnesium citrate.8 Based on this study, it appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function. While this research is promising, more is needed to confirm its benefit.
Magnesium Pidolate (or picolinate): This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.
Magnesium oxide: Often used in milk of magnesia products since this form has a strong laxative effect. Even though this combination contains a large proportion of magnesium compared to the oxide molecule, it has poor bioavailability and readily causes loose stools; therefore it is considered the least optimal form to use as a supplement. Also referred to as “Magnesia”, magnesium oxide is commonly used therapeutically as a laxative and relief for acid reflux. This type of magnesium shows high levels of concentration, but poor levels of bioavailability (only 4%).
Magnesium sulfate: This form is often used as an intravenous preparation but it is not used in oral formulations. Since it does have some absorbability through the skin, . An inorganic form of magnesium with an elemental concentration of 10% and lower levels of bioavailability. Magnesium sulfate contains magnesium and sulfer and oxygen; it’s commonly referred to as Epsom Salt.
Magnesium citrate: A commonly used form that has a good bioavailability compared to oxide. It is also very rapidly absorbed in the digestive tract but it does have a stool loosening effect.1 This form is found in many supplements and remains a solid option for delivering magnesium into the body. Derived from the magnesium salt of citric acid, this form of magnesium has lower concentration, but a high level of bioavalibity (90%). Magnesium citrate is commonly used as to induce a bowel movement, but has also been studied for kidney stone prevention.
Magnesium Amino Acid Chelate
A mineral chelate form of magnesium containing an ion of magnesium oxide connected to a mixture of some other form of amino acid. This could be a lactate, a glycine, aspartate or arginate, etc. The best chelated amino acid form of magnesium is aspartate or arginate.
Magnesium Aspartate: This form has increased bioavailability compared to oxide and citrate. There were some promising clinical trials conducted in the 1960s that found a combination of magnesium and potassium aspartates had a positive effect on fatigue and they reduced muscle hyper-excitability. Physiologically this makes sense since both magnesium and aspartic acid are critical players in cellular energy production. This form is not commonly found but has been used for chronic fatigue syndrome.
Magnesium Chloride
A form of magnesium showing moderate concentrations, but higher levels of bioavalibity when compared to magnesium oxide. Magnesium chloride has many uses, most commonly to help manufacture paper, some types of cements and fireproofing agents.
Magnesium Lactate
This type of magnesium shows moderate concentrations, but higher levels of bioavalibity as compared to magnesium oxide. Magnesium lactate is a mineral supplement that is most commonly used for treating digestive issues. Magnesium lactate should be avoided by those with kidney disease or kidney-related problems.
Magnesium Carbonate
This form of magnesium has moderate levels of elemental concentration and 30% bioavalibity rates. Magnesium carbonate has a strong laxative-effect when taken in high amounts. It is also commonly known as chalk, and is used as a drying agent by pitchers, gymnasts, rock climbers and weight lifters.
Magnesium Glycinate, Malate & Taurates
Chelated forms of magnesium holding moderate to low concentrations and higher levels of bioavailability. All three types of magnesium have a variety of uses, but none are as beneficial as the previous magnesium supplements listed above.
Magnesium Glycinate: Glycine is a well-known calming amino acid. This combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intest inal wall. Due to the calming and relaxing effect of both glycine and magnesium, this combination has been used successfully for chronic pain and muscle hyper tonicity.
A magnesium supplement is best taken with calcium, for this reason, I developed IntraCal, it provides the best ratio of calcium and magnesium orotate.
– Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM
Magnesium Malate: This less well-known combination has been studied for use in fibromyalgia. Since malate is a substrate in the cellular energy cycle, it can help improve ATP production; there is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients.4
Magnesium Orotate: This is another relatively unknown chelate combination containing orotic acid. This form has good bioavailability has had been studied specifically for heart health. Orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Orotates themselves increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.5,6 The most effective form of magnesium supplement, created through the use of the mineral salts of orotic acid. Both plants and animals use orotates to create DNA and RNA. Extensive scientific research by Dr. Hans A. Nieper, M.D. shows orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Magnesium orotate contains many properties that can help protect you and your health, while offering your cells the most readily absorbable form of magnesium on the market today.
Magnesium Taurate: Both magnesium and the amino acid taurine share the ability to improve cardiac function; each has a potentiating effect on insulin sensitivity and also a calming effect on neuromuscular excitability. The actions of both have striking similarities when it comes to cardiovascular health. They both have blood pressure reducing effects, stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect.7 Additionally, low levels of vitamin B6 have been shown to further deplete both magnesium and taurine.
Due to its broad ranging beneficial effects, magnesium has really emerged as a quintessential health supplement with an excellent safety profile. Various forms of magnesium can be employed for specific health concerns and to increase bioavailability. Consider the research evidence and activity of each form to choose one that is most appropriate for you.
References
1) Coudray C, Rambeau M, Feillet-Coudray C, Gueux E, Tressol JC, Mazur A, Rayssiguier Y: Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg- depleted rats using a stable isotope approach. Magnes Res 2005;18:215–223.
2) Nagle FJ, Balke B, Ganslen RV, Davis AW. The mitigation of physical fatigue with “Spartase”. FAA Office of Aviation Medicine Reports. Rep Civ Aeromed Res Inst US. 1963 Jul;26:1-10.
3) Lamontagne C, Sewell JA, Vaillancourt R, Kuhzarani C, (2012) Rapid Resolution of Chronic Back Pain with Magnesium Glycinate in a Pediatric Patient. J Pain Relief 1:101
4) Abraham GE, Flechas JD. Management of Fibromyalgia: Rationale for the Use of Magnesium and Malic Acid. Journal of Nutritional Medicine (1992) 3, 49-59.
5) Stepura OB, Tomaeva FE, Zvereva TV. Orotic acid as a metabolic agent. Vestn Ross Akad Med Nauk. 2002; (2): 39-41.
6) Geiss KR, Stergiou N, Jester, Neuenfeld HU, Jester HG. Effects of magnesium orotate on exercise tolerance in patients with coronary heart disease. Cardiovasc Drugs Ther. 1998 Sep; 12 Suppl 2:153-6.
7) McCarty MF. Complementary Vascular-Protective Actions of Magnesium and Taurine: A Rationale for Magnesium Taurate. Medical Hypotheses (1996) 46. 89-100
8) Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010 Jan 28;65(2):165-77
- Classen HG. Magnesium orotate–experimental and clinical evidence. Rom J Intern Med. 2004;42(3):491-501. Review.
- Zeana C. Magnesium orotate in myocardial and neuronal protection. Rom J Intern Med. 1999 Jan-Mar;37(1):91-7. Review.
- Albrecht E, Kirkham KR, Liu SS, Brull R. The analgesic efficacy and safety of neuraxial magnesium sulphate: a quantitative review. Anaesthesia. 2013 Feb;68(2):190-202. doi: 10.1111/j.1365-2044.2012.07337.x. Epub 2012 Nov 1. Review.
- Dufault R, LeBlanc B, Schnoll R, Cornett C, Schweitzer L, Wallinga D, Hightower J, Patrick L, Lukiw WJ. Mercury from chlor-alkali plants: measured concentrations in food product sugar. Environ Health. 2009 Jan 26;8:2. doi: 10.1186/1476-069X-8-2.
78 Comments
Leave a Reply
Your email address will not be published. Required fields are marked *
QUESTION: Would I be overdosing myself with Magnesium L-Threonate and after an hour took some Magnesium Glycinate? Thank you for specifying the different types of magnesium. I took Magnesium L-Threonate thinking it would calm me down as I was having mild anxiety attacks and no benefits after an hour. Decided to take Magnesium Glycinate, felt a difference of calmness!
Hi Maria,
I don’t think you would be overdosing with combo. You really can’t over dose on magnesium since excess is just excreted in the digestive tract.
Glad to hear you found relief!
Dr Paul Hrkal ND
Dr. Hrkal,
which type of magnesium is best for depression please?
thanks!
Hi Gene,
There isn’t a form of magnesium studied for depression specifically even though there is evidence that low magnesium levels are most likely related to depression. See the following studies.
http://www.ncbi.nlm.nih.gov/pubmed/23321048
http://www.ncbi.nlm.nih.gov/pubmed/19944540
http://www.ncbi.nlm.nih.gov/pubmed/23950577
I would stick to a well absorbed form of magnesium with good bowel tolerance like glycinate or malate.
Hope that helps
Dr Paul Hrkal
Good article. I have read studies that showed the benefits of supplementing magnesium during pregnancy but none indicated which form is best or used during pregnancy. Are you familiar with this?
Hi Camille,
Thanks for reading the article. Magnesium (and calcium) are important to take during pregnancy to prevent muscle cramps and healthy bone formation. There has not been any specific form studied but citrate, malate or glycinate are well absorbed and safe for both mother and baby.
Hope that helps
Dr Paul Hrkal ND
I’m a 85 year old widow and would like to take magnesium for my leg cramps.
I take Clopidogel Bisulfate for a heart stent and Losartan 100 mg. for blood pressure.
Could you tell me what type of magnesium would be best for me?
Will appreciate your reply.
Hello Patricia,
Thank you for the inquiry. Unfortunately we can’t recommend specific products for you on this forum. I would recommend you consult a qualified healthcare practitioner to make sure that your supplements are safe with the medications you are on. I can say that most forms of magnesium are useful for leg cramps. I would direct you to a form such as magnesium malate, that is easily absorbed and does not cause loose stools.
Dr Paul Hrkal ND
I have restless leg which seems to be getting worse. I was told potassium would help. I have been taking nearly 2000 mg with only very slight improvement. I want to add Magnesium, which form would you recommend?
Hi Mark,
Any form for magnesium would work except magnesium oxide. Magnesium citrate has a fast absorption so that is something you can take before bed. Magnesium glycinate has a calming effect and mag malate is great for muscle pain. Remember magnesium stores are built up over time so it may take a few months to see lasting benefits but usually people see an improvement quickly.
Dr Paul Hrkal ND
Hi there,
I’m just wondering what the best form of magnesium would be in order to get as many benefits as possible. Do you have to get each type of magnesium separately, or is there a way to get them all in one form of magnesium? If you do have to get them all separately, is it okay to mix them together and use all at once?
Hi Sara,
Sorry for the late response. I don’t think you need to take all the forms to get the benefits of magnesium. Any of the amino acid combinations of magnesium will give you the benefits of repleting magnesium plus the effects of the amino acids. I would pick a magnesium form that best fits your goals (i.e. magnesium orotate if you have cardio vascular concern) and stick with it for a few months to build your levels. Magnesium glycinate or malate are my favorite for general health since they have a broad spectrum benefit on muscles.
If you want feel free to mix them but a better approach would be to take each one for a period of time and rotate so you get the benefits of each. This way you amy be even able to tell which form you feel the best with. This will help guide you which form is best for you.
Hope that helps
Dr Paul Hrkal
Hello Dr. Hrkal,
Your article list the benefits of different forms of magnesium that have different health attributes. My question is once cellular magnesium levels have reached optimal status. Would the benefits of Orotate’s effect on RNA & DNA be achieved? As such would L-Threonate benefits to cross the BBB be achieved as well. I guess my question is are these health benefits attributed to the FORM or magnesium. Thank you in advance
.
Hi Roger,
Great question. The benefits of ortotate or threonate would be effective right from the start of supplementation since they have an independent and distinct therapeutic benefit. That being said, the evidence suggests that it can take months to replete cellular magnesium levels depending on the intestinal absorption and previous level of deficiency. It’s also very difficult to accurately measure this. So assuming that after 3 months of rigorous supplementation you achieve optimal magnesium levels the benefit of orotate would be there throughout this time since the effects are independent. You could argue that once magnesium levels are optimal orotate would be more effective but they are not needed for it to be effective.
The form of magnesium makes a big difference but the effects are not necessary tied together. The added benefit of “amino acid” forms of magnesium it that they are actively absorbed compare to citrate or oxide so they don’t cause loose stools are easily.
Hope that helps
Dr Paul Hrkal
Hello,
I’ve recently discovered that most magnesium supplements contain dicalcium phosphate. Is there any calcium-free form?
Thanks in advance.
Hi Janni, there are many quality magnesium supplements that don’t contain calcium diphosphate. Calcium diphosphate can be used either as a source of calcium to make a cal-mag type of product, or it can be used as a type of flow agent or bulking agent to help the product go into the capsule better. But there are lots of magnesium supplements that don’t have any type of calcium in them. None of AOR’s magnesium products contain calcium.
Hello,
I want to take some bone health products like calcium, vitamin D, vitamin K2 and magnesium. What type of magnesium do you recommend and how much?
Hi Betty,
Thanks for the question. Any of the amino acid magnesiums (glycinate, aspartate, malate etc.) or citrate are good for bone health. Just stay away from magnesium oxide because its an inferior form that is poorly absorbed and causes loose stools.
The recommended amount usually is 500mg.
Hope that helps
Dr Paul Hrkal ND
What is your opinion on Magnesium Oil?
Hi Adnan,
Some people really advocate for the use of magnesium oil for topical application to relieve muscle pain. While there are some reports of improvement in symptoms, this way of getting magnesium has not been studied nor is a good way to address systemic deficiency. There really isn’t a good way to assess if topical application is actually getting into the body other then patient feedback. I personally stick to oral magnesium products since my clinical experience and the research supports this administration route.
Hope that helps
Dr Paul Hrkal
I have been taking 400 mg magnesium oxide once a day for about 2 weeks and I have been feeling very dizzy. Could this be a possible side effect? I have hyperparathyroidism and am below normal levels magnesium and phosphorus but high blood calcium and pth. Thank you
HI Jessica,
Its tough to tell if your symptoms are related to the mag oxide. Magnesium can lower blood pressure which can lead to symptoms such as dizziness. I would stop the supplement to see if the symptoms persist. If they do persist see you doctor.
Hope that helps
Dr Paul Hrkal ND
Which form of magnesium would be the best to use for severe constipation even though I eat fresh fruit, dark leafy greens each day and plenty of water since I stopped eating gluten. My antibodies were elevated on a blood test to 5.6ug/ml ( the normal range was <2.0 so I was told to avoid wheat,etc. I used to eat a lot of whole grains everyday with all of the above to keep myself regular. I am really afraid of becoming dependent. It is impossible to get enough whole grains without wheat.
Thanks for the question
Magnesium citrate would be the best to promote bowel movement. Keep increasing the dose little by little each day until you get loose stools. Then reduce dose by half. The absorption is on par with the best amino acid chelate forms of magnesium but it still can offset constipation. If you are gluten sensitive then magnesium is poorly absorbed so I would recommend you continue magnesium supplementation as you get your diet in order.
Hope that helps
Dr Paul Hrkal ND
Hope that helps
I definitely feel better since I stopped the gluten( except for the severe constipation)
I was taking magnesium malate 850 mg each day for muscle pain.Now, I am having stomach acid problem. I have cut magnesium malate dose to less then 425 mg. For stomach acid problem, which magnesium would be the good one?
Thank you
Thanks for the question Simi,
My understanding of your question is that you have reflux after taking magnesium malate (“stomach acid problem”).
Magnesium is very well tolerated and usually doesn’t cause digestive or stomach upset when taken at the recommended doses. There is no one form that is best at minimizing the effect on stomach acid except avoiding magnesium oxide. The only thing you can do is reduce the dose (which you are trying) or change to a different form. Try AOR’s new advanced magnesium complex for a combo of the most absorbable forms.
There are many other reasons for reflux. I would consult your healthcare practitioner if the problem persists.
Best of luck,
Dr Paul Hrkal ND
Hi: I’m a 67 year old male and have been diagnosed with atherosclerosis with a moderate calcium score in the aorta, and also occasional palpitations, nonetheless have worked out regularly for years. Was taking magnesium oxide for a year or two until discovering it’s probably the least effective of the magnesium supplements (actually it seemed to help the palpitations some). Also just upped my Vitamin D3 and added K1 and K2. Was wondering what your thoughts were for which magnesium helps heart and circulation the most…thanks!
Hi: I’m 67 and in pretty good shape, but have been diagnosed with a calcium score of about 145 three years ago, also have once-in-a-while palpitations, but worked out at the gym regularly for decades. Was taking magnesium oxide (400mg a day) for a couple years until researching that it’s probably the least effective of the magnesium supplements (actually it seemed to help the palpitations some). Also have upped Vitamin D3 to 4000iu (recent blood level of 40) and added K1 (1mg) and K2 (300mcg). After reading various opinions on various magnesium formulas, was wondering your thoughts on which is best for heart and circulation…thanks!
Hi Ken,
Thanks for you comment. Magnesium Orotate and Magnesium taurine would be the best for heart health. Take a closer look at those in the above article. Magnesium itself will counter balance calcification and improve blood flow. Orotate and taurine provide additional benefits for heart cell function, nerve conduction and repair. The vitamin K is an excellent addition to offset calcification.
Dr Paul Hrkal
I suffer from chronic migraines and read an article stating to drink 700-1000mg of magnesium citrate/malate along with 4000mg of pyruvate in an 8 ounce glass of water. My question is do you have any experience of using this combination and would it make a difference if it was citrate or malate.
Thank you
Hi Tammy,
Magnesium will help you with vaso-relaxation and headaches. I am not familiar with pyruvate or the combo with magnesium. I like to use magnesium and curcumin for tension headaches but migraines are more complex. I would look at food allergies and other sources of inflammation in migraine cases.
For magnesium I would use either citrate, malate or glycinate. They are best absorbed.
Dr Paul Hrkal
Thank you
I have Essential Tremors – it mostly affects my hands. Is there a form of magnesium that might help? I’m otherwise in good health, am 79 years old, take no medications but do take supplements.
Hi Jeanenne,
Thanks for the question. For essential tremor there has been no studies with magnesium. Theoretically it may help with muscle spasms but I don’t think we have any evidence to say it will help with essential tremor.
There is a lot of evidence supporting the benefit of magnesium (muscle function, bowel regularity, etc.) so you would still benefit from taking a formula like magnesium glycinate or magnesium malate.
I hope that helps
Paul Hrkal ND
Thank you so much for your prompt reply. We have been taking two or three different forms of Magnesium (one kind at a time) but have run out and wanted a recommendation as to which form to take. I have been unable to find any supplement that lessens the effects of ETs but am planning on starting on a highly alkaline diet as that is what helped me in 2008 when I had PMR. (That and prayer)
Hello I am 39 years old, female. I have heart palpitations and chronic upper back pain. Which kind of magnesium do you recommend? the cardiologist had prescribed me magnesium oxide but if another kind will help me more than I would rather try it. Can I take two kinds at the same time the one for the heart and the one for the muscle function? What is the recommended dose?
Thank you for your help
Hello,
There is a lot of evidence supporting the benefit of magnesium (muscle function, heart function, bowel regularity, etc.) so you would still benefit from taking a formula like magnesium glycinate or magnesium malate that have been specifically studied for the muscle function. Magnesium orotate or taurine has been studied with heart function. I have included 2 links below to some information that will be helpful.
http://www.aor.ca/products-page/products-list/cardio-mag-2-0/
http://www.aor.ca/products-page/products-list/magnesium-malate-renew-4/
I do think that whatever type of magnesium you choose (outside of mag oxide which is poorly absorbed) will be helpful for both situations.
I hope that helps
Paul Hrkal ND
I have adrenal fatigue and the dreaded sleeplessness that comes along with it. Which form of magnesium would help? Thanks!
Hi Andrea,
In this case you want a well absorbed magnesium to replete levels that were lost during stressful periods. Any type other than magnesium oxide is well absorbed. I would also consider magnesium glycinate for its calming effects before bed for insomnia.
Good luck
Dr Paul Hrkal ND
I have heard that magnesium does not absorb well with fluoride taken either ingested, or transdermal as in soaking in it. Could you verify this information?
Hi Linda,
This is a very interesting question. There actually is fair amount of research showing that fluoride prevents the absorption magnesium in the intestines. The fluoride ion itself can inhibit the activity of magnesium in enzyme processes throughout the body. This reduces bone formation, vascular relaxation and energy production. It is safe to conclude that fluoride should be avoided and ingesting high levels may counteract the beneficial effects of magnesium. This doesn’t mean you avoid magnesium supplementation. If fact, if you drink fluoridated water you should increase your magnesium levels to offset the negative effects. This webpage has a summary and list of reference that you will find helpful.
http://www.mgwater.com/fl2.shtml
Dr Paul Hrkal ND
My product of magnesium citrate does not carry a recommended correct daily dosage. Natural Fractors. Canada is the name of this fine white powder. Please be specific as I find this subject very confusing. 78years old.
Hi Kathy,
I don’t know the specific dosage of the magnesium you are referring to but it should say on the label. The goal is to get 100mg 2-3 times daily. Take as many caps as you need to achieve that dose. If you get loose stools then reduce the dose by half.
I hope that helps
Dr Paul Hrkal
I have numbness on the tip of my big toes. Have been taking Vitamin B12 for that and was diagnosed magnesium deficiency. Could you please recommend what type of magnesium i should take for the numbness. Thank you in advance.
Ho Ooy,
While there is no type of magnesium studied specifically for nerve pain magnesium glycinate or taurine are great options for nerve issues since they have good absorption and both glycine and taurine are calming neuro-signalling molecules. Also consider other reasons why you could be having numbness in your toes. Diabetes and nerve entrapment can cause numbness in your toes.
Good luck
Paul Hrkal ND
I have a 12-year-old son who has asthma, food allergies, and is also ADD. I have read that kids with these problems lack magnesium. I’m not sure which type of magnesium would be best and how much to give.
Hi Michelle,
Unfortunately we can’t give recommendations for patients on dosage. I would follow the label on the bottle. I can say that there is clinical research showing magnesium is useful in ADD cases and they used a citrate form. Consider a well absorbed form of magnesium like mag glycinate that also has calming effects.
I hope that helps
Dr Paul Hrkal ND
It looks like I could benefit from different forms of Mg . Would it be smart take different forms of it either daily at the same time or alternate different ones each day ? I have heard from others that diff Mag forms have different applications so you can’t take them at once . Is it true ? If yes, so then what best time to take each of form during the day ? Thank you for taking time answering all our questions ! I found this site very informative ( I am a holistic health practitioner ) !
Hi Anna, you are right that different forms have unique benefits but the focus should still be on an absorbable form of magnesium. I suggest taking 1 type for 1-2 months and then switching to another form. There is no benefit to switching forms daily.
Thanks for you question
Dr Paul Hrkal ND
Thank you very much for your prompt reply. I have diabetes checked and the result was ok, but have to keep close look on that. I had never heard about nerve entrapment. Will find out more about it and consult with my doctor. Thank you.
Doctor Hrkal,
December 8, 2014
My husband has a lot of issues from RLS to calcification of the aorta. He was told by his doctor to take magnesium. At first he was on magnesium chloride but has since switched to magnesium glycinate. I was concerned until I read your article.One question, I would like to know if he should be taking calcium, D and K2 with the magnesium in order for it to absorb properly and be of value?
Thank you,
Toni
Hi Toni,
If any cases of calcification vitamin K should be used. Studies have shown it reduces and prevents calcification of soft tissue like blood vessels.
However, to answer your question, Vitamin D, K, or calcium are not needed for the optimal absorption of magnesium. Mag is absorbed better when taken away from food and other minerals since they compete for absorption and require stomach acid to be broken down.
I hope that helps
Dr Paul Hrkal ND
Hello,
I have a 3 y/o son who is autistic. He currently takes Mag Glycinate 100mg bid. He deals with constipation regularly. Would it be too much Mag to give occ Mag Citrate?
Thank you,
Hi Lisa,
You don’t need to switch magnesium but just very gradually increase the dose of mag glycinate until your son’s stools become more loose. To directly answer your question, there is no harm occasionally adding mag citrate if you desire.
Paul Hrkal ND
Hi Dr Hrkal,
Can someone have sleep apnea (on CPAP machine for pretty long) consuming magnesium glycinate ? Since mg glycinate will help muscle to relax while sleep apnea person has too relax muscle around the throat that blocking the air, it seems making it worst? If it is okay which magnesium is the best? And what is the correct dose to start? Thanks so much.
Hi Fenty,
Magnesium’s action is not that is will relax muscle so much that it affects breathing. Its more correct to picture when there is enough magnesium the muscle functions normally, which includes proper contraction and relaxation. Mag glycinate should not adversely affect breathing or sleeping. A well absorbed form of magnesium (like glycinate) is a good form to take to restore proper levels. There is no correct dose because it varies depending on the person and health concern. I typically tell people to follow the label dosage which usually ends up being 200-300mg daily.
Dr Paul Hrkal
Thanks Dr Hrkal,
Pls help me with my last question; for the best sleep aid should i go for mag glycinate or mag bisglycinate?
Hi fenty,
Either one is fine. The bisglycinate is just 2 glycine molecules. Both work well for sleep.
Dr Hrkal
You said Mag glycinate was calming, do you know why when I take it it makes me anxious? Also when I take Potassium it gives me chest tightness and pain? Thanks
Hi Heather,
Some people have this “opposite” effect to magnesium. We don’t know exactly why it happens but my theory is that since magnesium increases energy production at the level of the mitochondria some people could be overstimulated by this. The same is true for its affect on the brain. Mag is needed in the formation of excitatory neurotrasmitters so you may be pushing these pathways with extra mag. I would suggest trying to support the brain pathways with a B-complex. Its might make the magnesium less excitatory if other co-factors are present.
here is study that supports this theory
http://www.ncbi.nlm.nih.gov/pubmed/2880351
I hope that helps
Dr Paul Hrkal
Lots of good info here. So I have a vitamin D/magnesium question. Recently increased my vitamin D3 to 10,000 units/day after latest blood test came back still low after taking 6,000 units D3/day. At the same time I stwitched from magnesium citrate to magnetic glycinate due to intestinal issues. No intestinal issues, but getting that anxiety and jittery feeling again. Wondering if the high dose if D3 is draining my magnesium or if the switch to 800 mg magnesium glycinate/day isn’t maintaining my magnesium level like magnesium citrate did. My intestinal problems seem better though.
Hi Dju,
Its tough to say exactly what is causing the jittery feeling again but it may be the glycinate component. Even though it is calming for most people it can have the opposite effect for a few. I would try switching to one of the other magnesiums (like malate) to see if you still feel that way. Malate is well absorbed as well. Another option is to reduce the dose of magnesium glycinate to 400mg daily. The vitamin D will not have an effect on the magnesium but it could increase your calcium levels.
Dr Hrkal
I took mag glycinate for a few months at a low dose 3x a week. It was good but it aggravated my insomnia. What mag supplement do you recommend? I’ve got adrenal fatigue. Thanks
Hi Zenie Ed,
Some people have this “opposite” effect to magnesium. We don’t know exactly why it happens but one possible explanation is magnesium is needed in the formation of excitatory neurotrasmitters so you may be pushing these pathways with extra mag. I would suggest trying to support the brain pathways with a B-complex. Its might make the magnesium less excitatory if other co-factors are present. Also another type of magnesium, like mag malate or citrate could not have the same effect on the brain.
here is study that supports this theory
http://www.ncbi.nlm.nih.gov/pubmed/2880351
I hope that helps,
Dr Paul Hrkal
Hi. I recently was diagnosed with hyperparathyroidism and underwent a parathyroidectomy and thyroid lobectomy (it was intrathyroidal) 6weeks ago. I am in the process of determining the damage with doctors but it appears I have had it for at least 10 years. I have suffered from back pain, kidney stones/infection, fatigue, apathy, heart palpitations, Lown Ganong Levine Syndrome, extra clotting (no DVT), and hand numbness. Since surgery, many things have improved but I am now getting muscle spasms often, palpitations have increased, and daily numbness in my arms, hands, legs and feet that lingers for up to an hour. My labs indicate low vitD and low-normal calcium, normal PTH. I am currently taking 100% RDA calcium, 4000 IU D3, 100% RDA K2. Should I request to be tested for Mg deficiency? Do my current symptoms sound like they could be improved with Mg? Is Mg deficiency associated with HPT pre or post-op? Thank you.
Hi Erin,
That sounds like a complex situation. Low or altered thyroid function could cause all those symptoms which I would suspect before I think of magnesium involvement. If you wanted to test for magnesium deficiency that I would request ionized magnesium but even this test is a poor marker of your true magnesium levels outside the blood stream. For this situation, I would suggest seeing a naturopathic doctor that will be able to answer of magnesium is a good idea for you to take. The good news is that magnesium is very well tolerated and has very little side effects.
I hope that helps
Dr Paul Hrkal
Hi, I’ve been taking 1,000 mg. of Magnesium Oxide per day (500 mg. in the morning and 500 mg. in the evening) for several months and am very happy with the laxative properties (no more constipation). After reading this very informative article, I am wanting to try Magnesium Taurate and Magnesium L-Threonate for their benefits. My question is, would these two forms of Magnesium have the same beneficial effects on my digestive system as the Magnesium Oxide? I don’t want to go back to ineffective elimination.
Thank you for your help. Lisa
Hi Lisa,
Thanks for you question. There is no doubt that magnesium oxide has the most potent laxative properties but citrate also has this effect at similar doses. Any type of magnesium will have a stool loosening effect but oxide and citrate just have their effect at lower doses. I think you can try another form like mag taurine but just adjust the dose to maintain your stool function. Also once you build up your mag levels your stools should need less of a dose to regulate bowel movements.
I hope that helps
Dr Paul Hrkal
Do any of the magnesium types counter each other? I have been taking Magnesium Citrate for a while to reduce risk of getting blocked bowel movement but a doctor is recommending me to take Magnesium Threonate for improved nerve and brain functions. I tried switching but noticed shortly that my bowel movement dropped.
Can I take both of them right before bedtime or would you recommend sticking to either?
Thanks Paul!
Hi Huni,
There is no known interaction between the forms of magnesium. Citrate does a better job at loosening the bowels. Threonate will also loosen stools but at a higher dose since the amino acid is absorbed more readily. In my opinion you could take both together if needed.
Dr Paul Hrkal
Thank you very much!
Hello,
Hi how are you? I have a question. A few weeks ago I purchased a product called Natural Vitality Nature Calm. It is magnesium citrate that is in a powdered form which I add to my water at night to drink. I am hypothyroid and even taking my desiccated NatureThroid I still was severely constipated. The magnesium citrate works tremendously for me. I take roughly around 325 mg to 400 mg every night. The problem is my insomnia is still there. I used to have to take prescription meds just to fall asleep. I stopped taking the prescription meds for sleeping because I don’t want to live like that and rely on a pill just to fall asleep. I drink the magnesium citrate and then a few hours later I take melatonin, but it still takes me a few hours to fall asleep. I used to have migraines almost every day, muscle spasms, and muscle twitches. After taking the magnesium citrate that has gone away. My muscles do hurt a lot though and my doctor is still running some blood test to see if this is fibromyalgia or some other autoimmune disease. I wish they made an all in one magnesium pill. I did read that magnesium glycinate is good for insomnia. Why is glycinate better for insomnia versus the citrate form? Will the glycinate also produce a laxative effect? Also, taking the citrate I cannot say that I see a huge difference in my muscle pain. My main concern is I don’t want to become constipated again changing the magnesium type. I really love the nature calm, I feel that it really works but I just can’t easily fall asleep like normal people. Can you please recommend to me what I can do and which one I should take, and how many milligrams is the safest dose for the day in which ever you recommend? Thank you very much and I look forward in hearing from you.
Hi Katerina,
Thanks for your questions. Its sounds like you have a number of things you are still trying to figure out. Unfortunately, I can’t make treatment or diagnosis recommendations in this post but I can answer some of your questions.
1) Mag glycinate can be better for sleep since the amino acid glycine has an added calming effect in the brain that complements magnesium. Glycine is a calming neurotransmitter.
2) Mag glycinate can also keep your stools regular but since its absorbed better than citrate you may need to take more to get the same effect.
3) A common dosage for mag glycinate is 200-400mg daily in divided doses.
Note: Mineral supplements can interact with your thyroid meds so be sure to take them at different times of the day.
I would suggest you consult a Naturopathic doctor to help identify some root causes of the insomnia and muscle pain. There are number of effective things that can be done for fibro and lo.
I hope that helps
Dr Paul Hrkal
Hello Dr Hrkal,
My wife and I use mag daily and love it. We always opt for a chelate form. My wife is now 20 weeks pregnant. I have heard that Mag L-Theronate taken before bed can help with better sleep and cognition due to it’s ability to pass the blood brain barrier so quickly. Pregnany has caused some sleepless/anxious nights for my wife. I know most chelates are safe and are often recommended to help with muscle health and calcium absorption in pregnancy. Would there be any reason why Mag L-Theronate would be ill advised in pregnancy?
Blessings,
Joe
Hi Joe,
Thanks for your question. You are correct that most chelates are safe however since Mag L-theronate is still a very new ingredient we don’t have much human safe data on it however it has been granted GRAS (generally recognized as safe) status by the FDA so I am confident in its safety for all ages. As an FYI, L-theronine is a metabolite of vitamin C which is definitely safe in pregnancy in low doses.
Here the link
http://www.fda.gov/ucm/groups/fdagov-public/@fdagov-foods-gen/documents/document/ucm400322.pdf
I hope that helps
Dr Paul Hrkal
Hi
I have 3 questions
1) I am in my mid twenties and a longterm insomniac who sleeps 3 hours a day, before going to bed I suffer from high anxiety and muscle spams and restless leg syndrome which keeps me wide awake, which one would be the best to calm me down and get to sleep and how much (how many grams) shall I use to the optimum effect.
2) is there any difference in using the magnesium oil vs the tablets and which one is better for my situation
3) I have heard Magnesium works best when combined, there many on the market such as magnesium/calcium and Magnesium zinc again which one would be the best in my severe insomnia/ anxiety situation
Hi Xena,
Thanks for the question. I can’t give you medical advise but I can answer some of your questions.
1) Magnesium glycinate is a very relaxing form of mag that also has the benefit of glycine which is a calming amino acid. Follow the dose on the label but try taking a higher dose short term until you get loose stools and reduce from there.
2) Oil is a topical application that can help sore muscles but its a not a good way to build up systemic levels if you deficient. Oral forms used for more than 4 months are needed.
3) Cal/mag is a common supplement combo but we usually have enough calcium in our diets so I prefer magnesium by itself. I agree that restless legs, insomnia and muscle pain would benefit from all the minerals since they work synergistically together so I would also suggest a high potency multi (not a one a day – a good multi is at least 3 caps daily) along with your magnesium. Extra zinc could also be a good idea.
I would suggest you see a Naturopathic doctor to help you address some roots causes of your insomnia. Somethings food sensitivities can cause inflammation, muscle spams and even insomnia.
I hope that helps
Paul Hrkal ND