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What's The Best Bioavalable Form of Magnesium?
A compilation of peer reviewed literature.
Therapeutically, magnesium salts represent an important class of compounds, exhibiting various pharmacological actions. Examples of magnesium salts are:
- Nephrolithiasis (Kidney) - ionic magnesium and magnesium citrate
- Rheumatoid Arthritis - magnesium salicylate
- Antacid/cathartic magnesium hydroxide
- Urinary antiseptic magnesium mandelate
Magnesium is the main intracellular, divalent cation, (electrically charged, alkaline mineral).
Under normal dietary conditions the small intestine only absorbs 30-50% of its intake.
Various anions attached to the cation magnesium, such as oxide, chloride, gluconate, and lactate, affect the delivery of the amounts of elemental magnesium to the target site and thereby produce different pharmacodynamic effects. This review examines the bioavailability and pharmacokinetics of various magnesium salts and correlates pharmacodynamic action with the structure-activity relationship. PMID:11550076
Almost 99% ofbody magnesium is inside cells making the concentration of intracellular ionized magnesium physiologically relevant. Ionized magnesium in erythrocytes (blood cells) can help to establish reliable information on the functional magnesium status of humans. The function of magnesium is mainly intracellular, and intracellular magnesium concentrations can be the best method to evaluate the magnesium status. PMID:15469857
What About Magnesium Citrate?
Studies show magnesium citrate achieving higher levels of magnesium status of saliva, while not effecting the intracellular magnesium status of erythrocyte blood cells PMID:14596323.Only a small proportion of the magnesium retention was due to the total plasma magnesium concentration of the fluid surrounding the erythrocytes blood cells. PMID:15816595
Bioavailability of US Commercial Magnesium Preparations: Magnesium Chloride
By Firoz M, Graber M., Department of Veterans Affairs Medical Center, Northport, NY 11768, USA. Magnes Res. 2001 Dec;14(4):257-62.
Magnesium deficiency is seen with some frequency in the outpatient setting and requires oral repletion or maintenance therapy. The purpose of this study was to measure the bioavailability of four commercially-available preparations of magnesium, and to test the claim that organic salts are more easily absorbed. Bioavailability was measured as the increment of urinary maginesium excretion in normal volunteers given approximately 21 mEq/day of the test preparations. Results indicated relatively poor bioavailability of magnesium oxide (fractional absorption 4 per cent) but significantly higher and equivalent bioavailability of magnesium chloride, magnesium lactate and magnesium aspartate. We conclude that there is relatively poor bioavailability of magnesium oxide, but greater and equivalent bioavailability of magnesium chloride, lactate, and aspartate. Inorganic magnesium salts, depending on the preparation, may have bioavailability equivalent to organic magnesium salts. PMID:11794633
Organic Source of Magnesium: Food
In a 2010 study, of 3,761 women, UCLA's Department of Epidemiology's, Program on Genomics and Nutrition found that high magnesium food intake is associated with lower concentrations of certain markers of systemic inflammation and endothelial dysfunction in postmenopausal women. PMID:19903755
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Cooked Spinach: Contains 163 mgs.magnesium per cup |
List of High Magnesium Foods
- Buckwheat flour, whole-groat
- Snacks, trail mix, regular, with chocolate chips,nuts and seeds
- Bulgur, dry
- Oat bran, raw
- Semisweet Chocolate
- Fish, Halibut, Atlantic and Pacific, cooked, dry heat
- Wheat flour, whole-grain
- Spinach, canned, regular pack, drained solids
- Barley, pearled, raw
- Seeds, pumpkin and squash seed kernels, roasted
Detailed listing of amounts:
Top ten foods high in magnesium
Magnesium in Mineral Water?
The medical importance of mineral waters depends on the contained amount of minerals and trace elements. Calcium and magnesium in mineral waters are of greatest interest with respect to their potential relevance for the health status; iodine, fluorine and lithium are the most important trace elements. The bioavailability of minerals from mineral water is good and can be compared with the values derived from milk. A positive effect of the minerals in mineral water on health status is especially apparent in the case of insufficient intake by nutrition. The apprehension that there might be an undesired hypertensinogenic effect due to the sodium content in mineral waters is not justified. Sodium is present in mineral water in small amounts only, and mainly as sodium bicarbonate, which has no effect on blood pressure. A certain advantage of a delivery of minerals and trace elements by regular drinking of mineral waters is the simultaneous intake of water, without supply of (caloric) energy. PMID:19890742
Drinking water with low levels of magnesium were cardio- and vasculoprotective. PMID:20581087
Drinking water sources available to North Americans may contain high levels of Ca2+, Mg2+, and Na+ and may provide clinically important portions of the recommended dietary intake of these minerals. Physicians should encourage patients to check the mineral content of their drinking water, whether tap or bottled, and choose water most appropriate for their needs. PMID:11318912
Side Effects From Ingesting Excessive Magnesium?
Answer: "Mild, osmotic diarrhea."
More about the Tolerable Upper Intake Levels of Magnesium