paxauthority.blogg.se

Once ingested magnesium oxide is poorly absorbed by the body (approximately three-fold less than magnesium citrate). However, this factor is of minimal significance when bioavailability is considered. Magnesium oxide/oxalate contains the highest elemental magnesium (about 60%) of all types, which makes it popular among supplement manufacturers. I’ve investigated the main types in detail, and I’ve summarized what you need to know: Magnesium Oxide/ Magnesium Oxalate But this factor is somewhat insignificant compared to bioavailability. The other consideration is the amount of magnesium in the supplement, known as elemental magnesium. This is the main factor when considering supplement quality. However, some types are much better absorbed than others a concept known as bioavailability (where higher is better). There are a variety of magnesium supplement types, technically known as magnesium salts or chelations.Ĭombining magnesium with salts keeps it stable in pill form and prevents cross-reaction with other minerals.

The different types of magnesium supplements Those with a food intolerance, type 2 diabetes, high blood pressure, and the elderly are at greater risk of sub-optimal magnesium levels. Summary: More than half of adults in Western countries do not consume adequate amounts of magnesium. Much like vitamin D supplementation, magnesium supplementation must be more widely considered. Type 2 diabetes (25-38% of type 2 diabetics have low magnesium) ( 4).Gastrointestinal disease and/or food intolerance.

There are many diseases and conditions that put people at far greater risk of magnesium inadequacy, including people with: Researchers speculate this is largely because naturally rich sources of magnesium – namely green leafy vegetables and nuts – are no longer common in the average Western diet.Īnd these are the rates for the average American. In fact, 1 in 5 people consume less than half of the recommendations ( 3). However, survey studies show that approximately 68% of US adults do not consume the RDA. The Recommended Dietary Allowance (RDA) of Magnesium in the US is in the range of 310-420 mg, with the variation dependent on your age and gender ( 2).

The different types of magnesium supplements.