Unlocking the Power of Magnesium: A Comprehensive Guide to Choosing the Right Form of Magnesium for Maximum Absorption
Are different forms of magnesium more effective for specific health concerns?
While the idea that one type of magnesium is superior for a particular ailment is valid, the reality is more complex. To grasp this, let's explore the background of magnesium and its various forms.
Understanding Magnesium
For the body to utilize magnesium effectively, it must be bound to a carrier, similar to other minerals. Different forms of magnesium include magnesium citrate, magnesium glycinate, magnesium oxide, magnesium L-threonate, and magnesium malate. Claims that a specific form is superior for certain ailments are often based on the unique properties of the carrier, such as malic acid for energy or glycine for sleep.
However, the key is not just the form of magnesium; the absorbability of the magnesium is of utmost importance. Absorption rates vary among different forms, emphasizing the need for quality.
What to Consider:
One of the most bioavailable forms of magnesium is ionic magnesium citrate (MAG365), which boasts almost complete absorption without relying on stomach acid. In contrast, magnesium oxide -- a cheaper form of magnesium -- has a meagre absorption rate of around 4%, underscoring the importance of prioritizing quality over form.
Magnesium bisglycinate, like PrizMAG, may not be ionic but offers excellent absorption through its attachment to glycine amino acids. Quality formulations generally yield higher absorption rates, supporting the principle that not all magnesium forms are equal.
Which Form of Magnesium is Best? Not All Magnesium Forms Are Equal
Many magnesium citrate products lack ionic properties and may have a laxative effect, indicating poor utilization. It's essential to differentiate between ionic magnesium citrate and other citrate formulations.
Manufacturing Focus and Choices
At ITL Health, our current focus is on ionic magnesium citrate and chelated magnesium bisglycinate. Our MAG365 powder, a highly bioavailable formula, led to the development of PrizMAG capsules, a pure magnesium bisglycinate option. PrizMAG stands out for its high absorption rate, second only to ionic magnesium citrate, and is free from fillers, binders, and magnesium oxide.
While any high-quality magnesium supplement can address deficiencies, prioritizing quality over hype is crucial. If seeking secondary benefits of a specific form, consider taking it separately, such as malic acid for energy.
In Conclusion
While different magnesium forms may offer specific advantages, the focus should be on the supplement's absorbability. Ionic magnesium citrate and chelated magnesium bisglycinate are among the most bioavailable options. Remember, the form matters, but quality and absorbability matter even more.
Sources Used:
- Firoz M, Graber M. (2001). Bioavailability of US Commercial Preparations. Dec; 14(4): 257-62. (PubMed).