Best form of magnesium for absorption

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Best Form of Magnesium for Absorption

Introduction to Magnesium Absorption

Magnesium is a crucial mineral for numerous physiological functions, including muscle and nerve function, blood glucose control, and bone health. However, the bioavailability of magnesium varies significantly depending on its form. Understanding which forms of magnesium are best absorbed can help in choosing the most effective supplements.

Organic vs. Inorganic Magnesium Compounds

Higher Bioavailability of Organic Magnesium

Research consistently shows that organic magnesium compounds are more bioavailable than inorganic ones. Organic forms such as magnesium citrate, magnesium malate, and magnesium glycinate are absorbed more efficiently by the body compared to inorganic forms like magnesium oxide and magnesium chloride 123. This higher bioavailability is crucial for individuals with magnesium deficiencies or those who require higher magnesium intake due to health conditions.

Dose-Dependent Absorption

The absorption of magnesium is dose-dependent, meaning that as the intake increases, the fractional absorption decreases. For instance, absorption rates can drop from 65% at lower doses to as low as 11% at higher doses . This curvilinear relationship suggests that smaller, more frequent doses may be more effective for maintaining optimal magnesium levels.

Specific Forms of Magnesium

Magnesium Citrate and Magnesium Glycinate

Magnesium citrate and magnesium glycinate are among the most well-absorbed forms of magnesium. Studies have shown that these forms significantly increase magnesium levels in tissues such as the brain and muscles . Magnesium citrate, in particular, is noted for its high solubility and bioavailability, making it a popular choice for supplementation.

Magnesium Acetyl Taurate

Magnesium acetyl taurate has also been found to be highly effective in increasing brain magnesium levels, which is beneficial for cognitive functions and neurological health . This form combines magnesium with taurine, an amino acid that supports cardiovascular health.

Impact of Formulation and Delivery

Enteric-Coated Magnesium

Enteric-coated magnesium supplements, such as magnesium chloride, have been shown to have lower bioavailability compared to non-coated forms. The coating can impair the release and absorption of magnesium in the intestines, making these formulations less effective .

Fermentable Carbohydrates

Incorporating fermentable carbohydrates like short-chain fructo-oligosaccharides (sc-FOS) can enhance magnesium absorption. Studies on postmenopausal women have demonstrated that sc-FOS can increase magnesium absorption by up to 12.3%, highlighting the potential of dietary modifications to improve mineral uptake .

Conclusion

In summary, organic forms of magnesium, such as magnesium citrate, magnesium glycinate, and magnesium acetyl taurate, offer superior bioavailability compared to inorganic forms. The absorption of magnesium is dose-dependent, and smaller, more frequent doses may be more effective. Additionally, the formulation and delivery method, such as avoiding enteric-coated supplements and incorporating fermentable carbohydrates, can significantly impact magnesium absorption. For optimal magnesium supplementation, choosing the right form and considering the delivery method are crucial.

Sources and full results

Most relevant research papers on this topic

Bioavailability of magnesium food supplements: A systematic review.

Organic magnesium formulations are more bioavailable than inorganic ones, but all supplements can maintain physiological levels in healthy individuals without prior deficit.

Systematic Review

2021·

26citations

·Marta R. Pardo et al.

Intestinal absorption of magnesium from food and supplements.

Magnesium absorption from food and supplements is curvilinear, with less magnesium absorbed than calcium at higher intakes, and enteric coating can impair magnesium bioavailability.

Non-RCTHighly Cited

1991·

273citations

·K. D. Fine et al.

Dose-Dependent Absorption Profile of Different Magnesium Compounds

Magnesium citrate increases muscle and brain magnesium levels dose-independently, while magnesium acetyl taurate increases brain magnesium levels when administered as a split dose.

Non-RCTAnimal StudyRigorous Journal

2019·

16citations

·M. Ates et al.

Two polyol, low digestible carbohydrates improve the apparent absorption of magnesium but not of calcium in healthy young men.

Feeding two low digestible, fermentable carbohydrates improves magnesium absorption in healthy young men without significantly affecting calcium absorption or retention.

RCT

2003·

34citations

·C. Coudray et al.

Effect of supplemented magnesium from magnesium oxide or dolomitic limestone upon digestion and absorption of minerals in sheep.

Magnesium supplementation in sheep increases preintestinal absorption, with magnesium oxide having the highest value, but both sources enhance mineral levels.

RCT

1983·

23citations

·S. Rahnema et al.

Five‐Week Intake of Short‐Chain Fructo‐Oligosaccharides Increases Intestinal Absorption and Status of Magnesium in Postmenopausal Women

Moderate doses of short-chain fructooligosaccharides (sc-FOSs) improve intestinal magnesium absorption and status in postmenopausal women without hormone replacement therapy.

RCTHighly Cited

2001·

120citations

·M. Tahiri et al.

Predicting and Testing Bioavailability of Magnesium Supplements

Poor bioaccessibility and bioavailability in the SHIME model translate into poor dissolution and bioavailability in vivo, providing a valid methodology for predicting in vivo micronutrient bioavailability and effectiveness.

In Vitro StudyVery Rigorous Journal

2019·

38citations

·L. Blancquaert et al.

Magnesium absorption in the human small intestine. Results in normal subjects, patients with chronic renal disease, and patients with absorptive hypercalciuria.

Magnesium absorption in the human small intestine is mediated by a different transport process than calcium absorption, and may be dependent on vitamin D.

In Vitro StudyHighly Cited

1976·

153citations

·Patrcia G. Brannan et al.

Magnesium absorption: mechanisms and the influence of vitamin D, calcium and phosphate.

Magnesium absorption primarily occurs in the distal intestine, with vitamin D increasing it, but some absorption occurs independently, and interactions with calcium and phosphate remain unclear.

Literature ReviewHighly Cited

1991·

225citations

·L. L. Hardwick et al.

Magnesium Absorption from Mineral Waters of Different Magnesium Content in Healthy Subjects

Magnesium from mineral waters is easily absorbed and has a similar absorption rate to pharmaceutical preparations.

RCT

2006·

21citations

·O. Karagülle et al.

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