According to the National Institutes of Health Office of Dietary Supplements, many people do not get the recommended 310 to 420 mg of magnesium in their diet each day. As the fourthmost plentiful mineral in the body, magnesium regulates blood sugar and heart rhythm and helps to promote a healthy immune system and bone health. Magnesium supplements are never100 percent magnesium, but must always come bound to another substance. These substancesaccount for the wide variety of magnesium supplements, and can affect how your body absorbsand tolerates the magnesium.
Magnesium glycinate is a chelated form of magnesium. Chelated means that the magnesiumcomes bound to another molecule, usually an organic amino acid. Dr. Carolyn Dean says that the body may absorb magnesium glycinate better than other types of magnesium supplements,which makes them a good choice for people with magnesium deficiency.
Magnesium oxide is a non-chelated type of magnesium supplement. Non-chelated means thatthe magnesium comes bound to an organic acid or a fatty acid. Magnesium oxide contains 60percent magnesium. This is six times higher than that provided magnesium sulfate, which offersthe lowest concentration of magnesium.
Magnesium Cholride and Magnesium Lactate
Magnesium chloride and magnesium lactate supplements are only 12 percent magnesium, but according to the National Institutes of Health,
they have ahigher rate of absorption by the body than do supplements like magnesium oxide, which contain five times the amount of magnesium. When choosing a supplement, it is vital to consider both the magnesium content and the rate of absorption to determine the overall efficacy of the product. The outercoating on the supplement and the substance bound with the magnesium will determine how well the body absorbs the mineral.
Magnesium Sulfate and Magnesium Hydroxide
Magnesium sulfate, or Epsom salts, is a non-chelated magnesium supplement often used as a laxative. Magnesium hydroxide, or milk of magnesia, is alsocommonly used as a laxative. It is important to take these products as directed as it is possible to overdose. According to the University of MarylandMedical center, symptoms of a magnesium overdose include nausea, vomiting, confusion, extremely low blood pressure and even death.
Magnesium carbonate supplements offer 45 percent magnesium, a relatively high concentration. Magnesium acts like an antacid and may neutralizestomach acids and impair digestion, so it is important to take your supplements between meals.
Magnesium taurate is a combination of magnesium and the amino acid taurine. According to Dr. Ronald Hoffman, magnesium and taurine work togetherin the body to support cell membranes, and both exert a calming effect on the body.