Types of Magnesium

Written by: Nutricionista Nelba Villagrán

October 11, 2024

Time to read 8 min

How to choose the right type of Magnesium for you?

Magnesium is the central atom of the chlorophyll molecule and is found in all plants, but current farming methods have depleted the magnesium content in the soil; if the soil doesn't contain it, the plants won't either, because they cannot obtain it from the air. This is important to understand because even with a balanced diet, it is not possible to obtain all nutrients from today's foods. Organic crops will contain magnesium if this mineral is included among the nutrients added to the soil.

Reasons to take magnesium supplements

High levels of pollution and stress increase the need for magnesium. Stomach acid is essential for magnesium absorption, so the constant use of antacids affects its absorption.

Factors such as excess salt or alcohol, excessive sweating, certain medications (diuretics, antibiotics, steroids), or certain medical conditions, such as dysbiosis or unwanted intestinal microorganisms, can cause excessive magnesium loss.

Food processing eliminates a large percentage of magnesium:

Refining of wheat flour: 80%

Rice polishing: 83%

Production of cornstarch (maicena): 97%

Filtered, softened, or distilled water does not contain magnesium. Sugar depletes magnesium, so the intake of sugary drinks leads to a deficiency. Also, foods such as sausages or processed meats, which are rich in phosphates, form an insoluble substance with magnesium, preventing its absorption (magnesium phosphate). Alcohol blocks its absorption, so drinking more than 3 drinks daily leads to deficiency. Coffee is a diuretic that flushes magnesium from the body.

A REFINED, JUNK-FOOD DIET IS POOR IN MAGNESIUM

Drugs that interact with magnesium

Diuretics, contraceptives, insulin, tetracycline and other antibiotics, cortisone, cyclosporine, vancomycin, isoniazid, sodium fluoride prescribed for osteoporosis, heart drugs, among others, deplete magnesium and generate a deficiency.

At the same time, magnesium inhibits the absorption of medications such as tetracycline, ciprofloxacin, and nitrofurantoin, so they must be taken 3 hours apart.

Interactions with other nutrients

Magnesium is very important for the metabolism of calcium, potassium, phosphorus, zinc, copper, iron, lead, cadmium, hydrochloric acid, acetylcholine, nitric oxide, activation of Vit. B1, and converting Vit. D into hormones that participate in bone formation. Vit. B6 improves magnesium absorption by the cells.

Recommendation

It is estimated that the modern diet provides 200 mg of magnesium per day, while actual needs range between 400 and 500 mg. This creates a daily deficit of between 200 and 300 mg. This amply justifies the consumption of magnesium supplements, but they are not all the same, and it is necessary to understand the differences between the various forms.

For children, Dr. Leo Galland, a specialist in hyperactive children and author of the book "Super Immunity for Kids," recommends 14 mg per kilo of body weight daily; for example, if the child weighs 18 kilos, they need 240 mg of supplemental magnesium.

For athletes, it is noted that magnesium reduces the lactic acid that causes muscle pain and aids in muscle relaxation. For people who perform intense exercise, it is recommended to take 6 to 10 mg per kilo of body weight daily to replace losses caused by perspiration, exertion, and stress (for a 68-kilo woman, 400 to 680 mg daily, and for an 80-kilo man, between 480 and 800 mg daily).

It is convenient to split doses into two intakes to improve magnesium absorption rather than taking it all at once, and to ingest it with carbohydrate-containing meals.

Diabetics lose more magnesium than other people. Magnesium is necessary for the production, function, and transport of insulin.

If calcium supplements are taken, magnesium supplements should be incorporated; this will keep the calcium dissolved in the blood, preventing it from depositing in soft tissues or forming kidney stones.

Symptoms of magnesium deficiency

A deficiency affects organs such as the heart, digestive tract, and the muscular and skeletal systems.

Some symptoms include anxiety, attention deficit, muscle pain, cramps, numbness, tingling, headaches and migraines, chronic fatigue, arrhythmias, impotence, irritability, apathy, depression, anxiety, nervousness, memory problems, difficulty concentrating, fibromyalgia, continuous craving for chocolate (cocoa is rich in magnesium), insomnia and waking up during the night, hypertension, hormonal imbalances…

Toxic forms

Forms such as magnesium glutamate and aspartate should be avoided, as they break down to form the neurotransmitters glutamic acid and aspartic acid, which, when not attached to other amino acids, can become neurotoxic.

1.- Magnesium chloride or “Nigari salt”

Formed by 1 magnesium ion and 2 chlorine ions. Its chloride content acidifies the body, which reduces magnesium absorption. For the same reason, it is not suitable for people with ulcers, gastric acidity, hiatal hernia, or reflux. Its magnesium concentration is around 12%. It is recommended as a laxative, taken on an empty stomach.

Useful for treating constipation and hemorrhoids (due to its laxative and detoxifying effect), as well as for reducing the risk of bacterial and viral infections.

2.- Magnesium citrate

A combined form of magnesium and citric acid with a concentration of 13%, medium-high bioavailability, and an acidic pH. It helps eliminate oxalate from the body. It improves digestion and prevents constipation. In excess, it can cause dehydration.

3.- Magnesium glycinate, diglycinate, and bisglycinate

Magnesium salt of the amino acid glycine. Its magnesium concentration is approximately 15%. Suitable for treating magnesium deficiency and depression. It does not cause gastric acidity, and its laxative effect is minimal.

4.- Magnesium L-threonate

A relatively new form of magnesium that is absorbed very well and penetrates cell membranes, including the mitochondrial membrane, thereby optimizing magnesium levels in the brain and improving cognitive function (memory and alertness); it is gentle on the gut and has no laxative effect.

5.- Magnesium malate

A type of magnesium associated with malic acid (which is naturally found in fruits, can cross the blood-brain barrier, and participates in the "Krebs Cycle," a process related to the transformation of glucose into ATP). With high bioavailability, it is very useful for helping to treat chronic fatigue or depression, as well as diabetes and cardiovascular diseases, and as a kidney protector. It is useful for weakened individuals or those suffering from osteoporosis. It does not alter the digestive system.

6.- Magnesium taurate

A form of magnesium combined with the amino acid taurine, an essential component for the proper functioning of the brain and memory that improves, like vitamin B6, the penetration of magnesium into the cells. Taurine reduces the risk of heart attacks, balances electrolyte levels, and promotes a healthy immune system.

Magnesium taurate supplements can be helpful in cases of depression and migraines, and as prevention for cardiovascular and neurodegenerative diseases.

7.- Magnesium oxide

This form is used as a laxative and to treat stomach pain, acidity, and reflux. Due to its low bioavailability, it can be useful for relieving constipation, but it is not useful for treating magnesium deficiency. When magnesium oxide is mixed with water, it becomes magnesium hydroxide, known as "milk of magnesia," used for the relief of gastric hyperacidity.

8.- Magnesium lactate

It has a low proportion of magnesium, has no laxative effect, and is ideal for children. However, it will not be effective for increasing levels of this mineral. It has high bioavailability, so it is suitable for controlling digestive problems and activating intestinal peristalsis. Not suitable for people with kidney disease or kidney-related problems. Useful for joints.

9.- Magnesium orotate

Includes orotic acid (formerly known as B13); it promotes heart health. It is one of the preferred supplements for athletes since it favors the repair of muscle tissue and provides greater resistance and performance.

10.- Magnesium carbonate

In nature, it is found as dolomite or magnesite. It is taken in powder form and has an alkaline pH, so it functions as an antacid and stomach protector. It is indicated for people with gastric hyperacidity. In people without gastric acidity, to avoid gas, it is recommended to take it with orange juice, tomato juice, yogurt, or a salad. Water hardness is composed of calcium and magnesium carbonate.

11.- Magnesium sulfate

With low bioavailability and a magnesium concentration of 10%, the sulfur in the sulfate helps to relax muscles and has analgesic properties. Excess intake causes headaches. In clinical and intensive care medicine, magnesium is administered intravenously in the form of sulfate for the treatment of certain arrhythmias. In salt form (Epsom salts), it is used to increase magnesium levels cutaneously while enjoying a relaxing bath.

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