November 4th, 2024
Contributing writer for Wake Up World
Magnesium is one of the most abundant minerals in the human body, and 50 percent of magnesium is located in the bones. Magnesium, which is similar to zinc, is a necessary cofactor for over 300 biochemical reactions in the human body. These chemical reactions help the body build muscles, maintain nerve function, promote a healthy heart, and sustain optimal immune system function.
Scientists are studying how magnesium alleviates or circumvents many common chronic ailments. If you are interested in taking magnesium for better health, it helps to be knowledgeable about the various magnesium supplements, especially magnesium orotate, the best form of the mineral supplement.
Magnesium is not easily absorbed in the body unless first attached to a transporting substance. For this reason, many supplement manufacturers have “chelated” magnesium to minerals or amino acids. A few of these include magnesium oxide, magnesium sulfate, magnesium orotate, and magnesium carbonate. The quality of these supplements depends on the amount of magnesium it contains, its bioavailability, and how well it dissolves in the gut.[1] Bioavailability refers to the amount of magnesium in the supplement that can be assimilated by the body and used to produce the desired health benefits.
9 Types of Magnesium
If you want to take a magnesium supplement, you will want to understand the different types you might find on the market.
1. Magnesium-Amino Acid Chelate
A magnesium-amino acid chelate is magnesium connected to an amino acid. This could be a glycine, aspartic acid (aspartate) or arginine (arginate), or another amino acid. Magnesium aspartate and arginate are considered to be the best of these options.
2. Magnesium Oxide
Magnesium oxide is therapeutically used as a laxative and to provide relief for acid reflux. Because this form of magnesium has poor bioavailability (only 4 percent), magnesium oxide supplements may contain up to 60 percent more magnesium than other supplements so that enough can enter the bloodstream and provide the intended effect.[2]
3. Magnesium Citrate
Derived from the magnesium salt of citric acid, magnesium citrate is highly soluble and has higher bioavailability than magnesium oxide.[3] Magnesium citrate is commonly used to induce bowel movements but has also been studied for kidney stone prevention.
4. Magnesium Orotate
Magnesium orotate, also called magnesium orotate dihydrate, is the most effective form of magnesium supplement and is extremely helpful for addressing deficiencies.[4] Magnesium orotate is a compound that includes both magnesium and orotic acid.
Extensive scientific research by Dr. Hans A. Nieper, M.D. shows orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus.[5] This is particularly important in heart and nerve cells, which are unable to renew or regenerate when damaged, and hence, effective delivery of magnesium is important to the recovery of these tissues.[6] Magnesium orotate has many properties that support your health while providing one of the most readily absorbable forms of magnesium.
5. Magnesium Chloride
Magnesium chloride has a higher bioavailability than magnesium oxide and magnesium citrate, with a bioavailability equivalent to magnesium lactate.[2] The magnesium concentration in magnesium chloride supplements is low, around 25 percent, to balance its higher bioavailability.
A supersaturated magnesium chloride oil can be applied to the skin for sore muscles and has been recommended by some as a supplement for those who experience an undesired laxative effect from pills.[7]
6. Magnesium Lactate
This type of magnesium shows higher levels of bioavailability than magnesium oxide. Magnesium lactate is a mineral supplement commonly used to manage digestive issues. Magnesium lactate should be avoided by those with kidney disease or kidney-related concerns.
7. Magnesium Sulfate
Magnesium sulfate is a form of magnesium with an elemental concentration of 10 percent and lower levels of bioavailability. It contains magnesium, sulfate (sulfur and oxygen) and is often sold as Epsom Salt, which can be added to baths to relieve sore muscles.
8. Magnesium Carbonate
Also called magnesite, magnesium carbonate is used as a remedy for heartburn and upset stomach. Its bioavailability is about 30 percent when taken internally. Magnesium carbonate has a strong laxative effect when taken in high amounts. It is also commonly used as chalk used as a drying agent by pitchers, gymnasts, rock climbers, and weightlifters.
9. Magnesium Glycinate, Malate, & Taurates
These are chelated forms of magnesium which are sold with lower concentrations of magnesium because it is in a highly bioavailable form. These three types of magnesium have a variety of uses.
Magnesium supplements are best taken with calcium. For this reason, I developed IntraCal™. It provides the best ratio of calcium and magnesium orotate.
Article References
- “Magnesium: Fact Sheet for Professionals.” U.S. Department of Health and Human Services. National Institutes of Health. NIH.gov. 2 Mar 2018.
- Firoz M, Graber M. “Bioavailability of US commercial magnesium preparations.” Magnes Res. 2001;14(4),257-62.
- Walker AF. “Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study.” in a randomised, double-blind study.” Magnes Res. 2003;16(3),183-91.
- Classen HG. “Magnesium orotate–experimental and clinical evidence.” Rom J Intern Med. 2004;42(3),491-501.
- “Orotates and the mineral transporters of Dr. Nieper.” Delano Report. 27 Dec 2009.
- Zeana C. “Magnesium orotate in myocardial and neuronal protection.” Rom J Intern Med. 1999;37(1),91-7.
- Dean C. “The Magnesium Miracle.” New York: Ballantine Books. 2006.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
This article was originally published by Global Healing Centre and is republished here with permission.
About the author:
Dr. Edward F. Group III (DC, ND, DACBN, DCBCN, DABFM) founded Global Healing Center in 1998 with the goal of providing the highest quality natural health information and products. He is world-renowned for his research on the root cause of disease. Under his leadership, Global Healing Center earned recognition as one of the largest natural and organic health resources in the world. Dr. Group is a veteran of the United States Army and has attended both Harvard and MIT business schools. He is a best-selling author and a frequent guest on radio and television programs, documentary films, and in major publications.
Dr. Group centers his philosophy around the understanding that the root cause of disease stems from the accumulation of toxins in the body and is exacerbated by daily exposure to a toxic living environment. He believes his personal mission is to teach and promote philosophies that produce good health, a clean environment, and positive thinking. This, he believes, can restore happiness and love to the world.
For more, please visit Global Healing Center.
Unlock the potential within you to create a life filled with peace and vitality through ancient Andean shamanic energy healing. This transformative practice allows you to reprogram your energy field, helping you cultivate positive energies while releasing negativity. Guided by a skilled teacher with 50 years of experience, you’ll learn techniques such as breathwork, visualization, and meditation to connect with powerful spirit allies and manifest love and harmony in your life.
Experience the profound impact of energy work as you discover how small shifts in awareness can lead to significant changes in your well-being and that of your community. By engaging with the wisdom of the Andes, you’ll gain insights into managing your emotions and creating miracles that support your personal journey.
Join us for a free online event to explore Andean shamanic energy healing and start transforming your life today. Don’t miss this opportunity to connect with ancient practices that can empower you—register now!
If you’ve found value in our articles, we’d greatly appreciate your support by purchasing Mindful Meditation Techniques for Kids—A Practical Guide for Adults to Empower Kids with the Gift of Inner Peace and Resilience for Life.
In the spirit of mindfulness, we encourage you to choose the paperback version. Delve into its pages away from screen glare and notifications, allowing yourself to fully immerse in the transformative practices within. The physical book enriches the learning process and serves as a tangible commitment to mindfulness, easily shared among family and friends.
Over the past few years, Wake Up World has faced significant online censorship, impacting our financial ability to stay online. Instead of soliciting donations, we’re exploring win-win solutions with our readers to remain financially viable. Moving into book publishing, we hope to secure ongoing funds to continue our mission. With over 8,500 articles published in the past 13 years, we are committed to keeping our content free and accessible to everyone without resorting to a paywall.
