The two most common forms of magnesium supplements are magnesium citrate and magnesium oxide. Magnesium citrate is more expensive than magnesium oxide, but has more bioavailabilty. According to the University of Maryland Medical Center, most adults do not get enough magnesium in their diet. A supplement may be required to meet the recommended levels of magnesium per day. Always consult your physician to decide the best type of magnesium supplement for you.
Requirements for Magnesium
Magnesium, an essential mineral, is used in many biological functions, including muscle function, brain function, protein production and regulating blood pressure. Magnesium is found in many foods we eat, including fruits, vegetables, nuts and whole grains. The National Institutes of Health Office of Dietary Supplements recommends that males age 19 and up should consume 400 to 420 milligrams, or mg, of magnesium per day and women 19 and up should take 310 to 320 mg/day. Pregnant women should increase their intake by 40 mg/day.
Forms of Magnesium
Various forms of magnesium exist. Therefore, it is necessary to know which form of magnesium is the best when taking supplements. The body easily absorbs magnesium when it is linked to another substance, like an amino acid or organic acid. magnesium in one of these linked forms is known as chelated magnesium.
Oxide
Commonly found in multivitamins, magnesium oxide is a nonchelated form of magnesium. A 2001 study published in the journal "Magnesium Research" reported that magnesium oxide has a low bioavailability compared to other forms of magnesium. Bioavailability refers to the amount of magnesium in the diet, medications and dietary supplements that is absorbed by the intestine and is eventually available for biological activity in cells and tissues.
Citrate
As more is known on how magnesium is processed by the body, more health food companies are offering more chelated forms of magnesium supplements. Magnesium citrate is magnesium that is bound to the organic acid, citric acid. This form of magnesium has a lower concentration, but a higher bioavailability, than magnesium oxide. One drawback of magnesium citrate is that it is often more expensive than magnesium oxide supplements
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