Magnesium Lactate Vs. Magnesium Citrate

Magnesium, an essential mineral, supports reactions involved with the breakdown of carbohydrates and fats, promotes the production of DNA and RNA – genetic material found in every cell — adds structure and strength to bone and cell membranes and carries electrical impulses from nerves to help muscles contract and relax. The National Institutes of Health Office of Dietary Supplements reports that many people in the United States fail to consume enough magnesium and may require magnesium supplements, such as magnesium lactate or magnesium citrate, to avoid symptoms of a deficiency.

Magnesium Intake

The Institute of Medicine recommends that adult men consume 420 milligrams of magnesium per day. Women need less magnesium, about 320 milligrams per day. Because your body stores magnesium in the bones and muscle cells, you may not experience symptoms of a magnesium deficiency until prolonged deficient intake or a health problem such as kidney dysfunction causes increased loss of magnesium. Common symptoms of a deficiency include loss of appetite, nausea, vomiting, fatigue, muscle weakness and cramps or numbness and tingling especially in the hands and feet. To treat a magnesium deficiency your doctor may suggest you take a magnesium supplement. To avoid taking too much magnesium, only take supplements according to your doctors instructions.

Types of Supplements

To treat a severe magnesium deficiency your doctor may use an intravenous magnesium supplement. In most cases, you can take an oral magnesium supplement that combines magnesium with another substance, such as a salt or an acid. Magnesium supplements available in tablet or liquid form include magnesium chloride, magnesium gluconate and magnesium citrate. Some magnesium supplements release the magnesium over a period of time, helping to increase the absorption of the magnesium. Magnesium lactate and magnesium chloride are available in time-release formulas. Magnesium lactate and magnesium citrate are magnesium salts, the former of lactic acid and the later of citric acid.

Elemental Magnesium

Each magnesium supplement contains a different amount of elemental magnesium – the amount of magnesium available for absorption. Magnesium oxide contains the highest percentage of elemental magnesium, with 60 percent, but that does not necessarily mean your body can absorb all of that magnesium. The National Institutes of Health Office of Dietary Supplements reports that the enteric coating on magnesium oxide supplements lowers the bioavailability and that although magnesium lactate contains only 12 percent elemental magnesium, your body absorbs more. Magnesium citrate contains 16 percent elemental magnesium, but decreased absorption of magnesium citrate may contribute to the increase in side effects.

Side Effects

If the cells lining the small intestine fail to absorb all of the magnesium in the supplement, the magnesium stays in the digestive tract and moves into the large intestine. Because magnesium attracts water, it functions as a laxative and induces diarrhea. Magnesium citrate, the most commonly available liquid magnesium, is known to cause diarrhea. In fact, doctors prescribe magnesium citrate to patients preparing for a colonoscopy to clean out their large intestines. Although magnesium lactate may also cause diarrhea, your body absorbs more of the elemental magnesium, reducing the risk for this side effect.