The Best Magnesium Supplements 2024

Jan 15, 2024

The Best Magnesium Supplements

In this article, you will find out why you should avoid magnesium oxide and learn the differences between malate, citrate, bisglycinate, taurinate, and L-threonate. The type of magnesium you take will determine if you get results or not based on your individual needs.

Due to the diet arguably not providing enough magnesium in the modern age, looking for the best magnesium supplements to make up the difference is crucial to reap all of the benefits. Magnesium is possibly the most common micronutrient in sub-optimal levels in everyone’s diet today. It has become something of an obsession for me because it applies to so many types of athletes, diseases, age groups, and demographics.

The far-reaching implications of this inexpensive mineral are revolutionary in the health of our population. This may be true of every dietary spectrum; whether you exist on fast food, never miss a Farmer’s Market or grow all your own food. The fact is that the most common ailments today may be due to the fact that we are not getting enough of the “spark of life.”

The lightbulb moment for me came while analyzing genetic testing results from clients at Nutrition Genome. Magnesium is highly required to maintain genomic stability, stabilizing DNA and chromatin. It is required for the removal of DNA damage generated by environmental toxins, endogenous processes, and DNA replication. Deficiency increases the susceptibility to oxidative stress, cardiovascular heart diseases as well as accelerated aging.

I started recognizing a trend of certain gene variants increasing the need for magnesium to normalize dopamine and adrenaline in our high-stress environment. This deficiency loop combined with diet, lifestyle, and genetics could lead to functionally low levels of magnesium that increase our risk of disease.

The US government study often cited shows 68% of Americans are deficient in magnesium based on dietary intake (which is high to begin with) is incredibly inaccurate based on the percentage of those with the numerous habits that deplete magnesium. See chart below.

Do You Recognize Yourself Here?

  • You get muscle spasms, twitches, restless leg or muscle pain, tight muscles, migraines, and headaches
  • You need caffeine to ramp up and have trouble quieting your mind at night leading to insomnia or restless sleep
  • You have trouble relaxing and get stressed easily
  • You do strenuous exercise
  • You have high blood pressure, metabolic syndrome, pre-diabetes, diabetes, inflammation and heart attacks in your family
  • You have more than 2 drinks of alcohol a night
  • You take antacids, anti-inflammatory meds, antibiotics, birth control, diuretics or certain heart medications (all deplete magnesium)
  • You have anxiety or depression
  • You have asthma, PCOS, Raynaud’s, osteoporosis, IBS, Crohn’s or colitis
  • You have fibromyalgia or chronic fatigue syndrome
  • You show signs of accelerated aging
  • You show signs of Alzheimer’s or dementia
  • You have ADHD, poor memory or concentration
  • You have low testosterone
  • You have tested high for aluminum
  • You have sugar and chocolate cravings
  • You get constipated
  • You are experiencing infertility

How Have We Become So Magnesium Deficient?

Need More Magnesium Convincing? You Got it. Something for Everyone Here.

  • There is evidence that magnesium exerts a positive influence on anabolic hormonal status, including testosterone. The highest levels of testosterone were found in those athletes both exercising and receiving magnesium supplementation. The gain in muscle strength occurred at dietary magnesium intake higher than 250 mg and was even more evident at 500 mg.
  • Magnesium oil applied to the skin stimulates the production of DHEA, the anti-aging hormone. One study found that centenarians (those living over 100) have higher total body magnesium and lower calcium levels than most elderly people.
  • A study of 11 indigenous cultures’ mineral intake shows a 1:1 ratio or higher of magnesium to calcium. Not one is 2:1 calcium/magnesium like the majority of supplements.
  • Magnesium affects circulating levels of norepinephrine and the synthesis of serotonin and nitric oxide. In other words, it makes you feel happy and relaxed in an age of skyrocketing anxiety and depression. Little known fact: “Take a chill pill” was actually based on magnesium. No, I made that up.
  • 40-60% of sudden deaths from heart attacks occur in the complete absence of any prior artery blockage, clot formation or heart rhythm abnormalities. They are most likely occurring from spasms in the arteries with magnesium being a natural antispasmodic.1
  • Magnesium deficiency causes arrhythmia, overactivity to stress hormones (adrenaline), overproduction of cholesterol, blood clotting in blood vessels, constriction of blood vessels, high sodium/potassium ratio, insulin resistance, atherosclerosis and vulnerability to oxidative stress.2
  • Every ATP energy molecule (Mg-ATP) in the body bonds with magnesium to produce energy, messenger RNA and DNA synthesis/stabilization. Chronic fatigue and unstable DNA is the beginning of disease.
  • Magnesium is needed for 300 biochemical reactions that maintain muscle and nerve function, heart rhythm, immunity, lowering oxidative stress, strengthening bones, regulating blood sugar levels and preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.
  • Magnesium deficiency induces heart arrhythmias, impairs glucose homeostasis, and alters cholesterol and oxidative metabolism in postmenopausal women. Women’s heart disease risk skyrockets past men after age 45.

How Much Magnesium Should You Take?

The formula for magnesium intake is 6-8mg per kilogram of bodyweight. So if you are 160lbs, you divide it by 2.2 to get your weight in kilograms (72.72).

If you multiply that by 6, it would be 436mg. For optimal absorption, you want to split the dose into two doses; one in the morning and one at night.

The Best Magnesium Supplements

While I support seeking out whole foods for almost every nutrient, magnesium is one of the few that I recommend supplementing for everyone (you know why now).

It is important to choose the right type of magnesium for your personal needs. The main magnesium to avoid is oxide because only 4% is absorbed.  I have outlined below the best versions of each one and what they are used for. There is no ranking system; it is based on your needs.

*Magnesium should be taken separately from bisphosphonate medications and caution should be taken with if taking potassium-sparing diuretics. It should be avoided with kidney disease and It may also be contraindicated with certain antibiotics as well. Talk with your doctor first.

1. Lifeforce Magnesium (Memory, energy, muscle recovery, migraines, concussion recovery, cardiovascular health)

This is a new product on the market that uses Magnesium L-threonate, malate, bisglycinate, and acetyltaurinate, Typically, supplements only contain one type of magnesium. This makes it one of the most comprehensive single magnesium products on the market for memory, cardiovascular health and muscle health.

Researchers from MIT formulated L-threonate magnesium to concentrate more in the brain, increasing neurotransmitter sites, synapse density, and brain cell signaling. Magnesium L-Threonate has been shown in rat studies to enhance learning abilities, working memory, and short and long-term memory by 15% for short-term memory and 54% for long-term memory compared to magnesium citrate. It improved in both young and old, with the older rats getting the most benefit.

Magnesium has been found to have a positive impact on both neural plasticity and synaptic density, and this particular form has the potential for those with Alzheimers, dementia or those simply wanting to improve memory.

Magnesium malate has the highest bioavailability and is one of the most effective forms for muscle pain and tightness, and energy, while bisglycinate is easy on the stomach while providing glycine for a calming effect.

Acetyltaurinate has the 2nd highest bioavailability after malate. Acetyltaurinate had the highest tissue concentration in the brain of all types of magnesium studied, and targets the hippocampus (memory).

Taurine has been found to be vascular protective, lower elevated blood pressure, prevent cholesterol-induced atherogenesis, prevent arrhythmias and stabilizes platelets – effects parallel to those of magnesium. The difference between acetyltaurinate and acetyl taurine is that acetyltaurinate has a higher absorption rate.

2. Magnesium Malate (Muscle Pain, Sleep, Fibromyalgia, Chronic Fatigue)

After extensive testing on myself and my clients, I have found magnesium malate to be one of the best forms of magnesium for muscle pain, sleep, and stress. It has also been found to have the highest bioavailability and remains longer in the body.

If the mitochondria are depleted, muscles break down, and pain and fatigue appear. Magnesium is needed for mitochondrial function and relaxes the muscles, while malate helps creates ATP production by bypassing the need for sugar in the Kreb Cycle for ATP production.

In a randomized, double-blind, placebo-controlled, crossover pilot study, magnesium, and malate together significantly reduced pain and tenderness in those with fibromyalgia at the right dosage and duration.

deficiency of malic acid and fumaric acid is linked to chronic fatigue and psoriasis, while supplementation malic acid has been reported to be beneficial in Chronic Fatigue Syndrome by reducing symptoms of persistent fatigue, muscular myalgia, and arthritic-like pains. Malic acid is highest in apples, along with other fruits and vegetables. It is also made in the body.

3. Magnesium Acetyl Taurate (PMS cramps, mood swings, anxiety, concussions)

Magnesium acetyl taurate has the 2nd highest bioavailability after malate. Acetyl taurate had the highest tissue concentration in the brain of all types of magnesium studied (threonate wasn’t included). This product is marketed for PMS mood swings and cramps based on clinical studies. However, I would recommend this for people with anxiety connected to high glutamate and low GABA levels (taurine helps convert excess glutamate to GABA), for concussion recovery due to the high concentration in the brain and for balancing glutamate spikes from the injury.

4. Magnesium CitraMate (Muscle Soreness, Energy, Aluminum Toxicity)

Magnesium Citramate contains citrate and malate chelates that enhance the Kreb cycle function for energy production and carbohydrate metabolism. Magnesium CitraMate helps provide energy while keeping the muscles relaxed and improving recovery. Malic acid has been found to be the most effective in increasing the urinary excretion of aluminum, while citric acid was the most effective in increasing the fecal excretion of aluminum. Aluminum retention is a problem for those with certain mutations or gut dysbiosis.

5. Magnesium Taurate by Cardiovascular Research (Heart, Migraines, High Blood Sugar, High Blood Pressure)

Taurine has been found to be vascular protective, lower elevated blood pressure, retard cholesterol-induced atherogenesis, prevent arrhythmias and stabilizes platelets – effects parallel to those of magnesium.

It prevents cataracts, may prevent migraines when combined with fish oil and magnesium and taurine together may improve insulin sensitivity and it is considered to possibly be a superior alternative to magnesium sulfate for pre-eclampsia.

6. Magnesium Citrate (Constipation)

This is recommended for those who are easily constipated or prone to kidney stones. This is because of citrate’s poor bioavailability.

7. Magnesium Oil Spray (Anti-Aging, Children, Avoiding Pills, Short Bowel Syndrome)

Magnesium oil is magnesium chloride from the Zechstein Seabed. You spray it on your skin, making it very convenient to have after a workout or at night to relax. Applying magnesium oil to the skin also stimulates the production of DHEA, the anti-aging hormone.

This is recommended for those who do not like taking capsules, have short bowel syndrome, post-workout for sore muscles, need extra magnesium on top of supplementation, and for children (especially at night for sleep). This spray seems to last forever. I used one bottle consistently for over 6 months now.

 

Other Sources

1. Magnesium Miracle By Dr. Carolyn Dean

2. New Perspectives in Magnesium Research : by Nishizawa, Yoshiki, Morii, Hirotoshi, Durlach, Jean.

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62 Comments

  1. Tara

    Great article
    I’m just curious. I’ve seen many things about Magnesium deficiency, and have come across using is topically by making your own body lotion made from Magnesium flakes and coconut oil. In your opinion is it absorbed enough in to the body this way?

    Reply
    • Alex Swanson M.S.

      Hi Tara,

      Magnesium is absorbed very well through the skin. Whether or not you are getting enough would depend on the individual’s requirement.

      Reply
    • Alla

      How much magnesium would a nursing mom need? My little one is 6months old. Also which supplements would be best? Thank you!

      Reply
      • Alex Swanson M.S.

        Hi Alla,

        Research has found that lactating U.S. women whose average magnesium intake was 248 mg/day, neither plasma magnesium nor erythrocyte magnesium differed from values for nonlactating women. Therefore, the recommendation of approximately 350mg or higher would be a good target for most women.

        Take a look at the prenatal article here as these recommendations remain important during nursing.

        Reply
  2. Alex - Anabolic Health

    Hey Alex,

    Do you have any experience with Magnesium Orotate?

    I have read some interesting things about it and that it is easily absorbed. Low dose Lithium Orotate is highly absorbed and effective for many for balancing moods, this lead me to research other types of Orotate.

    Thanks!

    Reply
    • Alex Swanson M.S.

      Hey Alex,

      I am only familiar with the orotate forms through research, but I haven’t tried it myself or have had any clients use it. I need more experience with it before making any recommendations.

      Reply
  3. Ross Mosher

    Hey Alex,

    With the top 2 recommendations both having properties that I need, which do you suggest? I work out regularly doing CrossFit, and also have been diagnosed with depression. I also had diverticulitis and had a foot of my intestines removed 1.5 yrs ago. Both the Pure and Citramate look good, but wondering if the pure product would be better on my digestive tract. Would i still get the muscle and soreness relief from the Pure product?

    Thanks,

    Ross

    Reply
    • Alex Swanson M.S.

      Hi Ross,

      Based on the information regarding your digestive system, glycinate is probably going to be the best form and at a smaller dosage. A typical dose for athletes is usually between 500-600mg, but you will probably want to stay under 300mg split into two doses. Yes, you would still get muscle relief.

      Reply
  4. Ajeet

    Hi Alex,

    Would magnesium supplementation have any effect on a person suffering from OCD?

    Reply
    • Alex Swanson M.S.

      Hi Ajeet,

      Theoretically, yes. OCD has been studied as part of the glutamate toxicity branch of disorders. Magnesium is a natural calcium channel blocker and high glutamate levels lead to a calcium influx in the cell. If this turns out to be true, then all of the precursors of GABA should be helpful. The reason I do think this is true is because the drugs Ketamine and Lamotrigine – both which target glutamate – have been successful for people with OCD and patients with depression that didn’t respond to SSRI’s.

      Reply
      • Ajeet

        Hi Alex,

        Went through your latest article on Turmeric use for depression. Could that help with OCD as well and if you would recommend supplementing with the same? Waiting for the updated nutrition genome report, considering to get the nutrition genome genetic analysis for my son.

        Reply
        • Alex Swanson M.S.

          Hi Ajeet,

          Great question. So far, rat studies have indicated that that curcumin showed a significant improvement in OCD symptoms due to its effect on serotonin and dopamine.

          The new DNA kit and Nutrition Genome Report should be available in the next few weeks.

          Reply
        • mehul vaghasiya

          what abounr natural factor magnesium glycinate

          Reply
          • Alex Swanson

            Hi Mehul,

            I think the product itself is fine. Personally, I haven’t seen as good of results with glycinate compared to malate or citrate.

  5. Richard Moss

    Fascinating and very helpful. Thank you very much. I am a 61 yr old white male and have several of the symptoms here including pre-diabetes, muscle pain (I row on an erg), some trouble sleeping, trouble concentrating, and occasional arrhythmia. Do you recommend taking multiple types of magnesium or is there a good formulation that would help with all of these? Or is it a matter of prioritizing what’s most important? Thanks again.

    Reply
    • Alex Swanson M.S.

      Hi Richard,

      Good question. Some people take only one type, while others split the dosing with two different products. I would discuss using both magnesium malate and magnesium taurate together with your doctor.

      Reply
  6. Dan Kashinsky

    Hi Alex
    An Israeli company claims it developed an additive called Magnox which is actually Magnezium oxide monohidrate based on research that was carried out in the largest hospital in Israel that showed that the absorption of it is 3 times higher than others. Do you know something about it?

    Reply
    • Alex Swanson M.S.

      Hi Dan,

      I hadn’t heard of it so I did a little digging. The results seemed odd to me because it is just magnesium oxide connected to an H20 molecule. The clinical trial cited used 520 mg of magnesium oxide given in one dose, and only 98.6mmg of magnesium citrate 3x a day to produce the results. So I wouldn’t say this was a fair comparison to prove a higher absorption rate. Magnesium Citrate is also known to have a lower absorption rate which is why it is used for constipation and detoxifying aluminum. I would really like to see a comprehensive comparison of absorption levels of different magnesium supplements using an intracellular test at the same dosage so we can really see the difference.

      Reply
  7. Chango

    Hi Alex,
    isn’t there one all around magnesium that is good for everything and helps with the muscle spasms, twitching, constipation, lack of sleep and stress? I wanted to try the more gentle form of magnesium you have listed but it doesn’t say it helps with constipation, it seems there is no all around magnesium, each type of specific uses.

    I was wondering if I should buy two different types? because I have constipation and eye lid twitching, which I believe is a sign of magnesium deficiency, I never had this before but I noticed I don’t eat any magnesium rich foods regularly anymore, I used to eat dark leafy greens like spinach and swiss chard 3 to 4 times a week, I stopped eating them regularly because I no longer have a Garden since I moved I grew my own spinach and chard. Ill have a banana here and there, I used to take Magnesium citrate before bed with my dinner, and it would help me use the restroom in the morning, but if you I used the mag citrate too often like daily id have loose stools, could I take Mag citrate every other day and the days I don’t take it take another form of Magnesium, and if so which one do you recommend?

    Reply
    • Alex Swanson M.S.

      Hi Chango,

      Many people use two different types of magnesium if they are targeting different issues. You may be able to get all the desired effects from Magnesium CitraMate by Thorne if you wanted to try one product. Using magnesium citrate at night helps target constipation and using magnesium malate in the morning may also be a good approach for you.

      Reply
      • Chango

        Thanks for the quick reply, I think the Mag Citrate I used before was the drink they sell them in a small glass bottle, it acted like a laxative and made me use the restroom within 40 minutes, I notice you posted the capsules or pills, those seem to be better for overall health and help rather than act like a quick laxative like the liquid form, I will try out that Thorne CitraMate, and see how that goes.

        Reply
  8. Chango

    I forgot to mention, the trans dermal or topical Magnesium you listed seems good, from the reviews, alot of people said it helps with the spasms and constipation, they will leave it on for an hour, but its a mixed opinion one where is the best place to spray the mag oil and rub it in, some say the backs of the hands or the feet or even the side etc, what do you think is the best place? and people have said its safer to use a topical one and it works quicker, but my home is very humid now and hot since its summer time and we don’t have an aircon, so should I store it in the fridge to keep the magnesium oil spray potent?

    Reply
    • Alex Swanson M.S.

      Hi Chango,

      I also noticed it can sting a little on your chest or back. I think the best place is on the bottom of your feet or where the spasms are occurring (calves for example). I’m not aware of the weather affecting the potency of the magnesium oil, so it should be fine.

      Reply
  9. LMC

    Hi. And what is the type of magnesium that you recommend for a pregnant woman, with hypothyroidism but no other particular disease? No stress as well, feel energetic almost all the times, good sleep at night, and no issues with the pregnancies so far. Thank you very much.

    Reply
    • Alex Swanson M.S.

      Hi LMC,

      It depends on your prenatal, magnesium requirements, and diet. Based on how you are feeling, it appears you may not require more magnesium than you are currently getting.

      Reply
      • LMC

        Thank you. I live in a southern country of Europe, so my diet is very close to the tradicional “mediterranean diet”. I take Naturelo Prenatal Whole Food Multivitamin (2x a day). It’s the only one available of your “best prenatal list” in my country (trough amazon.co.uk). And what about breastfeeding? Is there any type of magnesium more recommended for breasfeeding?

        Reply
        • Alex Swanson M.S.

          Hi LMC,

          You are very lucky! You likely do not have the issues that we do in the U.S. regarding magnesium levels. If you are using the Prenatal from Naturelo, you are getting 200mg of magnesium. Combined with your diet in southern Europe, you are likely getting enough magnesium. Continuing the prenatal and a good diet should be sufficient for breastfeeding.

          Reply
          • LMC

            Thank you very much. By the way I live in Portugal. Regards.

  10. Hunter

    Hi Alex,
    Just went to neurologist for EMG &/or nerve conduction test. I have been having quite tight hamstrings for 3+ years which later involved calves with onset of fasciculations in past two years. 3 different doctors to try and troubleshoot. Last one felt i had saphenous nerve inflammation but the neurologist disagrees. He recommended 2:1 magnesium supplementation and ordered some lab work for enzyme/amino acid panel. I was going to possibly get Thorne Research’s Cal-Mag Citrate powder. The Jigsaw product sounds very interesting being time-released. Told my specialist i’d test my body at 250-300mg versus 500. Think I will go with Pure Encapsulations …… know i could use some mellowing with glycine. Purchase the Magnesium Taurate product as well since my pressure is 135-40 over 90 and just found how bad my triglycerides are …….. could not measure my LDL ( GULP ).

    Many thanks for your fountain of Knowledge !

    Reply
  11. MYG

    I’m a 43 year old, male, who plays squash three to four times a week. On average, my sessions last 90 to 120 minutes in duration. I can burn any where from 1600 to 2000 calories per session. I’ve been experiencing calf cramping in both legs and find my recovery lacking too. I’ve incorporated energy gels and an electrolyte drink to help with limited results. I typically consume six, 32oz. bottles of water daily on average. So, I don’t believe hydration is an issue… I eat a pretty balanced diet but wondering if I should add a magnesium supplement to my diet? Any advice?

    Reply
    • Alex Swanson M.S.

      Hi MYG,

      I have consistently found calf cramps to be a magnesium deficiency. As your physical activity goes up, so do your magnesium requirements. There are a lot of benefits to magnesium, so I would say it is definitely worth trying.

      Reply
  12. May

    Hi Alex

    I’m a stay at home mom, 37 yrs old, petite 5’ 1” frame. I’m currently taking Naturelo Wholefood supplement for women (2 a day). For months I’ve been quite stressed and not having restful sleep (lots of dreams) and waking up tired. Do you think I should add Natural Vitality’s Natural Calm anti stress drink to my supplementation as well?
    Thanks!

    Reply
    • Alex Swanson M.S.

      Hi May,

      Magnesium and vitamin C is a good combination for high-stress levels at night because they modulate dopamine and adrenaline levels. I’ve also been observing good results with CBD patches at night for disrupted sleep pattern from stress.

      Reply
  13. Aaron

    Mr. Swanson,

    Really great article. Thank you for taking the time to write it, along with all your many other works. I’ve only discovered your website in the past week.

    As a layperson, I struggle to reconcile differing viewpoints, since there are brilliant people on both sides of any issue.

    Case in point:

    Your Diet Has Plenty of Magnesium—Really!
    by Brian Rigby, MS, CISSN
    https://www.climbingnutrition.com/diet/your-diet-has-plenty-of-magnesium-really

    From the article:

    “…the whole idea that our diet is horribly inadequate in magnesium, much less inadequate enough to cause health problems, is founded on poor science. The reality is your diet has plenty of magnesium in it, and you have virtually no risk of deficiency or inadequacy.”

    Have you any tips for folks like me that don’t know who or what to trust?

    Part of my wants to believe what Mr. Rigby wrote. However, he may not be considering that not everyone is healthy and eating a healthful diet. (I’m struggling with some health issues and know my diet could be better.) Plus, in your chart above, you present a very sensible and compelling case for supplementing with magnesium.

    Speaking of supplementation, that’s a larger issue with which I’ve also struggled.

    Is supplementation safe or not? (rhetorical question) Some say we need megadoses of vitamins, while others claim that high doses (higher than the Daily Value) of certain vitamins (e.g. Vitamin A, Vitamin E) can increase the incidence of some diseases. One counter-argument is the vitamins used were not of sufficient quality.

    Back and forth it goes.

    Again, as a layperson, if I try to keep things simple. I have to, simply out of ignorance. Thus, my basic operating premise is that what’s in supplements is not the same as what’s in food. Right?

    I mean, according to cronometer.com, a large orange has just over 100 mg of Vitamin C. Yet, we can get a single capsule of a Vitamin C supplement that contains 1,000 mg of “Vitamin C.” But, these two things are not equivalent. They can’t be, can they?

    What about all the other compounds in the orange — those which we know about and those that we don’t?

    I think about how many pounds of fruits and vegetables it must take to get 100% of the Daily Value for vitamins and minerals. Then, I have to ask myself how one, two, or even four tiny capsules can deliver not only 100% of the Daily Values for each vitamin and mineral, but 200%, 500%, or even 1,000% or more of each compound.

    Lastly, when taking vitamin and mineral supplements, we’re often able to alter the results of lab tests for various biomarkers. However, is the manipulating of these lab values actually doing us any good? Is it correcting any underlying problems? Or, is it simply masking them? I’m just wondering if taking supplements actually translates into improved health outcomes over the long term?

    My apologies for the long and complex topic. I think I just needed to get this stuff out of my head and into print, as well as asking someone smarter than me. I welcome any answers, corrections, and/or advice you’re willing to share.

    Respectfully,
    Aaron

    p.s. Here’s another example of something else Mr. Rigby wrote that seems to challenge the conventional thinking about water-soluble vitamins not being stored in the body and being quickly eliminated.

    Do We Have Limited Storage Capacity for Water-Soluble Vitamins?
    by Brian Rigby, MS, CISSN
    https://www.climbingnutrition.com/diet/vitaminsminerals/do-we-have-limited-storage-capacity-for-water-soluble-vitamins

    Reply
    • Alex Swanson M.S.

      Hi Aaron,

      These are all excellent thoughts and questions. It is best to gather all of the evidence on both sides of an argument to make informed decisions for your own health.

      I’ve been fortunate enough to have experience in clinical practice, viewing results from nutrigenomic testing through my company Nutrition Genome, as well as in agriculture. I draw off of all these experiences to come to my conclusions. But I also stay open to the fact that research can change, and to not become attached to any single viewpoint.

      Here is some reading I would recommend to prevent me from writing too much!

      How to Make Your Own Multivitamin with Diet: https://thehealthbeat.com/how-to-make-your-own-multivitamin-with-food/
      Safety of Supplementation and Multivitamins: https://thehealthbeat.com/best-worst-multi-vitamins-athletes/
      Is Vitamin C the Most Important Vitamin for You? https://thehealthbeat.com/is-vitamin-c-the-most-important-vitamin-for-you/?et_fb=1&PageSpeed=off

      I have a food-first philosophy, and I agree with you regarding the dosage of most vitamins and minerals. I have always advocated for lower doses when supplementing, with vitamin C being the only exception.

      When it comes to determining whether or not one can get enough of a certain nutrient from their diet, or requires supplementation, it depends on the soil (in which the mineral content varies all over the world), the quality, storage and preparation of what you buy, the genetic requirements and if they are being met by the diet (people’s individual requirements vary just on a genetic level), food preparation, pollution exposure, the season, the environment, medications, stress, activity level, and if symptoms are being exhibited. It is a complex equation.

      You can view soil maps online for minerals like magnesium and selenium (linked on the How to Make Your Own Multivitamin with Food article), and I’ve actually met farmers that consumed everything from their land and still ended up with symptoms related to magnesium deficiency that was corrected by supplementation. I would say that the low magnesium intake argument isn’t poor science, it is fairly well established that if the mineral is depleted in the soil and water, it is depleted in the food. And as you can see in the magnesium article, many other factors push those levels down further (I tried to pull up that article link you sent but it comes up as HTML spaghetti code).

      You correct in that it is a large assumption that most people are eating well and getting everything that they need. I’ve reviewed thousands of food diaries, and I can tell you with confidence that a high percentage of average diets are calorie-rich and nutrient-poor without even factoring in other variables like medications that induce sub-clinical deficiency. Now, are you going to see scurvy or beriberi? Not likely. Can you go a few days or longer without water-soluble vitamins? Yes, we are designed to be able to go without for a certain amount of time before issues occur. But you will see how a sub-optimal intake affects someone over time through certain symptoms and biomarkers.

      Let me know if those other articles help answer any remaining questions you have!

      Reply
      • Aaron

        Hello again, Alex:

        Thank you for such a thoughtful and well-reasoned reply. That was a lot of typing and I’m grateful for the generosity of your time and for helping to educate a layperson like me.

        I’ve not yet dug into your other articles you were kind enough to write and link (thank you!), as I’m about to call it a night. However, I’m looking forward to reviewing them in the morning.

        I’m not sure what’s happening with the “Climbing Nutrition” site, as it’s only loading about 5% of the time. The other times, when trying to view the main page or the two articles I have bookmarked, all that happens is a file named “download.gz” is automatically downloaded to my computer.

        After I submitted my previous post, as a matter of habit, I clicked the two links to ensure they worked. At that time, both worked fine.

        Anyway, before he was posting at ClimbingNutrition.com, Brian Rigby had a website called EatRational.com. Both articles I previously mentioned can be found on the Internet Archive’s Wayback Machine:

        *Your Diet Has Plenty of Magnesium—Really!*
        by Brian Rigby, MS, CISSN
        https://web.archive.org/web/20180106095823/https://www.climbingnutrition.com/diet/your-diet-has-plenty-of-magnesium-really

        This article explains why he feels concerns about magnesium deficiency are misguided.

        *Our Body Stores ALL Vitamins, Including Water-Soluble Ones*
        by Brian Rigby, MS, CISSN
        https://web.archive.org/web/20161210200400/http://eatrational.com/nutrition/2014/12/water-soluble-vitamin-storage

        Of particular note: The chart titled “Average Adult Vitamin Storage Capacity (in days).”

        Two quotes from the article:

        “While some fat-soluble vitamins do get stored in large enough amounts to prevent deficiency for a year or longer, this is also true for some water-soluble vitamins. For example, the average adult human has enough vitamin B12 in storage to last for over two years, and recent evidence suggests it may take over a year for a folate deficiency to develop in a human with normal requirements…”

        and…

        “Thus, the average human has a two-week minimum supply of every vitamin, but usually a greater than 6-week supply. This includes the water-soluble vitamins.”

        I’ve always heard that the B-Vitamins and Vitamin C get flushed out easily and we must intake them each day.

        Andrew W. Saul, Ph.D. is a devotee of Linus Pauling and claims to ingest 18,000 mg of Vitamin C supplements daily. That doesn’t include the Vitamin C he gets from daily vegetable and fruit juicing; a multivitamin with each meal; a B-Complex supplement twice daily; 6,000 – 8,000 mg of Niacin; 800 IU of Vitamin E; 5,000 IU of Vitamin D3; 100 mg Zinc; 1 – 3 Tablespoons of Lecithin; 25 – 75 mcg of Selenium; and 50,000 IU of Vitamin A from Fish Oil. This is every day!

        That seems waaay overboard. Dr. Saul claims he’s been doing some/most/all of these things for 40+ years.

        He claims his website http://www.DoctorYourself.com is “peer-reviewed,” but his peers are people like Joseph Mercola, Mercola’s girlfriend Erin Elizabeth, Green Med Info’s Sayer Ji, and other questionable “experts.”

        Dr. Saul even created a “documentary” (infotainment?) on Vitamins:

        https://ThatVitaminMovie.com/30MinOptIn/30-Min-Delivery

        It’s all a bit much and stuff like this just seems to further cloud the discussion for many, as these people seem to have legitimate and trustworthy credentials. Or, in other cases, they have an affable personality, we like them, and want to trust them. The blogosphere and YouTube are overflowing with “experts” who write books, sell products, and, in some cases, have no clinical experience. It’s maddening.

        My apologies. It easy for me to get wound up on the topic.

        Good morning, afternoon, or evening.

        Sincerely,
        Aaron

        Reply
  14. Darci

    The healthbeat is my most trusted place for accurate unbiased nutrition information that is perfectly balanced with science and practicality. I wish there was more! I look here before looking anywhere else when I have a question nutrition related. Thank you for this blog.

    Reply
    • Alex Swanson

      Hi Darci,

      Wow, thank you so much! I really appreciate you taking the time to comment. We plan on ramping it up this year with more content and features. If there are any topics you want to see written about, just let us know.

      Reply
  15. Catherine

    Hi Alex,
    What type of magnesium would you recommend for a 79-year-old woman who has type 2 diabetes, is prone to muscle cramping, and is a little forgetful? Should she take different forms of magnesium?
    Thank you!

    Reply
    • Alex Swanson

      Hi Catherine,

      Yes, I would recommend combining magnesium l-threonate and magnesium malate to assist each one of those issues.

      Reply
  16. Christa

    Hi Alex, I commented on your other thread about the best multi vitamins (desiccated liver) but I haven’t gotten a response. If you do respond, will you email to let me know?

    Now about this thread. The gentleman above who was saying that we have enough water soluble vitamins for us to be safe. Well, what about me? I have been on 50 mg of hydrochlorothiazide for 20 years without any instruction that it could do so much damage to the B’s or zinc much less magnesium. But boy, I’m finding out now, with horrible side effects. Finally weaned off today, but it will take years to repair what was done. I really dislike articles like he was trying to post that don’t take into account anything less that “perfect” nutrition, most of us don’t live in perfect. Or have Dr.s that actively educate us. My Dr told me that since I was overweight I couldn’t possibly be nutrient defecient. I spoke to my pharmacist about it. She actually lodge a complaint against my Dr. Those kind of remarks that you can eat your way to perfect nutrition need to be honest about the world we live in now!

    Reply
    • Alex Swanson

      Hi Christa,

      I just did a search in the comments for your name and email, and I couldn’t find a comment posted regarding desiccated liver. Do you mind posting it again or asking it here? Yes, when I respond you will receive an email if you selected to do so when you comment.

      You are correct. The depletions that can occur from medications – especially over the long term – are absolutely an issue. I’m sorry you were not instructed to supplement your prescriptions properly. I completely agree, it is extremely difficult to eat a perfect diet. Even then, it’s hard to always eat fresh food from micronutrient-rich soil. And yes, people can have calorie-rich and nutrient poor diets. It is very common in the US.

      Reply
  17. Joms

    Hi, im just wondering why you did not include Magnesium Glycinate? I really thought it was on par with malate.

    Reply
    • Alex Swanson

      Hi Joms,

      I used to have magnesium glycinate listed, but in my experience, and the feedback I received, the effects were not nearly as noticeable as other forms. I think it is better to use magnesium malate, then use glycine on its own if you are trying to get the benefits of glycine.

      Reply
  18. Christopher Donaldson

    Any thoughts on Sucrosomial Magnesium like MicroMag offered through Nootropics Depot?

    Reply
    • Alex Swanson

      Hi Christopher,

      Good question. A lot of companies try to differentiate their magnesium product with new delivery systems and combinations. They are claiming that magnesium oxide has a 30% absorption rate, but I’ve seen that rate at 4% and is always at the bottom compared to other types of magnesium. They are also claiming that because magnesium oxide has a higher elemental value, the phospholipids are acting as a way to get more magnesium absorbed at once. The idea here is that higher serum magnesium levels have been found in those with better solubility but lower elemental values, while higher elemental values (like oxide) have the worst absorption.

      This study shows that magnesium malate has the highest absorption rate, followed by acetyl-taurate, while oxide and citrate has the lowest bioavailability at the bottom. The study that they reference does not have a citation to review, and says “a head-to-head test demonstrated that Sucrosomial Magnesium had faster absorption and 20 percent higher bioavailability than magnesium citrate.” One, they are comparing oxide vs. citrate, the two with the lowest bioavailability to begin with. Two, this does not give an indicator of how it would compare against malate or acetyl-taurate, nor does it tell us anything about transport into the blood brain barrier, how long does it last in the serum, tissue concentration (and where), or physiological effects.

      Reply
  19. Maria Dan

    Hi Alex, I’ve been following your site for many years now. For me, it’s the best soruce for information about supplements and nutrition. I’ve also been updating my supplements routine based on your recommendations. I have a question that I didn’t seem to find on your site – for how long should one take supplements? Are they lifetime recommended? Should I stop during summer months? Is there any harm in taking them indefinetily ? Thanks for all the work you do!

    Reply
    • Alex Swanson

      Hi Maria,

      Thank you so much for letting me know, I appreciate that. That’s a good question. Your diet, exercise levels, season, stage of life, stress levels, environment and health status/bloodwork do all change your requirements throughout your life. At a general baseline, you want your basic micronutrients covered, such as those in a good multivitamin or multimineral for a lifetime because you always have daily requirements. There’s no harm as long as you are staying within a reasonable intake and taking the correct forms. From there, you start to target what may be missing based in your diet and multivitamin. This could be omega-3s, magnesium, calcium, iron, choline or certain phytonutrients. Then, anything beyond that depends on the initial checklist I wrote and any health complaints. My philosophy is that you should notice a benefit with anything you take, from both a personal or blood work standpoint. If not, it may be unnecessary.

      Reply
  20. fang

    Hi Alex,

    Your articles are so informative, to the point and thought provoking. Thanks for your service !

    So, something I need some clarity on. I have muscle aches, particularly my upper arms especially when I wake up in the mornings. I have had zero motivation and energy. Reading this article, I thought Magnesium malate would be a good form for me to try Though it initially did help with my aches (totally gone, in fact) and with my energy levels, I started noticing more and more apathy. There was zero motivation or enthusiasm in any thing. I thought it was because of my hormones ( none diagnosed but post pregnancy I have been having so many issues ). Well, because of zero motivation I skipped the malate for about 3 days and on 4th day I was feeling better. I took magnesium and lo ! I was back to my apathetic self the next day. A light bulb moment and I wanted to test something. Skipped magnesium malate completely and I was good. Still there were days I was dragging my feet but no more apathy. Not sure, if I am being clear.

    So my question is, should I try other forms of magnesium? Why would the malate form cause so much issues for me? I had my blood test earlier this year and magnesium was at 0.91.

    Thanks!

    Reply
  21. Corey Dalton

    Hi Alex,

    I’ve recently finished The Magnesium Miracle By Dr. Carolyn Dean. I see you are using that book for some of your source material. Have you ever reviewed her product ReMag? https://rnareset.com/collections/all-formulas/products/remag-liquid-magnesium

    She claims her product can deliver stabilized magnesium ions for complete absorption into cells before it reaches the large intestine. Therefore, you avoid the dreaded laxative effect.

    I’ve had stomach issues in the past with some Magnesium products and was just curious if you’ve ever done a deep dive into ReMag or any of her products, as she has many.

    Thank you in advance.

    Corey

    Reply
    • Alex Swanson

      Hi Corey,

      Yes, that book was very eye opening and inspiring. I have personally used ReMag, and I used it when I was in practice with people who were more sensitive to magnesium. Personally and clinically, I didn’t see a difference in regards to either noticing superior results, or people who were usually sensitive to magnesium tolerating it better. What I saw was that either magnesium glycinate or topical magnesium lotion or spray was the best approach for those with sensitive stomachs.

      Reply
  22. Katherine

    Hi Alex, I’m reading many of your articles with much interest. Is Magnesium acetyl taurinate (contained within no1 on your list), Magnesium acetyl taurate (no 3 on your list), and Magnesium taurate (in a UK brand https://viridian-nutrition.com/products/magnesium-taurate), all the same thing? I’m getting a little mixed up!
    Also a 2nd question if I may – I like the look of the MyLifeForce product and can see a UK distributor – but how good is this company for purity, avoiding toxins etc. as I don’t know it and tend to only buy from ones I have read are decent. I’m sure you’ve considered this, and also I don’t know whether they’ve been tested by Consumer lab at all?
    Many thanks for your excellent help.

    Reply
    • Alex Swanson

      Hi Katherine,

      It can be confusing. My understanding is that acetyl taurate and acetyl taurinate are the same and are used interchangeably. Magnesium taurate does not contain an acetyl group and functions differently than acetyl taurate. The short answer is that acetyl taurate helps magnesium cross the blood brain barrier for mental benefits, while regular taurate does not but is considered more effective for cardioprotective benefits.

      Life Force is tested by Eurofins, which is the largest 3rd party lab and who I use for PhytoVest Certified. I’m not sure if they have been tested by Consumer Labs.

      Reply
      • katherine

        Many thanks, much appreciate this very clear answer. best wishes, katherine

        Reply
  23. Matthew

    Hi, Alex, I currently use Natural Vitality CALM as a magnesium supplement. I’m a 50 year old male — is this a good supplement or would you recommend something else?

    Reply
    • Alex Swanson

      Hi Matthew,

      Yes, I do think this is a good product. It is one I typically recommend for children, digestive issues, or adults with low stomach acid. However, it can be used in healthy adults as well who are just trying to increase magnesium intake.

      Reply

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