What form of magnesium is best?

[XCriticalBenchX]

I am looking to supplement with extra magnesium for personal reasons as a medication I use depletes it.

I read magnesium tuarate is best, but it is also fairly pricey. I no oxide is garbage. Which forms are very effective in terms of absorption and are found for a decent price.

Thanks for any help!

Mike

[Rushie]

Magnesium citrate is very decent for the price.

[muruku]

Citrate.

Using this atm, find it more effective than now

[klind14]

If taking it before bed, then magnesium glycinate is probably best. The extra glycine will help relax you and provide for better sleep. If taking it during the day, then magnesium malate or citrate would probably be best. I've tried magnesium taurate and it works pretty well (I preferred taking it during the day because it actually seemed to make my sleep worse if taking it before bed) but the cost is higher and it's not as widely available as the other forms. Doctor's Best Magnesium (as muruku posted above) is one of the best (TRAACS) and cheapest magnesium glycinate products.

[aaronuconn]

If taking it before bed, then magnesium glycinate is probably best. The extra glycine will help relax you and provide for better sleep. If taking it during the day, then magnesium malate or citrate would probably be best. I've tried magnesium taurate and it works pretty well (I preferred taking it during the day because it actually seemed to make my sleep worse if taking it before bed) but the cost is higher and it's not as widely available as the other forms. Doctor's Best Magnesium (as muruku posted above) is one of the best (TRAACS) and cheapest magnesium glycinate products.

I also use Doctor's Best Mag Glycinate and use it prior to bed. Not sure if the Glycine content is significant enough to have a profound impact on sleep quality, though.

[powercage]

I use orotate

[macwad]

Ultra-Mag has many good forms of Magnesium, and is available here at BB.com

[purts]

Glycinate. Really easy on the digestive tract and highly bioavailable.

[klind14]

I also use Doctor's Best Mag Glycinate and use it prior to bed. Not sure if the Glycine content is significant enough to have a profound impact on sleep quality, though.

Based on a response provided by Doctor's Best, the lysine content is less than 10%. The bottle lists that 200 mg of magnesium is obtained from 2,000 mg of glycinate/lysinate. Based on that, 4 tablets (or 400 mg of elemental magnesium) should provide over 3 g of glycine; which I believe is the recommended amount to help with sleep issues.

[x-trainer ben]

I am looking to supplement with extra magnesium for personal reasons as a medication I use depletes it.

I read magnesium tuarate is best, but it is also fairly pricey. I no oxide is garbage. Which forms are very effective in terms of absorption and are found for a decent price.

Thanks for any help!

Mike

http://www.livestrong.com/article/31...esium-taurate/

Because of that article i went with chelated mag

[Valhallabound86]

My understanding was that chelated forms were more bioavailable as a whole, but unsure how they stack up to the citrate forms.

[TheFugitive]

I also use Doctor's Best Mag Glycinate and use it prior to bed. Not sure if the Glycine content is significant enough to have a profound impact on sleep quality, though.

Albion TRAACS?

[aaronuconn]

Albion TRAACS?

Yes sir.

[aaronuconn]

Based on a response provided by Doctor's Best, the lysine content is less than 10%. The bottle lists that 200 mg of magnesium is obtained from 2,000 mg of glycinate/lysinate. Based on that, 4 tablets (or 400 mg of elemental magnesium) should provide over 3 g of glycine; which I believe is the recommended amount to help with sleep issues.

Nice! I've been using just 2 caps prior to bed as I get almost enough magnesium through diet. May bump up to 4 then.

[RVAPump]

always gone with chelated minerals personally, but anytime I've supplemented magnesium it's been as a blended multi-mineral with calcium or zinc, and things like glycinate or orotate weren't options, it was either chelated or citrate

[TheFugitive]

Yes sir.

I'm a fan

[ragin pitbull]

Chelated minerals are the way to go. They are highly absorbable and bioavaliable.

[ChrisLS8]

Chelate

[XCriticalBenchX]

Citrate is what I normally use. I went for tuarate because it was on sale for the same as citrate..

I'll look into chelate

[pogue]

I just use NOW magnesium caps. Only $8 and it's a blend. Doesn't upset my stomach and good for sleep/laxative.

[icetrauma]

Magnesium citrate is very decent for the price.

Yeah it is, stuff is cheap as chit.


On a serious note, what do you need Mg for?

[aaronuconn]

I just use NOW magnesium caps. Only $8 and it's a blend. Doesn't upset my stomach and good for sleep/laxative.

I thing I like about Glycinate is how it doesn't seem to have negative issues as a laxative.

I suppose some people are utilizing magnesium for this purpose, though.

[DASBUNKER]

Citrate for the price, chelate is good if money is no issue.

I dont like extra glycine that much, feel the effects are too long lasting to the point it kinda tames my caffeine intake.

[AMeyer9]

Personally use Citrate and Chloride (oil).

[Vinny82]

I use citrate, can also efficiently absorb magnesium through Epsom salt baths. Good for recovery and relaxation.

[ilatimer]

I like Natural Stacks MagTech. It contains three types on magnesium:

- Magtein™ Magnesium L-Threonate
- Magnesium Taurate
- Magnesium Glycinate

[ShadowInferno]

I also use Doctor's Best Mag Glycinate and use it prior to bed. Not sure if the Glycine content is significant enough to have a profound impact on sleep quality, though.

I use Doctor's Best too and it's great!!!

[AMeyer9]

On a serious note, what do you need Mg for?

One of the top things people should be supplement with on it's own imo. Unless your diet is high in it.

[Neopragmatist]

it's a popular belief that magnesium oxide has piss poor bioavailability (~4% is commonly mentioned), but these numbers are typically based on studies using short term urine collection. a more sophisticated tests (plasma/RBC/bone magnesium) will show higher bioavailability and closer in range to other forms. advantages to magnesium oxide is that it is dirt cheap and has high density (require less pills)

in regards to albion labs, they have been under scrutiny for not labeling "magnesium oxide" in their chelated magnesium (glycinate) products. what happened was that albion offers variety of chelated magnesium specifications that include buffered version (combining oxide form with glycinate). of course the retailers are blaming albion saying they are simply following albion's labeling guidelines while albion is saying they have no control over how their customers label their products. whatever the case may be, you will see now that brands like bluebonnet and solgar list magnesium oxide in their magnesium glycinate chelate.

according to albion, doctor's best high absorption chelated magnesium is not buffered--meaning it contains no oxide form.

[muruku]

I use citrate, can also efficiently absorb magnesium through Epsom salt baths. Good for recovery and relaxation.

https://www.painscience.com/articles/epsom-salts.php

Nothing definitive but worth a read