Which Form of Magnesium is Best?
Which Form of Magnesium is Best?
“I have a question, a friend highly recommended magnesium citrate to help calm my nerves, but are there other magnesium “types” that are better than citrate? I asked her since she read the magnesium miracle book and swear up and down citrate, however, I read that magnesium chloride is by far the best magnesium. So I am confused. Can someone explain? Which form of magnesium is best?”
All magnesium compounds contain the Mg+ cation ion and anion. Magnesium Oxide MgO contains Mg2+ and 1 oxygen. Magnesium Chloride MgCl2 compound contains one ion of Mg2+ and two ions Cl-. The Magnesium Citrate compound contains Mg2+ and anion Citrate. You can see other forms of magnesium like Magnesium Threonine. The best option depends on the purpose of use.
Our body only uses Mg2+ to synthesize its own enzymes and hormones in our cells. Bio-available form means the form of magnesium we take have to become Mg2+ to be absorbed into the blood and deliver to the cells.
Magnesium Oxide MgO has the highest amount of Magnesium. This means there is more magnesium in one gram of magnesium oxide than one gram of Magnesium Chloride or Magnesium Citrate. However, Magnesium Oxide is the least bio-available and needs a very strong acid environment, like strong stomach acid (HCl), to be ionized into the Mg2+ cation. However, most people have a low level of stomach acid rather than too much.
The hypothesis that too much acid causes GERD and acid reflux is wrong. This assumption leads people to take an acid reducer or proton-inhibitor. These contain Magnesium in the form of MgO or Mg(OH)2 (famous Milk of Magnesia – Magnesium Hydroxide). In theory, MgO, helps neutralize the acid. At the same time, it provides Mg2+ for our body to use if we have plenty of stomach acid.
However, because most GERD and acid reflux are caused by low stomach acid, the level of acid is not strong enough to turn Magnesium into bio-available form. It can turn it into a form which absorbs water and causes a laxative effect: nause. Therefore, prescription proton pump inhibitor (PPI) drugs can cause hypomagnesemia. This happens when taken for prolonged periods (typically more than a year). Examples of these drugs are esomeprazole magnesium (Nexium®) and lansoprazole (Prevacid®). In this case, MgO, and Mg(OH)2 are considered toxic. In 25% of cases that the FDA reviewed, magnesium supplements did not raise magnesium levels and the patients had to discontinue the PPI. FDA advises healthcare professionals to consider measuring patients’ serum magnesium levels prior to initiating long-term PPI treatment and to check magnesium levels in these patients periodically.
When asked the question “which form of magnesium is best”, Magnesium Citrate or another compound of magnesium might be possible options. It tastes better and doesn’t have a strong laxative effect, unlike Magnesium Oxide. Most of the organic compound of magnesium have a lower amount of magnesium per gram and larger molecule size. Nuts, bean, seeds contain many organic compounds of magnesium with an amino acid. Green vegetables and seaweeds contain a lot of magnesium in the form of Chlorophyll. We need to consume a higher amount of these organic compounds. Also, we need strong stomach acid to turn them into a bio-available form of Mg2+.
Most Effective Means to Increase Magnesium
It is also important to consider the different ways of consuming magnesium when figuring out which form of magnesium is best. If we have a compromised digestive system or GERD (acid reflux problem), this means we have low stomach acid. The most effective way to increase Magnesium in blood is through transdermal topical application onto the skin to bypass the digestive system. Magnesium Chloride Mg2+ 2 Cl- is the most bio-active form among magnesium compounds. This is second to Magnesium Oxide in terms of the Magnesium ratio. It easily splits into Mg+ for our body to use to synthesize its own enzymes. Our body uses Cl-to synthesize stomach acid (HCl) and slowly restore stomach acid production and digestive health.
Similar to Magnesium Chloride, Magnesium Sulphate (Epsom Salt) is an inorganic salt. It is also most easily ionized and has been used as natural remedies for relaxation. It is listed as one of the most important medications needed in a basic health system by WHO Model List of Essential Medicines. It’s a common mineral pharmaceutical preparation of magnesium and the main preparation of intravenous magnesium. However, using too much also cause toxicity.
Conclusion: Which Form of Magnesium is Best
In conclusion, there is no form of Magnesium is better than another; it depends on the health condition of the user. Some forms may work well for some people, but not so well for others. We have to consider the amount of magnesium in the compound and its bio-availability when assessing which form of magnesium is best. If you have had bad experiences with one form of magnesium, this doesn’t mean that Magnesium supplements do not work. Some are quick to jump to the conclusion that the natural medicine is a hoax. Instead, you should keep searching and seeking options that work for you.
I had a very interesting experience with vitamin D overdose due to low magnesium. This resulted in terrible nausea and diarrhea caused by the magnesium supplement. My experience intensively taught me about Magnesium and its different forms. With this information, I created my treatment AKP BIO SERUM . I write about my experiences in my other blogs and hope it can be an inspiration for you along the journey to search for health.
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The suggestions above are for people who have had a sunburn recently. If you have a severe reaction, like me as I mentioned above, or have had many treatments of anti-biotics, cortisol, you should consult with a doctor. In addition, if you have a history of long-term antacid use, proton inhibitor, or medication for any chronic disease, you need to consult with a holistic doctor or nutritionist. They can help you to treat the root cause properly. I’m not a licensed M.D doctor or Naturopath Doctor. Working with you on your journey, I operate as an independent scientist. I do this by listening, analyzing your history of chronic diseases and treatments and search for scientific studies papers. I find success case studies to create the most effective and natural way to restore and maintain your holistic health. Check out my consultation program.
Anh Kim Phan, MSC trained as a Chemical Engineer at Danang Polytechnique University in Vietnam and also received a Master of Science at Western Sydney University in Australia. She is fluent in English, Vietnamese and Japanese and has worked as a translator in the past. Her journey into skincare began with a mysterious health problem which transformed her into a very passionate researcher on holistic medicine in order to cure herself. Realizing that skin health on the outside is a mirror of health inside the body, she founded AKP Skincare, LLC. Her company creates effective skin care protocols using modern science, ancient herbal practices, and natural ingredients. She believes that everyone has a right to have beautiful skin at any age no matter how severe the issue without being exposed to harsh unnatural chemicals, medical procedures or pharmaceuticals. She believes that nobody should suffer the social stigma of skin issues. She is married and lives with her husband in a Southern California Beach since 2003. She loves ballet, is an avid hiker and a passionate nature lover.