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Getting enough magnesium may enhance the effectiveness of conventional treatment for the following conditions:
Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in adults and children, 6 to 18 years of age. But there is no evidence that taking oral magnesium helps control asthma symptoms. Low levels of magnesium may increase the risk of developing asthma. A population-based clinical study of more than 2,500 children, 11 to 19 years of age, found that low dietary magnesium intake may be associated with the risk of asthma. The same was found in a group of more than 2,600 adults, 18 to 70 years of age.
Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. One study found that magnesium was as effective as tricyclic antidepressants in treating depression among people with diabetes.
People who have type 2 diabetes often have low blood levels of magnesium. A large clinical study of more than 2,000 people found that getting more magnesium in the diet may help protect against type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.
A preliminary clinical study of 24 people with fibromyalgia found that a proprietary tablet containing both malic acid and magnesium improved pain and tenderness associated with fibromyalgia when taken for at least 2 months. Other studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia. More studies are needed. Other studies suggest that magnesium supplementation helped improve muscle strength in children with cystic fibrosis.
One study suggests that taking magnesium may prevent temporary or permanent hearing loss due to very loud noise.
Magnesium is essential to heart health. Studies suggest a possible association between a modestly lower risk of coronary heart disease (CHD) in men and increased magnesium intake. In one study of women, higher dietary intake of magnesium was associated with a lower risk of sudden cardiac death. Magnesium helps maintain a normal heart rhythm and doctors sometimes administer it intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia. For this reason, doctors may decide that magnesium should be a part of the treatment of CHF. One well-designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates in people with CHF when compared to placebo. Magnesium and calcium work together at very precise ratios to ensure your heart functions properly. Talk to your doctor before taking magnesium supplements if you have a history of cardiac issues.
Results of studies using magnesium to treat heart attack survivors have been mixed. Some studies reported lower death rates, as well as fewer arrhythmias and improved blood pressure when magnesium is used as part of the treatment following a heart attack. But one study found that magnesium slightly increased the risks of sudden death, the chance of another heart attack, or the need for bypass surgery in the year after a heart attack. If you have had a heart attack, your doctor will decide if magnesium supplementation is right for you.
Eating low-fat dairy products and lots of fruits and vegetables on a regular basis is associated with lower blood pressure. All of these foods are rich in magnesium, as well as calcium and potassium. A large clinical study of more than 8,500 women found that a higher intake of dietary magnesium may reduce the risk of high blood pressure in women. A few studies also suggest that magnesium supplements may help lower blood pressure, although not all studies agree.
A few studies suggest that taking magnesium supplements may help prevent migraine headaches. In addition, research suggests that magnesium supplements may shorten the duration of a migraine and reduce the amount of medication needed. People who have migraine headaches tend to have lower levels of magnesium compared to those with tension headaches or no headaches at all.
Some experts recommend combining magnesium with vitamin B2 (riboflavin) and the herb feverfew when you have a headache.
However, some studies suggest that magnesium sulfate may be less effective than prescription medications for preventing migraines in those who have 3 or more headaches per month. The only exception to this may be women who get migraine headaches around the time of their period.
Not getting enough calcium, vitamin D, magnesium, and other micronutrients may play a role in the development of osteoporosis. To prevent osteoporosis, it is important to:
Preeclampsia is characterized by a sharp rise in blood pressure during the third trimester of pregnancy. Women with preeclampsia may develop seizures, which is then called eclampsia. Magnesium, given in the hospital by IV, is the treatment of choice to prevent or treat seizures associated with eclampsia or to prevent complications from preeclampsia. Some physicians also use magnesium sulfate to manage pre-term labor.
Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly:
One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.
A study including only 10 people found that magnesium improved insomnia related to RLS, a disorder characterized by uncomfortable sensations in the legs, which are worse during periods of inactivity, rest, or while sitting or lying down.
Preliminary studies suggest that higher intakes of dietary magnesium are associated with a lower risk of colorectal tumors. While this is a new area of research, scientists say consuming magnesium-rich foods may be another avenue to explore in the search for cancer prevention strategies.
It&#;s true that magnesium oxide is less soluble than several other forms of supplemental magnesium.
However, magnesium oxide is at least as effective (if not better) at restoring and maintaining a healthy level of magnesium in your cells and bones.
How is this possible? I&#;ll explain!
But before I do, we need to understand how magnesium is absorbed.
In all its natural forms, magnesium is bound to another chemical compound, for example: carbonate; gluconate; citrate; lactate; aspartate; or oxide. The combinations of magnesium and one of these compounds are called magnesium salts.
When you consume any magnesium salt, the magnesium must be freed from its partner compound during digestion and made soluble (ionized). Once it is made soluble, your body can absorb the magnesium.
For this to happen effectively, stomach acid has to be present. So it&#;s also helpful to remember that:
It&#;s best to take your supplements with a meal because your stomach responds to your consumption of food by secreting stomach acid.
It&#;s true that magnesium oxide is not as easy to render soluble as some other magnesium salts. It&#;s therefore not absorbed as rapidly as other forms of magnesium, e.g. magnesium citrate, gluconate, lactate, aspartate.
But although magnesium oxide has a lower rate of absorption it contains a MUCH greater amount of actual magnesium to begin with. More than what is provided by other magnesium salts.
Therefore, even with the lower rate of absorption, magnesium oxide still delivers more magnesium per tablet. So more magnesium gets into your bloodstream to deliver all its many benefits to your bones and body!
This is illustrated in the table Comparison of Magnesium Salts below: 1-2
Comparison of Magnesium Salts MG Salt % Elemental MG % Elemental MG Absorbed Mg&#;s of Elemental MG Absorbed per 100 mg of MG SaltOxide
60%
23%*
13.8
Carbonate
28%
~20% **
~5.2
Chloride
26%
20%
5.2
L-lactate
12%
42%
5
Citrate
11%
30%
3.3
Aspartate
8%
42%
3.3
Glycinate
14%
23%
3.2
Gluconate
6%
19%
1.14
*On the web, you&#;ll see many sites claiming that only 4% of the magnesium in magnesium oxide is absorbed. This claim is based upon a small study by Firoz et al. (), which is discussed fully below. The actual data in this study shows something very different. The stated percentage of elemental magnesium absorbed from magnesium oxide in the above table &#; 23% &#; is the statistic provided in a review and meta-analysis of numerous studies by Ranade et al., (), cited below.
**Magnesium carbonate is nearly insoluble, but in the presence of stomach acid (HCl), magnesium carbonate is converted into magnesium chloride, which allows 20% of elemental magnesium to be absorbed.
As you can see, magnesium oxide contains the most elemental magnesium of 60%. And 23% of this can be absorbed.
Magnesium citrate, for example, contains only 11% elemental magnesium. And only 30% of this is absorbed.
So the percentage of elemental magnesium to begin with is just as important as the rate of absorption.
You can get comparable or better health benefits with magnesium oxide. And you&#;ll also require fewer capsules, which will save you time and money.
The research most often cited to disparage magnesium oxide is a small study by Firoz et al. of 16 volunteers. The aim of this study was to test the claim that organic (chelated) magnesium salts (e.g., aspartate, lactate) are more easily absorbed than non-organic salts (e.g., oxide, chloride).3
The 16 volunteers were given four commercially-available magnesium salts: 2 organic (aspartate, lactate) and 2 non-organic (oxide, chloride), after which the amount of magnesium in their urine was checked. More magnesium excreted in the urine is thought to indicate that more magnesium has been absorbed; less magnesium excreted is thought to indicate that less magnesium has been absorbed. This rationale is based on the principle that the body works hard to maintain a steady state of magnesium balance, and in a steady state of magnesium balance, any extra magnesium absorbed will be excreted in the urine.
In this study, those taking magnesium oxide excreted less magnesium on average. So magnesium oxide was said to have a low fractional absorption rate of 4%. However, there are 2 important points not shared in this study:
Half of the volunteers in this study excreted more or very comparable amounts of magnesium when taking magnesium oxide
as they did when taking the other magnesium salts. Take a look for yourself at the table below &#;
Urinary Magnesium, mg/day
. The data in the following table is taken directly from Firoz M, et al&#;s article in
Magnesium Research
.
Averaging out the data produces a result that does not reflect what actually happened in the participants. Yet, what was reported is repeatedly cited on the internet. This is why I always read the full paper of any study I am going to rely upon for information.
2. Most importantly, the key practical discovery made in this study was: &#;Magnesium excretion increased with all magnesium supplements.&#; What this means is that all the magnesium salts tested, including magnesium oxide, delivered more magnesium than was needed to meet the body&#;s magnesium balance requirement.
Urinary Magnesium, mg/day Study participant MG oxide MG chloride MG aspartate MG lactate Control 1* Control 2*A
100
156
95
114
77
70
B
95
43
78
65
68
43
C
101
89
103
137
75
32
D
66
120
137
161
100
103
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E
78
166
101
119
134
65
F
63
144
88
48
56
67
G
84
78
76
67
74
61
H
142
182
214
198
128
129
I
78
39
55
62
102
60
J
114
112
110
76
53
86
K
77
106
177
116
80
32
L
114
94
137
117
109
92
M
66
87
51
81
104
115
N
82
82
82
163
76
85
O
162
133
85
106
75
75
p
34
120
58
87
28
57
*Controls did not receive any supplemental magnesium.
Despite what you may have read on various websites, the peer-reviewed research on PubMed shows that magnesium oxide is effectively absorbed:
In a study involving 18 men, 24 hours after consumption of magnesium oxide supplements, magnesium levels in the urine increased about two times the normal amount. And, after 48 hours, magnesium levels had increased to roughly four times normal. The conclusion drawn by the researchers: these results clearly show that &#;magnesium oxide is effectively absorbed and elevates the biologically-active levels of magnesium in the bloodstream.&#; 4
It&#;s important to note here that magnesium oxide did not increase urinary excretion of magnesium within a couple of hours. This is an important point which I&#;ll explain below in &#;Higher bioavailability does not translate to more effective delivery to tissues.&#;
All forms of magnesium salts used in animal studies have been found to effectively restore magnesium levels in magnesium-depleted animals.
In one such study in , rats were first given a magnesium-depleted diet and then provided with the same diet supplemented with 10 different magnesium salts: magnesium oxide, chloride, sulfate, carbonate, acetate, picolate, citrate, gluconate, lactate or aspartate. The results showed that while magnesium absorption values varied from 50% to 67%, all the magnesium salts used were equally efficient in restoring magnesium levels.5
The researchers also noted that &#;the quantity of magnesium in the digestive tract is the major factor controlling the amount of magnesium absorbed.&#; And as you now know, magnesium oxide contains a far greater amount of elemental magnesium than any of the other magnesium salts .5
A more recent animal study confirmed and strengthened these findings. In this one, for 5 weeks, rats were fed one of eight test diets supplemented with phytic acid (5 g/kg diet) and magnesium (155 mg elemental Mg/kg diet) from the following magnesium salts: magnesium oxide; magnesium sulfate; magnesium chloride; magnesium citrate; magnesium gluconate; magnesium orotate; and magnesium malate or EDTA magnesium salt.
The addition of phytic acid to the animals&#; diet is important because phytic acid binds strongly to minerals and forms an insoluble complex. This means less of the minerals consumed can be absorbed. Despite the addition of phytic acid to the animals&#; diet, all the magnesium salts tested were found to be comparably bioavailable: &#;The results indicate that any differences in the magnesium bioavailability of the compounds were small and physiologically irrelevant.&#; 6
When a magnesium supplement is highly bioavailable, it will be rapidly absorbed from the small intestine into the bloodstream, and magnesium blood levels will quickly rise. This sounds good, but when blood magnesium levels exceed a critical threshold, the excess is rapidly excreted by the kidneys. The end result is a shorter duration of magnesium availability to tissues. Magnesium salts with the greatest water solubility, bioavailability and rate of absorption are also more rapidly excreted in urine.
The lower parts of the small intestine are the primary sites of magnesium absorption. However, magnesium is also absorbed throughout the entire intestinal tract. Magnesium does not have special carriers that pull it into the bloodstream. Its absorption is a passive transcellular process.
For this kind of absorption process, the quantity of magnesium that passes through the digestive tract is the major factor controlling the amount of magnesium that is absorbed.
Because magnesium oxide contains more elemental magnesium and is less soluble, it&#;s absorbed into the bloodstream more slowly as it passes through the digestive tract. It will not raise blood levels excessively, and will therefore not be rapidly excreted. 5,7.8
You can get the same benefits from magnesium oxide with fewer pills. Magnesium oxide is the most effective magnesium supplement &#; and that is why it was selected for use in AlgaeCal Plus.
What is the best form of magnesium to take?
Magnesium oxide is at least as effective (if not better) at restoring and maintaining a healthy magnesium level in your cells and bones. Although magnesium oxide has a lower absorption rate, it contains much more elemental magnesium than other magnesium salts.
Should I take magnesium in the morning or at night?
Many people take magnesium at night because it can help them relax and sleep better. However, it does not cause drowsiness if taken during the day.
How do you know if you are magnesium deficient?
Some signs of magnesium deficiency include muscle spasms or cramps, loss of appetite, fatigue, weakness, abnormal heart rhythms, and pins and needles.
Will magnesium oxide help you sleep?
Any form of magnesium can help with sleep, but research shows magnesium glycinate may be most effective for enhancing quality sleep.
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