There are a staggering number of different magnesium supplements on the market. If you search for “magnesium” in the Health product category on Amazon, there are over 8,000 results!
So, with so many to choose from, how can you pick one that is going to be the safest and most effective? This list will help you in your search.
- Read the label
Many magnesium products contain compounds that are not easily absorbed – or only provide a small increment of elemental magnesium. The 3 most popular magnesium formulations are magnesium citrate, magnesium oxide, and magnesium glycinate. In one clinical study, amino acid chelates like magnesium glycinate demonstrate higher bioavailability than inorganic compounds like magnesium oxide which is only absorbed by 4%. The bioavailabilities of magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium malate fall somewhere in between. In a clinical trial of 16 subjects, magnesium chloride absorption was found to be the highest of all magnesium forms.
- Look for purity
Ask for the manufacturer’s certificate of authenticity to review for label claims and heavy metal content. Some magnesium tablets contain titanium dioxide, an insoluble whitening agent. Although “Generally Recognized as Safe” by the US Food and Drug Administration, titanium dioxide has been linked in research to cancer and neurological damage.
- Check for ingredient safety
Many magnesium brands record elemental magnesium levels that in one serving exceed magnesium’s established upper limit of 350 mg per day. This is a red-flag for consumers indicating that the formulas have not been developed by a doctor or by using FDA guidelines.
- Calculate the value
Consider magnesium citrate or magnesium glycinate. Often these tablets or capsules will come in 400 mg servings. But, these are just a magnesium compound wherein the ions of each element – constantly ionize and then bind together. When they are bound together they are not absorbed into the cells. With this type of product, the best cellular absorption is probably about 20%. So, you think you’re getting 400 mg when you’re really only getting 80 mgs!
Hopefully, this list will help you narrow your search and find the best formula.
And, if you want to make it easy on yourself, then try our very own ReMag magnesium formula. It ticks all four of the boxes above and its pico-meter molecule size means more magnesium gets absorbed and less magnesium gets expelled.
You can find ReMag here:
Dr. Carolyn Dean