These Are the Best Magnesium Supplements | Rhonda Patrick, Ph.D.
FoundMyFitness Clips・9 minutes read
The US Institute of Medicine recommends a daily magnesium intake limit of 350 milligrams to avoid GI issues, with organic forms like magnesium citrate being more effective and bioavailable than inorganic forms. Magnesium threonate has potential brain benefits, but studies on its cognitive effects show mixed results, with concerns about causation due to the inclusion of other vitamins in treatment groups.
Insights
- Organic forms of magnesium like magnesium citrate and magnesium glycinate are more bioavailable and effective in raising plasma magnesium levels compared to inorganic forms such as magnesium oxide.
- When supplementing magnesium, it is advisable to opt for organic forms like magnesium glycinate in divided doses throughout the day to enhance absorption and minimize gastrointestinal discomfort, adhering to the upper safe limit of 350 milligrams per day set by the US Institute of Medicines Food and Nutrition Board.
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Recent questions
What is the recommended daily magnesium intake?
350 milligrams per day
What are the benefits of organic magnesium salt forms?
Higher bioavailability and effective plasma magnesium levels
What is the difference between magnesium sulfate and magnesium threonate?
Magnesium sulfate is inorganic, while magnesium threonate may impact brain function.
How can I reduce gastrointestinal discomfort when taking magnesium supplements?
Take the total daily dose in divided smaller amounts.
What should I consider when choosing a magnesium supplement?
Opt for supplements containing various magnesium salt forms.
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Summary
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Optimal Magnesium Intake for GI Health
- The US Institute of Medicines Food and Nutrition Board has set the upper safe limit for daily supplemental magnesium intake at 350 milligrams per day to avoid gastrointestinal issues.
- Taking the total daily dose of magnesium supplements in divided smaller amounts is more effective for optimal bioavailability and absorption, reducing potential GI discomfort.
- Organic magnesium salt forms like magnesium citrate, magnesium glycinate, and magnesium malate are more bioavailable and raise plasma magnesium levels effectively compared to inorganic forms like magnesium oxide.
- Magnesium sulfate, an inorganic form, is commonly used as Epsom salt for transdermal applications due to its laxative properties when taken orally.
- Magnesium threonate, a form of magnesium, has gained attention for its potential impact on brain function by potentially crossing the blood-brain barrier more effectively than other forms.
- Studies on magnesium threonate's cognitive effects have shown mixed results, with industry-funded studies suggesting improvements in cognitive test performance but raising questions about causation due to the inclusion of other vitamins in the treatment group.
- To ensure adequate magnesium intake, consider supplementing with organic magnesium forms like magnesium glycinate, which have higher elemental magnesium content, and opt for supplements containing various magnesium salt forms for a comprehensive approach.
