My naturopath doc recommends Pure Encapsulation magnesium glycinate 1 3times a day.
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sol
#10
I’ve done a fair bit of reading and trialing of magnesium and have not found a huge difference in forms, as long as one avoids oxide.
For capsules, my best bang-for-buck and high-absorption compromise is Dr’s Best Magnesium Glycinate. Main downside is that it’s a bit rough and harder for some to swallow.
My other two mags are KAL Magnesium Malate, and Bulk Supplement’s Magnesium Citrate. The Mag citrate in powder form is easily the cheapest bioavailable magnesium and one of the ingredients in my homemade electrolite drinks.
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FWIW: I have tried all of the forms at one time or another and I keep coming back to magnesium glycinate. One because it is easy on my gut and two it helps me towards my daily goal of 8 grams of glycinate.
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I apply magnesium oil to my skin after showering.
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Neo
#13
I remember that Peter Attia went quite deep into this.
For example this may be helpful:
A deep dive into magnesium supplementation, and Peter’s personal protocol [time stamp 55:30]
And in a very recent one he discussed especially the form that passes the blood brain barrier
Supplements: theracurmin, cocoa flavonols, and magnesium L-threonate [time stamp, 1:25:15]
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Yes, I use magnesium l-threonate as recommended in the video I posted above.
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Maybe its not the answer you’re looking for, but I use nuts & cocoa. Its healthy, rich in Mg and its taste is better then any supplement.
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Dstunz
#16
BiOptimizers makes a magnesium supplement that includes all 7, yes 7, types of magnesium. It’s great! There are a lot of brands selling crushed up rocks out there. Don’t be fooled. BiOptimizers makes an effective supplement that helps support thousands of functions in the body. Magnesium is definitely one of the most important minerals our body needs. Good luck!
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I had to go check this out and wasn’t disappointed. Thank you.
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GregE
#18
Glucinate is the best type.
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José
#20
FWIW
Yes, the copy below is from the manufacturer/ distributor;
Q: What Does “Fully Reacted” Magnesium Mean?
A: Every magnesium (Mg) supplement is a compound of Mg (the cation) and a salt or amino acid (the anion). Just having elemental Mg in a supplement is not possible since it is unstable and therefore must in a compound. “Fully reacted” refers to the chemical process of creating a particular magnesium compound. For example, magnesium oxide (MgO) is added to citric acid to create magnesium citrate. The goal is to “fully react” both substances to create a greater then 99% Mg and the salt or amino that is on the label. In theory, a fully reacted Mg compound is 100% pure and contains only the magnesium stated on the label but the reality is that the chemical reaction still leaves a small amount of residual MgO but it should be less then 1%. The unfortunate reality is that many magnesium products still contain a larger % of MgO because it has NOT been fully reacted despite what the labels states. Look for a fully reacted Mg from a reputable supplement maker to ensure you are getting the highest quality and purest Mg.
That sort of comment from the manufacturer makes me worry about their chemistry.
FYI, just be careful about how much magnesium you take. I used to take magnesium citrate which was fine. But then I added an SGLT2i and that increased my serum magnesium and now I am showing the symptoms of magnesium overdose (facial flushing, urine retention, dehydration, headache, muscle weakness). I had thought it was the empagliflozin, and I am somewhat right, but it is due to too much magnesium caused by the empagliflozin. I’m cutting all magnesium supplementation and hoping my body quickly returns to equilibrium.
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Davin8r
#24
@DeStrider did you have your serum or RBC magnesium tested? Mine is in the normal range even though I’ve been on daily 25mg empagliflozin and magnesium taurate (375 mg elemental Mg) for well over a year now.
I take about 430 mg supplemental magnesium plus empagliflozin. I also eat a diet rich in magnesium (lots of soy, leafy vegetables, fruit and nuts). So this is an educated guess based on my part as the symptoms of too much magnesium appeared after starting empagliflozin. I’ll need to get more blood work to find out for sure.
All of this combined is probably pushing me way over the limit. Hypermagnesia is a rare side effect of SGLT2is but it is possible.
See:
I take a lot of Magnesium (at times a gram a day), but test my blood weekly and the serum level is normal.
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Do you take an SGLT2I as well?
No I don’t take an SGLT2i
LukeMV
#29
Same as me. A bit under 1g plus a SGLT2. Then my RBC magnesium isn’t quite as high as I’d like it to be. It’s a little confusing.
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