Magnesium Supplementation page

[MissJecka]

I was told by my doctor to supplement vitamin D in my diet. I was also told that Magnesium is necessary for the body to properly utilize the vitamin D.

I bought a 1000mg vitamin D3 supplement and a 250mg Magensium supplement. It is made of Magnesium Oxide. Is there a better type of Magnesium I should have purchased or is this a good kind? I've heard there are a few to choose from and I want to make sure I didn't screw this up.

Thanks!

[magicmerl]

Sorry, Magnesium Oxide is not very bio-available (but it is the cheapest ).

Magnesium Orotate is the best, although pricey. Magnesium Citrate and Magnesium Chloride are nearly as good.

[dizzyorange]

Magnesium glycinate is very bioavailable and reasonably priced:

Amazon.com: Source Naturals Magnesium Bis-Glycinate, 120 Tablets: Health & Personal Care

[miata]

PHD recommends Doctors Best High Absorption Magnesium among others. This is what I have started taking.

[Knifegill]

I use the powdered magnesium citrate. It tastes good in plain water, and it's cheap - and it WORKS, both for cramps and for BM.

[sakura_girl]

Thank goondess for magnesium citrate. I woke up from period cramps last night and a little less than a teaspoon put me back to sleep like a baby, and it has vastly reduced my day cramps as well.

[Graycat]

I use Magnesium citrate.

[RichMahogany]

Magnesium glycinate is very bioavailable and reasonably priced:

Amazon.com: Source Naturals Magnesium Bis-Glycinate, 120 Tablets: Health & Personal Care

That's what I understand as well. I think any -ate is better than any -ide, but I do glycinate specifically.

[J. Stanton]

Any chelate is fine: that means anything ending in "-ate".

Magnesium Citrate
Magnesium Malate
Magnesium Glycinate
Magnesium Orotate

Citrate is generally cheapest, but has the greatest laxative effect. Malate is usually the next cheapest, and it's what I take. Orotate tends to be expensive for some reason. All of them are well-absorbed.

Often taking some or all of it before bed can help you sleep.

Magnesium oxide, I'm sorry to say, is basically worthless: less than 10% of it is actually absorbed.

[UniqueTII]

I just ordered a bunch of citrate, so hopefully that works well for me. The last magnesium suppliment I took was a mixture of citrate, taurinate, malate, glycinate, and succinate. It worked pretty well for me, but I don't see any real reason for the complexity.