Bioavailability of US commercial magnesium preparations.Results indicated relatively poor bioavailability of magnesium oxide (fractional absorption 4 per cent) but significantly higher and equivalent bioavailability of magnesium chloride, magnesium lactate and magnesium aspartate. We conclude that there is relatively poor bioavailability of magnesium oxide, but greater and equivalent bioavailability of magnesium chloride, lactate, and aspartate.
Other results show that
magnesium chloride is probably one of the best.
Krsipin suggests that Magnesium chelates are the most reliable These Doctors Best High Absorption are approved by Consumerlabs.
Magnesium Malate is a slightly cheaper option.
Magnesium Citrate is OK it tends to be recommended particularly to those who wish to benefit from magnesium's hygroscopic (water absorbing, laxative) properties which implies less magnesium is absorbed than from the malate version.
Magnesium is extremely important in relation to both calcium and vitamin D. These things work together. Vitamin D increases the uptake of both calcium and magnesium from the diet but whereas people eating dairy and veggies will probably have ample sources of calcium, (up to 1200mg required daily) MOST people WILL NOT get sufficient magnesium from the diet. 68% of US adults are below the RDA and the magnesium RDA is about half the ideal.
I've linked to Krispin site. LOOK at her formula and then work out your daily requirement and take a form of magnesium that is known to be effective.
Bear in mind
UPTAKE of magnesium is BEST WHEN TAKEN IN SMALL AMOUNTS WITH EACH MEAL OF THE DAY. so don't take it all at one spread it out.
Many people find drinking magnesium rich mineral water is the best way of absorbing magnesium
Here's how to MAKE YOUR OWN MAGNESIUM water
While of course it is true the when you are taking medicines you should check for potential
drug interactions It's also common sense to understand that magnesium is a NATURAL CALCIUM CHANNEL BLOCKER, and therefore people taking a prescribed calcium channel blocker may well need discuss the matter with their doctor with regard to adjusting their medication. Remember there are over 300enzyme actions dependent on have adequate magnesium levels, most of us are deficient and correcting that deficiency will inevitably lead to fewer prescriptions being needed for drug alternatives.
Those new to IHERB $5 discount code ~~~~~~. US readers may find Vitacost cheaper (depending on postage) for the Doctors Best magnesium chelate. IHERB's cheap shipping makes them cheapest to UK. UK readers remember orders £17+ (before postage) gets taxed and our PO adds £8 ransom demand to collect £3.50.
I'm currently using magnesium malate, but I think next order I'll try the Doctors Best magnesium chelate (Albion). I also throw a jugful of magnesium chloride in my bathwater and I'm playing with the idea of DIY magnesium water.