4 ms·

Can anyone please recommend which type and even brand to take?

smt88 2y ago
I use and recommend ConsumerLab for such questions. https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/ https://www.consumerlab.com/reviews/magnesium-supplement-rev...
ezekielmudd 2y ago
I take 15mL Citro-Mag liquid in the morning.
adrian_b 2y ago
The brand should not matter if the chemical composition is clearly specified and you can trust that what that brand claims is true. I have tried a few magnesium supplements and my opinion is that you must use pure powder instead of pastiles or capsules. The pastiles or capsules contain various excipients that are at best useless and at worst harmful. Moreover, using powder allows the choice of any fractional dose and mixing it uniformly with food, like you would do with table salt, which guarantees a more complete absorption. Among the available powders, I have settled on magnesium bisglycinate. The cheaper alternatives, like magnesium citrate, carbonate or oxide are not soluble in water and even after they become soluble in the stomach the magnesium ions can be precipitated by various food components, which prevents their absorption in the intestine. Magnesium bisglycinate is soluble in water and it remains soluble until it is absorbed. It is very easy to mix it in food, exactly like table salt. The slightly higher price of bisglycinate does not matter much, because at normal doses a box of a few hundred grams should last for many months or even over a year, adding only a few cents to the daily cost of food. When computing the daily dose of magnesium bisglycinate powder, you must pay attention that its magnesium content is 24/172 by weight, so you must multiply the desired dose with 172/24, i.e. about 0.72 g for 100 mg of Mg. To add it to food, I use the smallest measuring spoon of a set of measuring spoons, which has a capacity of 0.625 mL. I have determined the density of the powder by weighing the box after taking a measuring spoon from it for the first few days and averaging the results. The density of such powders is usually a little over 1, e.g. 1.1, so in my case one measuring spoon provides about 100 mg of Mg.
- objektif 2y ago
  Thank you so much.

I use and recommend ConsumerLab for such questions. https://www.consumerlab.com/reviews/magnesium-supplement-review/magnesium/ https://www.consumerlab.com/reviews/magnesium-supplement-rev...

ezekielmudd 2y ago

I take 15mL Citro-Mag liquid in the morning.

adrian_b 2y ago

The brand should not matter if the chemical composition is clearly specified and you can trust that what that brand claims is true. I have tried a few magnesium supplements and my opinion is that you must use pure powder instead of pastiles or capsules. The pastiles or capsules contain various excipients that are at best useless and at worst harmful. Moreover, using powder allows the choice of any fractional dose and mixing it uniformly with food, like you would do with table salt, which guarantees a more complete absorption. Among the available powders, I have settled on magnesium bisglycinate. The cheaper alternatives, like magnesium citrate, carbonate or oxide are not soluble in water and even after they become soluble in the stomach the magnesium ions can be precipitated by various food components, which prevents their absorption in the intestine. Magnesium bisglycinate is soluble in water and it remains soluble until it is absorbed. It is very easy to mix it in food, exactly like table salt. The slightly higher price of bisglycinate does not matter much, because at normal doses a box of a few hundred grams should last for many months or even over a year, adding only a few cents to the daily cost of food. When computing the daily dose of magnesium bisglycinate powder, you must pay attention that its magnesium content is 24/172 by weight, so you must multiply the desired dose with 172/24, i.e. about 0.72 g for 100 mg of Mg. To add it to food, I use the smallest measuring spoon of a set of measuring spoons, which has a capacity of 0.625 mL. I have determined the density of the powder by weighing the box after taking a measuring spoon from it for the first few days and averaging the results. The density of such powders is usually a little over 1, e.g. 1.1, so in my case one measuring spoon provides about 100 mg of Mg.

objektif 2y ago
Thank you so much.