4 ms·

There are so many different types of magnesium supplements out there, which type of magnesium should people consider?

by 8f2ab37a-ed6c 2y ago

BugsJustFindMe 2y ago
my understanding is that bisglycinate is effective without causing the intestinal distress that other forms can cause
- hollerith 2y ago
  I'm probably unusually sensitive, but I hate having to take glycine every time I want to take magnesium. The glycine causes mild symptoms sometimes and tastes aversive.
  - adrian_b 2y ago
    Most people are not affected in any way by glycine. A normal daily intake of proteins is likely to contain at least 2 to 3 grams of glycine, which is several times more than you can get from a magnesium bisglycinate supplement. Magnesium citrate is insoluble in water, so it does not have any strong taste. It should be dissolved in the acid environment of the stomach, but it can precipitate again in the intestine, avoiding absorption. Moreover, it can have laxative effects. The advantage of magnesium bisglycinate (which is the same for the bisglycinates of iron, zinc, manganese or copper) is that it is soluble in water and that it remains soluble until it is absorbed. The aversive taste that you do not like is probably not that of glycine, but of the magnesium itself. The magnesium ions are bitter (hence the name "bitter salt" for magnesium sulfate). With an insoluble form of magnesium, like citrate, you feel much less the taste of magnesium (but then that has worse behavior in the intestine). If you do not want to taste the magnesium, you can swallow capsules. Nevertheless, I prefer to drink water in which I have dissolved pure magnesium bisglycinate powder (and also pure potassium citrate powder). After that, fresh water tastes sweet :-)
    - hollerith 2y ago
      >aversive taste that you do not like is probably not that of glycine No, the aversive taste is exactly the aversive taste of glycine in free form. Glycine seems to trigger the mast cells, and my mast cells are chronically hypersensitive, which is why I preface my initial comment with, "I'm probably unusually sensitive". (I prefer powders to pills, especially for something I take as much of as I take magnesium.) >A normal daily intake of proteins is likely to contain at least 2 to 3 grams of glycine There can be big differences in effect between eating a lot of protein and taking a single AA -- especially on an empty stomach.
hcarvalhoalves 2y ago
Magnesium Chelate, is the most bio available.
hollerith 2y ago
Magnesium threonate is considered to be the best form by most experts with an opinion, but it is also the most expensive. If you're not poor, consider buying a jar of that because it gets you started with the least cognitive overhead, then if you respond positively to that, consider switching to something cheaper: https://nootropicsdepot.com/magnesium-l-threonate-powder/ https://nootropicsdepot.com/magnesium-l-threonate-powder/
Aloisius 2y ago
Easier to just start drinking mineral water. I make my own San Pellegrino clone with RO water which has a fair bit of magnesium in it and it is far more pleasant way to get it than a supplement.
etiam 2y ago
Chlorophyll's great if you can consume it in adequate quantities. Usually brings other beneficial nutrients as a side effect.

There are so many different types of magnesium supplements out there, which type of magnesium should people consider?

BugsJustFindMe 2y ago

my understanding is that bisglycinate is effective without causing the intestinal distress that other forms can cause

hollerith 2y ago
I'm probably unusually sensitive, but I hate having to take glycine every time I want to take magnesium. The glycine causes mild symptoms sometimes and tastes aversive.
- adrian_b 2y ago
  Most people are not affected in any way by glycine. A normal daily intake of proteins is likely to contain at least 2 to 3 grams of glycine, which is several times more than you can get from a magnesium bisglycinate supplement. Magnesium citrate is insoluble in water, so it does not have any strong taste. It should be dissolved in the acid environment of the stomach, but it can precipitate again in the intestine, avoiding absorption. Moreover, it can have laxative effects. The advantage of magnesium bisglycinate (which is the same for the bisglycinates of iron, zinc, manganese or copper) is that it is soluble in water and that it remains soluble until it is absorbed. The aversive taste that you do not like is probably not that of glycine, but of the magnesium itself. The magnesium ions are bitter (hence the name "bitter salt" for magnesium sulfate). With an insoluble form of magnesium, like citrate, you feel much less the taste of magnesium (but then that has worse behavior in the intestine). If you do not want to taste the magnesium, you can swallow capsules. Nevertheless, I prefer to drink water in which I have dissolved pure magnesium bisglycinate powder (and also pure potassium citrate powder). After that, fresh water tastes sweet :-)
  - hollerith 2y ago
    >aversive taste that you do not like is probably not that of glycine No, the aversive taste is exactly the aversive taste of glycine in free form. Glycine seems to trigger the mast cells, and my mast cells are chronically hypersensitive, which is why I preface my initial comment with, "I'm probably unusually sensitive". (I prefer powders to pills, especially for something I take as much of as I take magnesium.) >A normal daily intake of proteins is likely to contain at least 2 to 3 grams of glycine There can be big differences in effect between eating a lot of protein and taking a single AA -- especially on an empty stomach.

hcarvalhoalves 2y ago

Magnesium Chelate, is the most bio available.

hollerith 2y ago

Magnesium threonate is considered to be the best form by most experts with an opinion, but it is also the most expensive. If you're not poor, consider buying a jar of that because it gets you started with the least cognitive overhead, then if you respond positively to that, consider switching to something cheaper: https://nootropicsdepot.com/magnesium-l-threonate-powder/ https://nootropicsdepot.com/magnesium-l-threonate-powder/

Aloisius 2y ago

Easier to just start drinking mineral water. I make my own San Pellegrino clone with RO water which has a fair bit of magnesium in it and it is far more pleasant way to get it than a supplement.

etiam 2y ago

Chlorophyll's great if you can consume it in adequate quantities. Usually brings other beneficial nutrients as a side effect.