In recent months, magnesium has gained popularity on social media with many influencers directing you to a link to buy the supplements they recommend you take. While this is great, you have no idea what those supplements are, where they are manufactured and what processes or raw materials have been used. Most importantly, those influencers probably have no basic knowledge of nutrition, manufacturing processes and what makes one supplement better than another.

Very often, the supplements they promote are made in countries with inexistent quality standards or control (is the dosage meets the claim on the label? Does the dosage remain the same right until the expiry date? Are the ingredients used of any quality at all and usable by the body?). Indeed, a multitude of products on the market today does not deliver what the manufacturer claims on the label. In other words, many retailers sell low-quality, poorly absorbed supplements designed to maximize profits rather than health benefits.

Products dispensed by healthcare professionals are distinctly different. Plus, taking supplements without supervision may not offer the desired effect (why are you taking those supplements, how long for, when and how much?).

Your healthcare provider knows your medical history and is an expert in choosing the products you need.

The bioavailability of an active ingredient is the proportion of it that will actually be absorbed and assimilated by the body. The form in which an active ingredient is provided is, therefore, just as important as the quantity provided.

To make it even more difficult to assess, many manufacturers mention “elemental” or equivalent of the magnesium used, to label a greater availability and dosage — what is actually used by the body. That is because many manufacturers indicate a dosage that is not what the body can absorb and utilise.

Magnesium is vital for life. It is the fourth most abundant mineral in the body, required by every cell, and used as a cofactor in over 300 enzyme systems. And yet, studies estimate that as many as 75% of Americans do not get enough and that, globally, people do not meet the recommended daily intake. Since many people may require a greater intake, it has made magnesium such a popular supplement. But be careful; not all forms of magnesium are equal. Plus, some manufacturers package their supplements with additives that may decrease the bioavailability of magnesium. The fewer the ingredients in your supplements the better.

See the table below for more information.

* These statements have not been evaluated by the FDA/FSA. These products/statements are not intended to diagnose, treat, cure, or prevent any disease.

** Magnesium citrate and malate are considered Krebs cycle chelates and are, therefore, involved in cellular energy production. They are valuable because they may display higher bioavailability and absorption rates, and may provide additional support for maintaining healthy bodily systems and pathways. They are also best to take in the morning as they may be stimulating/energising.

*** Magnesium taurate is often combined with other forms of magnesium. Always look for a well-absorbed version.

Other forms of magnesium do not provide sufficient benefits and are thus not included here (e.g., magnesium carbonate).

Sources

1. National Institutes of Health. Office of Dietary Supplements. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

2. Higdon, J. Magnesium. Linus Pauling Institute. Oregon State University. https://lpi.oregonstate.edu/mic/minerals/magnesium.

3. Tucker KL, Hannan MT, Chen H, et al. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736. doi:10.1093/ajcn/69.4.727.

4. National Center for Biotechnology Information. PubChem Compound Summary for CID 9810651, Magnesium fumarate. https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-fumarate.

5. Magnesium Fumarate - an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/medicine-and-dentistry/magnesium-fumarate.