When it comes to vitamin and mineral supplements, the needs of athletes and the needs of the non-athlete are rarely the same. Every once in a while, though, the nutritional needs of these two populations have significant overlap. Such an instance is in the realm of mineral needs, specifically magnesium. Magnesium is the second most predominant electrolyte in the human body (and second most common deficiency in the western world) and plays a role not only in normal nervous and muscular system functioning but also in many other systems as well. When magnesium levels are deficient, for example, increases in blood pressure can occur, as well as reductions in insulin sensitivity, reductions in glucose sensitivity, and abnormal neural activation can occur.
Maintaining optimal and healthy levels of magnesium is very important for athletes and sedentary populations alike because optimal levels are linked to reductions in depression and ADHD, among many other general health-specific variables. It is more and more difficult to maintain optimal magnesium levels from just one’s diet because less and less magnesium is making its way into what used to be “magnesium-rich” sources like green leafy vegetables. The issue really comes down to magnesium levels not being replaced in the soil the way they were in the past. So it seems sedentary individuals and athletes need to supplement with some form of magnesium. The question is, what type of magnesium is best?
This question can’t effectively be answered until we all agree on some important and foundational premises. Just about any type of magnesium supplement can help attenuate a magnesium deficiency, but some types, specifically those in the chelated magnesium category, are marketed as much more bioavailable and therefore better absorbed and more effective than others.
So what is chelation, and is it worth paying extra?
Chelation is a process of binding minerals, like magnesium, with other molecules in order to improve the stability of the mineral and to prevent cross-reactions with other minerals or nutrients. Magnesium is usually bound to some form of salt, but it can also be bound to amino acids. With regard to the price, it really depends on the specific type of binding molecule. So what does the research say about specific chelation types? Let’s take a look!
Modern food production has robbed nutrients to the point where magnesium supplementation is important to look at.
Magnesium Citrate
This form of magnesium is the most common type because of its’ relatively low cost, high water solubility, and high stability in liquid form. Even so, only about 25-30% of magnesium citrate is actually absorbed and utilized by the body, putting it at the mid-range of the bioavailability spectrum.
Magnesium Oxide or Oxalate
Perhaps the worst form of magnesium to supplement, unless you are using it as a laxative, magnesium oxide has an absorption percentage of about 5%, but this form is often made into an effervescent tablet that can increase absorption up to about 10%. It is a very cheap form of magnesium and should be avoided if you are looking to increase magnesium levels. Too much of this and you will have to change your pants.
Magnesium Dihydroxide
The dihydroxide form of magnesium also goes by the name “milk of magnesia,” and is almost exclusively used as a laxative. This is obviously not a good form of magnesium if you are looking to increase your body’s magnesium levels.
Magnesium Aspartate
This form of magnesium is bound to the amino acid L-Aspartate. It is more bioavailable than the oxide form but is less bioavailable than magnesium citrate. One exception to this is a study showing that the monoaspartate form of magnesium can have an absorption percentage up to 42%, making it more effective than magnesium citrate.
Magnesium Gluconate*
It is well established in experimental rat models that this form of magnesium has the highest bioavailability and absorption percentage. This form is probably the best choice* when it comes to increasing your magnesium levels using a supplement.
Magnesium Diglycinate
Another effective form of magnesium supplement, the diglycinate form of magnesium, is absorbed in a different part of the gut in comparison to magnesium oxide and other forms of magnesium, making it a very popular chelation method.
Magnesium Orotate
The jury is still out on the exact absorption rate of this type of magnesium, but some data shows it may have some specific cardiovascular benefits in comparison to the other types of magnesium. More research on this type is necessary to determine if it is worth supplementing.
Magnesium L-Threonate
Though no major human studies have been published using this form of magnesium, some preliminary data shows it may have specific benefits at increasing magnesium levels within the brain, which may improve learning ability. More data is necessary before it is advisable to supplement with this form.
There are plenty of other forms of magnesium currently available, but these are the most common forms that I have found. So what is the best choice? Again, most of these, with the exception of magnesium oxide and dihydroxide, are very effective at increasing magnesium levels, but if I had to pick 1 or 2, I would go with Magnesium Gluconate and Magnesium Diglycinate. Perhaps the best thing is to combine the two of them or alternate these two forms, so you maximize both the absorption rate as well as the different absorption locations within the gut. If price is an issue, then Magnesium Citrate will still get the job done.
Summary
One final word of advice…”If some is good, more is better” does not apply here. Remember that too much magnesium can cause serious gastrointestinal issues and may result in you running to the bathroom. I will always recommend you get as much nutrition from your diet as possible, so don’t avoid nutrient-dense fruits and veggies, but supplementing with magnesium may be more and more necessary as the levels in our food dwindle. A chelated form of magnesium is the way to go, but not all forms of chelated magnesium are created equal. Check the label. What types are listed? Is it a cheap form that will require you to keep an extra pair of pants handy, or is it something that will actually deliver what you are paying for. It is up to you to check!
About Kevin Kuhn
Kevin Kuhn, M.S.Ed., CSCS, MFS is a Kinesiologist and Sport Nutrition Coach in Dallas, Texas. Before moving to Dallas in 2012, Kevin was the head strength & conditioning coach for the Indiana Invaders professional running club in Indianapolis, Indiana. Kevin specializes in athletic performance with great interest and experience in running-specific strength & conditioning, corrective exercise, and exercise and sport nutrition. Kevin has been certified by the National Strength & Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS) and as a Master Fitness Specialist by the Cooper Institute.
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