Which is best magnesium oxide or citrate?

It’s time to answer the age-old question: which is better, magnesium oxide or citrate? This isn’t just a matter of personal preference – it could actually have an impact on your health. So let’s get down to business and discuss the pros and cons of both.

What Is Magnesium?

Before we dive into the differences between the two types of magnesium supplements, let’s first talk about what this essential mineral does. Magnesium is involved in over 300 biochemical reactions in our bodies. It plays a role in muscle contraction, nerve function, energy production, DNA synthesis and repair, bone development…and that’s only scratching the surface! Suffice it to say that magnesium is pretty darn important.

Why Might We Need More Magnesium?

While you can get magnesium from foods like leafy greens, nuts and seeds…many people don’t consume enough dietary magnesium for optimal health. Certain groups like athletes, those with digestive issues or individuals taking certain medications may have higher needs than others.

Enter: Supplements!

The Two Types Of Supplements

Magnesium oxide supplements are one type commonly found at drugstores or pharmacies. Another popular variation is called ‘magnesium citrate’. Here are some things you should know about these two options:

Magnesium Oxide

  • The Upside: If cost efficiency floats your boat then you’ll love mag ox’ –it’s usually less expensive than other forms.
  • The Downside: Some people might experience gastrointestinal discomfort when taking mag ox due to its laxative effects’.
  • Who Should Take It?: If constipation relief is what gets you excited then this form will do wonders but it might be best avoided if gut issues flare-up after consumption slightly more common/.

Magnesium Citrate

  • The Upside: Citrate form of magnesium is usually better absorbed than mag ox..
  • The Downside: It’s often pricier than mag ox.
  • Who Should Take It?: If you’re looking for caffeine-free energy, migraine relief or if constipation isn’t a high priority then go ahead and give this supplement a whirl.

Absorption Rates

Now, let’s talk more about how magnesium oxide and citrate are absorbed by our bodies as well as the factors that may impact it.

Magnesium Oxide

Let’s start with mag ox’. Because this type of magnesium has poor solubility in water, which means it will dissolve slowly into the stomach acid. The slower dissolution rate can lead to less bioavailability. When we say “bioavailability” what we mean is the amount of substance that actually enters your bloodstream from your digestion system so basically greater bioavailability would be more bang for your buck! Some studies estimate only 4% absorption when taking supplements containing this mineral form~.

Magnesium Citrate

This variation has better absorptive capacity than other types like mag oxy’, due to its decent water solubility properties’. In some cases, up to 30% could end up being used rather than eliminated!.

Magnesium Requirements

But before you decide on any particular supplement type, make sure to take stock of whether there might be other nutrients missing in your diet besides just Mg+. For instance:

  • Adequate calcium intake helps support bone & teeth health.
  • Vitamin D synthesis depends on magnesium – without enough Mg+, Vit D levels can decrease’.

Without vitamin B6 adequate amounts being taken alongside daily dietary habits everyday –you’re not going to absorb magnesium well either.’

How Much Magnesium Do You Need?

On average American adults should aim for around 400-450 milligrams each day according to national health guidelines’, but bear in mind individual needs may vary.

So, let’s take a look at some baseline requirements of magnesium in the table below:

Gender Mg+ Intake (mg/day)
Men < 30 400 mg
Women < 30 310 mg
Pregnant Women +18 years old follow separate guidelines for those under./.> 350-360mg.
RNI guideline values are slightly higher and may differ depending on individual bodyweight or gender balance.

Women who weren’t consuming enough during their pregnancy have been found to be at an increased risk of preterm births.It should also noted that while disorders such as heart disease/ or diabetes/ may lower blood magnesium levels since this positive ions’ involved in several metabolic pathways it’s important to consult with your physician before taking supplements if you’re living with these conditions’.

Best Practices For Taking Magnesium Supplements

Whether you choose mag ox’or citrate supplement ingredients make sure to always read dosage instructions carefully -taking too much can lead to unwanted laxative effects…

Symptoms like diarrhea’, gastrointestinal distress, nausea’ and vomiting aren’t worth it. You should also speak with medical provider about potential dosing regulations (maybe they should consider other factors such as prescriptions?).
The Bottom Line: Magnesium is vital mineral that plays several key functions within human body…but ultimately which variation is best for you will depend on
your unique dietary habits and personal tolerance levels, along with any health restrictions which would require specialist input’.

Now go off into the wild world of vitamins & minerals armed knowledgeably because there is no need to fear when superhero-like powers from each capsule await!

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