31/01/2022
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Magnesium in Dietary Supplements – Which form is best?
Although different forms of magnesium vary somewhat regarding bioavailability and other characteristics, their benefits related to providing supplemental magnesium aren't as different as they are often portrayed.
As the current science stands, there is not sufficient evidence to suggest one form of magnesium is far superior to another in terms of bioavailability and efficacy. In fact, clinical studies have generally found a variety of common forms (ie. carbonate, chloride, citrate, orotate, oxide) effective at correcting deficiencies or providing clinical benefit.
If there is an appropriate dosage and the products themselves are made correctly, all common supplemental forms of magnesium are beneficial in supplying magnesium to the body.
When it comes deciding on a particular form, it’s about more than simply bioavailability. Consistency and quality of the raw materials, size of the chemical compound (how much can fit into a specific size of tablet or capsule), compatibility with other ingredients, side effects, and other factors are involved in deciding which form is best in a specific product.
When you read about the special benefits of a new or unique form of magnesium, there is often little to no research to support the claims. But, if they are made correctly they likely provide magnesium as well as any other magnesium compound, and that would be its primary benefit.
Quality of the product and consistency of intake are more important than the specific form it is in.
To learn more about magnesium, the best food sources, and its role in health, see the following links:
https://askthescientists.com/qa/minerals/
https://askthescientists.com/magnesium-bone-health/
https://askthescientists.com/magnesium-reduces-risk-sudden-cardiac-death-women/
