What is the difference between aspartate and citrate

Luckily, your magnesium levels can be replenished via foods. According to Down, these are the best magnesium-rich food sources:. The Recommended Dietary Allowance RDA , or the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals, for magnesium varies by age, sex, and other factors.

The RDA for women who aren't pregnant or breast feeding is mg for ages , mg for age 31 and older. The RDA for men is mg for ages , mg for age 31 and older.

Adults, however, should be careful not to exceed the upper limit for magnesium in dietary supplements, which is mg. High intakes of magnesium from dietary supplements and medications can cause diarrhea, nausea, and abdominal cramping.

Extremely high intakes of magnesium can lead to irregular heartbeat and cardiac arrest, according to the National Institutes of Health. On the other hand, supplements that contain organic magnesium have been shown to be easier for the body to absorb, but contain a lower concentration of magnesium.

Magnesium oxide is the most common form of magnesium in supplements, and provides a high amount of elemental magnesium. Magnesium oxide is more likely to cause diarrhea, because less is absorbed into the body, leaving more magnesium in the intestine to act as a laxative.

The body is able to absorb roughly the same amounts of magnesium citrate, magnesium lactate, and magnesium aspartate. These organic magnesium salts are more easily absorbed than magnesium oxide.

Magnesium glycinate is a form of magnesium that is bound to a protein, causing increased absorption. Magnesium glycinate is thought to be least likely to cause diarrhea. These mineral chelates are much easier to absorb and are not likely to cause gastrointestinal issues. The figure below compares absorption of mineral salts vs. Since malate is a substrate in the cellular energy cycle, it can help improve ATP production; there is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients.

Magnesium Orotate: This is another relatively unknown chelate combination containing orotic acid. This form has good bioavailability has had been studied specifically for heart health. Orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Orotates themselves increase the formation of RNA and DNA which can help heart cells repair and therefore improve function.

The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials. Magnesium Taurate : Both magnesium and the amino acid taurine share the ability to improve cardiac function; each has a potentiating effect on insulin sensitivity and also a calming effect on neuromuscular excitability. The actions of both have striking similarities when it comes to cardiovascular health.

They both have blood pressure reducing effects, stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect. Magnesium-L-Threonate: This form of magnesium has recently been studied to improve memory and brain function. While this research is promising, more is needed to confirm its benefit.

Magnesium Pidolate or picolinate : This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.

Due to its broad ranging beneficial effects, magnesium has really emerged as a quintessential health supplement with an excellent safety profile.

Various forms of magnesium can be employed for specific health concerns and to increase bioavailability. Consider the research evidence and activity of each form to choose one that is most appropriate for you. Want to know more about magnesium?

Check out part 2 here. Magnesium chloride is most frequently taken in capsule or tablet form but also sometimes used in topical products like lotions and ointments. Although people use these skin creams to soothe and relax sore muscles , little scientific evidence links them to improved magnesium levels Magnesium chloride is easily absorbed orally and used to treat heartburn, constipation, and low magnesium levels.

Also, applying it topically may help relieve muscle soreness but not boost your magnesium levels. This acid is not only produced by your muscle and blood cells but also manufactured for use as a preservative and flavoring agent Indeed, magnesium lactate is utilized as a food additive to regulate acidity and fortify foods and beverages.

Magnesium lactate is easily absorbed and may be a little gentler on your digestive system than other types. In a study in 28 people with a rare condition that required high doses of magnesium daily, those who took a slow-release tablet of magnesium lactate had fewer digestive side effects than the control group A few small studies likewise reveal that this form may help treat stress and anxiety , but more research is needed Magnesium lactate is effective as a dietary supplement and possibly gentler on your digestive system.

Magnesium malate includes malic acid, which occurs naturally in foods like fruit and wine. This acid has a sour taste and is often used as a food additive to enhance flavor or add acidity. Research suggests that magnesium malate is very well absorbed in your digestive tract, making it a great option for replenishing your magnesium levels This may be beneficial, depending on your specific needs. Magnesium malate is occasionally recommended as a treatment for symptoms associated with fibromyalgia and chronic fatigue syndrome.

Magnesium malate is easily absorbed and may have less of a laxative effect than other forms. Magnesium taurate contains the amino acid taurine. Research suggests that adequate intakes of taurine and magnesium play a role in regulating blood sugar. Thus, this particular form may promote healthy blood sugar levels 16 , Magnesium and taurine also support healthy blood pressure 18 , A recent animal study revealed that magnesium taurate significantly reduced blood pressure in rats with high levels, indicating that this form may bolster heart health Magnesium taurate may be the best form for managing high blood sugar and high blood pressure, though more studies are necessary.

Magnesium L-threonate is the salt formed from mixing magnesium and threonic acid, a water-soluble substance derived from the metabolic breakdown of vitamin C This form is easily absorbed. Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.

Nonetheless, more research is needed. Magnesium L-threonate may support brain health, potentially aiding the treatment of disorders like depression and memory loss.