Dr. Stephanie El-Chakieh, Pharm.D., M.Sc.

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Are you selecting the right magnesium?

Stephanie El-Chakieh

Magnesium acts on over 300 enzymes in the body and is essential for so many reactions within the body, such as:

  • Energy metabolism;

  • Nerve function;

  • Muscle function and contractions;

  • Blood sugar regulation;

  • Blood pressure regulation;

  • Heart rhythm;

  • Protein synthesis;

  • DNA synthesis;

  • Glutathione synthesis;

  • Bone development;

  • Support the immune system;

  • And more!

There are many types of Magnesium salts, here are the most seen ones:

  • Magnesium Citrate: often used to increase bowel movements and as a stool softener. This magnesium salt has a better absorption than magnesium oxide, but it still remains more of a laxative, but remains an option as a supplement. 

  • Magnesium Oxide: Found in Milk of Magnesia, used for constipation/increasing bowel movement (laxative) or heartburn. Despite having a large portion of magnesium in this combination, the absorption is poor, which is why it’s more of a laxative rather than a supplement that can help with deficiencies. 

  • Magnesium Glycinate: This is a combination of glycinate (an amino acid) with magnesium. Glycine helps with sleep, stress-relief, calming effect,  and inflammation or diabetes, which makes this magnesium combo a great option. This magnesium form has a better absorption and leads to better supplementation effects. Glycine is also actively transported through the gut, which helps for chronic pain or muscle cramps. You may sometimes see Glycinate or Bisglycinate forms of magnesium. It is actually the same thing. The formula includes 2 molecules of glycine (hence -bis - C2H4NO2)2). This form is often named glycinate, but the correct biochemical name that should be used is bisglycinate. 

  • Magnesium Sulfate: This formulation is mostly given intravenously or found in Epsom salt and used in baths.

  • Magnesium Aspartate: This form is not commonly found, but it is more absorbed than the oxide or citrate forms. 

  • Magnesium Malate: Malate is a substrate of the cellular energy cycle and can help energy production (ATP). 

  • Magnesium Picolinate: This magnesium is inexpensive and was easy to make, but doesn’t seem to have sufficient evidence or known benefits yet.  

Are you magnesium deficient?

Many factors lead to magnesium deficiency, such as digestive disorders (IBS, Crohn’s disease, gluten sensitivity or Celiac, intestinal surgery), and even some medication, such as proton pump inhibitors and diuretics. Constipation and diarrhea can reflect a magnesium deficiency. While some magnesium has a laxative effect, it also can lead to a negative cycle of depletion, increasing the magnesium deficiency by inducing diarrhea, instead of repleting the deficiencies. 

About Magnesium bisglycinate

Not everyone reacts the same way to supplements, and some people can feel worse with some supplements. Here are things to watch:

While Magnesium bisglycinate can help with anxiety, stress and fatigue, some people have reported unusual paradoxical effects of cramping, anxiety, excess fatigue, etc. This can be explained by the glycine (amino acid component) since it can activate a detox pathway in the liver. It can also act on the neurological receptor system, and some people may be more sensitive to these reactions. The fatigue and effects felt could also reflect a B-vitamins deficiency. When there is activation of some reactions within the body, other nutrients will be important to consider as well. Often, adding a B-complex in the morning with a magnesium bisglycinate supplement can curb this adverse effect and actually improve the supplementation effectiveness.

Here are some benefits of magnesium:

  • Anxiety

  • Muscle spasm

  • Restless leg syndrome

  • Diarrhea

  • Constipation

  • Headaches

What dose should I take?

I often recommend Magnesium bisglycinate 150 mg once to twice a day, but not more. If stools start to soften too much, it’s maybe too much for you! 

When is the best time to take it?

Taking magnesium in the evening could be beneficial since it does have a calming effect. It can also be taken in the morning if ever the evening is more complicated. Magnesium can interact with some drugs, such as Synthroid and reduce its absorption. Make sure to ask your healthcare provider if this product is good for you before starting to take it. 

How to store Magnesium

All supplements should be stored in a dry space, away from light. 

About Joulance Magnesium

Joulance offers a high quality magnesium bisglycinate formula of 150 mg. 

Always share to your healthcare providers the dietary supplements you’re taking, such as herbs, vitamins, minerals, and natural or home remedies. This will help them manage your care and keep you safe.

References:

  1. Gröber, Uwe et al. “Magnesium in Prevention and Therapy.” Nutrients vol. 7,9 8199-226. 23 Sep. 2015, doi:10.3390/nu7095388

  2. Firoz M1, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001 Dec;14(4):257-62.

  3. Ranade VV, Somberg JC.Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther. 2001 Sep-Oct;8(5):345-57.

  4. Shechter et al. Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects. Magnes Res. 2012 Mar 1;25(1):28-39. doi: 10.1684/mrh.2012.0305.

  5. Kisters K. What is the correct magnesium supplement? Magnes Res. 2013 Jan-Feb;26(1):41-2. doi: 10.1684/mrh.2012.0326.

  6. Firoz M1, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001 Dec;14(4):257-62.

  7. Ranade VV, Somberg JC.Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther. 2001 Sep-Oct;8(5):345-57.

  8. Kappeler et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutrition (2017) 3:7

  9. Shechter M. Reply to the letter: “what is the correct magnesium supplement?” by Kisters [1]. Magnes Res. 2013 Jan-Feb;26(1):42-5. doi: 10.1684/mrh.2013.0335.

  10. Coudray C, Rambeau M, Feillet-Coudray C, Gueux E, Tressol JC, Mazur A, Rayssiguier Y: Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg- depleted rats using a stable isotope approach. Magnes Res 2005;18:215–223.

  11. Lamontagne C, Sewell JA, Vaillancourt R, Kuhzarani C, (2012) Rapid Resolution of Chronic Back Pain with Magnesium Glycinate in a Pediatric Patient. J Pain Relief 1:101.

  12. Abraham GE, Flechas JD. Management of Fibromyalgia: Rationale for the Use of Magnesium and Malic Acid. Journal of Nutritional Medicine (1992) 3, 49-59

  13. Stepura OB, Tomaeva FE, Zvereva TV. Orotic acid as a metabolic agent. Vestn Ross Akad Med Nauk. 2002; (2): 39-41.

  14. Tarleton et al. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. eCollection 2017.