i have really bad fibro
which magnesium absorbs better liquid citrate or glycinate pill form? not expecting a definitive answer but curious what you all think, thanks
asked byholly_1 (661)
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on April 09, 2012
at 12:33 AM
My name is Jim. I???ve been in the medical magnesium business for thirty years. I have international credentials in the field. I think that I can answer your question. In fact, I help a lot of people answer their medical questions. I can be contacted at magnesium_matters at comcast.net
Magnesium from all sources is absorbed at a rate between 25% and 33% with citrate being the highest. Absorption rate is only a salesman's gimmick as absorption of dietary magnesium falls right in the middle of that spread.
The other side of the magnesium chemical is important. While citrate increases the absorption of magnesium, it also increases the absorption of lead and aluminum. Not good. Glycinates and glutamates are well absorbed but glycine and glutamine can affect brain function. Gluconate and lactate are well absorbed even in stomachs lacking acid.
Transdermal is simple hype. Soaking in a magnesium chloride bath seems like a good idea until you realize that the is not designed to absorb nutrients and your diet is brim-full of chlorine (salt, tap water).
500 mg of magnesium oxide provides 300 mg of elemental magnesium, of which about 100 mg are absorbed. Most diets fall short of recommended by about 100 mg. The oxide part is inert.
If you want to improve absorption AND utilization, take 2000 IU of vitamin D3, 25 mg of vitamin B6 and ask for a Pre-biotic at the healthfood store.
If you would like to verify what I've written look here: http://www.ncbi.nlm.nih.gov/sites/entrez?db=pubmed
on April 05, 2012
at 10:33 PM
The best magnesium source out there is transdermal magnesium and is absorbed through the skin (perfect for people that have gut related issues). The 2nd best is ionic/colloidal magnesium (liquid drops to be taken orally). They are both natural magnesium unlike the magnesium supplements sold on the shelves.