What Are All The Forms Of Magnesium And What Makes Magnesium Glycinate Different?

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by: Darrell Miller
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Date: Thu, 3 Feb 2011 Time: 11:11 AM
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Magnesium ranks fourth as the most abundant mineral in the body. As with calcium and phosphorus, most of the magnesium in the body is found in our bones, providing for structural and storage purposes. Magnesium assists in hundreds of enzymes all over the human body for the thousands of biological reactions the body undergoes. It is also responsible in the regulation of nerve and muscle function especially that of the cardiac muscle. It also has a significant role in blood clotting process and the immune system.

As mentioned, magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, controls blood pressure, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels and is known to be involved in energy metabolism and protein synthesis. The Recommended Daily Allowance of magnesium for adults ranges from 300 to 400 mg. In addition, most healthcare providers suggest a 2:1 ratio. These findings are for healthy individuals. However, a person in a disease or mineral deficient state would require more but the 2 is to 1 ratio of calcium - to - magnesium still applies, though dosage may be increased. For certain cases, the average Recommended Daily Allowance for ADHD, anxiety disorder, migraines, sleep disorders, autism and some of the autoimmune disorders is generally 1000 mg per day.

Magnesium is a very important mineral in the body and it is considered to be an essential nutrient because it is not naturally produced by the body. Good thing, supplements for magnesium is available. Magnesium supplements comes in two types, soluble or organic and insoluble or inorganic. Soluble forms of magnesium is chemically reacted to one or more amino acids to allow magnesium to easily enter through the intestinal wall through the process of amino acid pathway rather than active magnesium diffusion. Here are the two forms of magnesium and their preparations.

1. Soluble form or Organic salts of Magnesium suplememnt:

a. Magnesium aspartate is magnesium chelated with acidic amino acid that occurs as a product of hydrolysis in proteins.

b. Magnesium malate is magnesium combined with an organic salt or ester of malic acid. This is rarely used.

c. Magnesium citrate is magnesium combined with salt of citric acid.

d. Magnesium glycinate is magnesium mixed with a simple amino acid, glycine. Magnesium glycinate is sweet tasting compared to other forms of magnesium supplement. The difference of this type of magnesium supplement is that it is chelated with simple amino acid therefore it is easily absorbed by the body. In fact, this form of magnesium supplement is often referred to as the most absorbable.

2. Insoluble form or Inorganic salts of Magnesium supplement:

a. Magnesium carbonate is magnesium combined with carbonic acid salt. Among the insoluble forms of magnesium, this is the least absorbed.

b. Magnesium oxide is oxidated magnesium and is believed to be the best absorbed among the insoluble form.

Both groups of magnesium supplement have advantages. The insoluble form is less likely to cause loose bowel movement or diarrhea. If magnesium supplementation is required to increase magnesium level, the soluble group is recommended. But if constipation is the problem, insoluble forms is ordered.

You can find all the above listed forms of magnesium at your local or internet vitamin store. If you do not consume enough dietary magnesium through your diet then a supplement is needed. A Magnesium glycinate supplement can help you increase your magnesium intake with out adding calories from foods high in magnesium.

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