Magnesium is an essential mineral and electrolyte that performs many functions inside of the body. Due to its importance, magnesium deficiency is one of the most common deficiencies in adults.
When we walk into a pharmacy and store and look for a Magnesium supplement, there are so many choices and overwhelming moments. So what is the difference between Magnesium glycinate, L-threonate, and other forms? We will take a deeper dive into the importance and when you could use magnesium to better your health.
What is the Function of Magnesium?
Like mentioned above, magnesium is an important mineral for the human body to function properly. Magnesium is involved in:
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Regulating blood pressure
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Maintaining bone health
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Supporting nerve, muscle, and tissue function
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Helps in the growth and development of babies and children
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Aiding in maintaining bowel movements/ preventing constipation
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Counteracting stomach acid
Our kidneys maintain the levels of Magnesium and are excreted through our urine everyday. We do not need large amounts of Magnesium compared to other nutrients but due to the loss of magnesium on a daily basis, we should be regularly replenishing our stores to prevent any Magnesium deficiency.
Foods that contain Magnesium?
Magnesium is naturally occurring in some foods and could be a good way to get adequate amounts of calcium through your diet. The following foods are good sources of magnesium.
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Legumes / beans
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Leafy green vegetables (i.e. spinach)
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Nuts and seeds
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Whole grains
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Avocados
Magnesium as a Supplement:
There are many different forms and each one is different in its absorption and benefit.
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Magnesium Glycinate
- It is highly absorbable, which makes it useful in patients with magnesium deficiency. This also means you will be less prone to loose stools due to it having a “gentle effect” on the stomach.
- It’s also great for muscle relaxation, improving sleep, and helping with anxiety.
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Magnesium Citrate
- It is going to target the gut, helping with digestion and aiding in constipation.
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Magnesium L-threonate
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Just like the glycinate form, this magnesium has a very high level of absorption.
It can cross the blood brain barrier, allowing it to be an option for brain health.
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Just like the glycinate form, this magnesium has a very high level of absorption.
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Magnesium Oxide
- Mainly used for digestive issues: heartburn and indigestion but also has uses in migraines
- This form is not absorbed very well within the body.
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Magnesium Malate
- Like magnesium glycinate, this form has increased absorption and less laxative function.
- Could be beneficial in patients with Fibromyalgia. One study has indicated magnesium malate may be beneficial in helping with stress, tender joints and aiding in pain.
The forms listed are best absorbed orally, there are others such as magnesium chloride, that are best absorbed by topical route. There are many forms of magnesium not listed here, but these are the most popular we have seen in practice at our pharmacy.
Dosing for Magnesium:
Dosing of magnesium varies from children to adults. For children, the recommended daily allowance (RDA) is between 65-100mg/day depending on your age while children over the age of 8 can take doses as high as 350mg/day.
Can you compound magnesium?
As a compounding pharmacy, we cannot compound magnesium by itself. Magnesium is not classified as an active ingredient, and active ingredient is for example Lidocaine, Amoxicillin, or Bupropion. A drug / medication is considered an active ingredient. While you cannot compound magnesium by itself, it can be added together with other active ingredients to create a compound. There are certain forms of magnesium that are considered active ingredients but talk with a pharmacist to see if the option your provider is looking for is able to be compounded and will still require a prescription.
By: Sheridan Pilcher, PharmD