What is the Best Form of Magnesium for Absorption?

Is there really a best form of magnesium for absorption of the body? There are actually several types and forms of taking in magnesium and it all depends on how much you need and what the purpose is. Essentially, any form of magnesium intake is beneficial. You need magnesium to have strong bones and teeth, blood sugar regulation, a healthy immune system, a healthy heart function, energy metabolism, protein synthesis and for better nerve and muscle function. Magnesium also aids in regulating the levels of several vitamins and minerals in your blood.

What are the types of magnesium?

Eating foods that are rich in magnesium can be considered the best form of magnesium for absorption to meet the recommended magnesium intake, but even then, most people are still magnesium deficient. If you can’t meet the needed amounts of magnesium intake from food alone, there are different supplements available in the market. Magnesium chloride and magnesium lactate are better absorbed by the body than magnesium oxide. Another type called magnesium gluconate is also well absorbed by the body, but creates laxative effects if taken in high amounts, which would cater to the amounts needed by your body.  Therefore, magnesium chloride solution, or magnesium oil, creates the opportunity to take the high amounts of magnesium your body is lacking without the laxative effects.

Sources of Magnesium

Dark green leafy vegetables, dried apricots, avocados, bananas, seeds, nuts, beans, peas, soy and whole grains are some of the best sources of magnesium. Meat, milk as well as hard water are also great sources. Aside from magnesium supplements, magnesium can also be found from certain antacids and laxatives in the form of magnesium sulphate or magnesium hydroxide. Intravenous magnesium on the other hand is best suited for people with very low magnesium levels as it is needed to raise the magnesium levels of the body back to normal.  They use magnesium chloride in hospitals intravenously, however, being that is not easily achieved at home, magnesium chloride through the skin is the best at-home, simple method to get the magnesium you need daily.

What is the Recommended Intake?

The RDA or Recommended Dietary Allowance in terms of magnesium for women aged 19 to 30 is at 310mg per day, those 31 and above should consume 320mg a day. Men aged 19 to 30 should get 400mg a day, those 31 and above should get 420mg per day. Adults are generally suggested not to get more than 350mg of magnesium intake from oral supplements per day, as this is the the most tolerable intake level for magnesium as an oral supplement without getting laxative effects.

What Do I Need to Consider When Taking Magnesium?

Magnesium intake from food sources is unlikely to create toxicity symptoms so it’s best to get the most or all of the needed magnesium from the recommended foods, but again, magnesium oil is safe and easy to use, as well as of the utmost efficiency to getting the magnesium into your body that you didn’t absorb from your food. Also, if you have gastrointestinal or even kidney problems, are suffering from alcoholism, or take certain diuretics or antibiotics or poorly-controlled diabetes, then you need more magnesium in your body to prevent the symptoms of the deficiency. B vitamins taken with magnesium are good but not the best form of magnesium for absorption, as it only helps in increasing it.

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