Magnesium: Which Kind Do I Take?

There are a few things to consider.  

One is bioavailability.  Each type of magnesium when it is joined with other elements, like orotate or L-theorate, has only a certain percentage of magnesium available for absorption.  If you're going to supplement with magnesium, for the money you'll want a tablet/capsule that has the highest bio-availability of magnesium.  Magnesium by itself has lots of benefits.  You keep hearing about it being involved in 300 chemical reactions in your body.  That's true.  Though I myself would like to see someone delineate each reaction.  It is generally beneficial for your nerves, muscles, and heart.  So any kind of magnesium that you take will positively affect these components of your body.  But maybe you weren't aware of the fact that certain magnesiums treat certain organ systems and bodily functions. So choosing the right magnesium depends on what organ or organ system you're trying to treat.   

So, two, consider which organ you want to treat.

For the brain, you'll want to use Magnesium L-Theorate.  According to Examine.com, any form of magnesium:

can be used to attenuate a magnesium deficiency, except magnesium L-threonate, since it contains less elemental magnesium per dose. Gastrointestinal side-effects, like diarrhea and bloating, are more common when magnesium oxide or magnesium chloride are supplemented, due to the lower absorption rates of these two forms. In general, magnesium citrate is a good choice for supplementation. Magnesium L-threonate can be used for cognitive enhancement. 

The comments in that last link to magnesium L-threonate are particularly interesting.  One commenter, Arne, explains that:

EVERY Magnesium compound does cross the BBB and ALL those non-neurotoxic Mg-compounds like Mg-Chloride, -Malate, -Glycinate, -Orotate, -Taurate, -Citrate etc., even the bad Mg-Oxide will improve not just the brain function in humans dramatically! There is no need to promote such expensive stuff because there is a Big-Pharma-Patent on it! Arne, "MS" victim for over 20 years and on my way to recovery from SPMS since using Magnesium Chloride oral & transdermal for the last 3 years (~$70 for 20kg, which is enough for one year and to get rid off all the other pharma sh... inclusive the med. Establishment). 

With Magnesium Oxide and Magnesium Chloride, diarrhea and bloating are more common.

Magnesium Diglycinate is a good laxative.

Magnesium Gluconate, which is often compared against Magnesium Oxide, is a good laxative.  A Chinese study is often cited on how it treats pregnancy-induced hypertension.  It's a powerful laxative.

Magnesium Orotate for the heart.

Dr. Edward F. Group says that magnesium orotate is the most effective form of magnesium supplement, created through the use of the mineral salts of orotic acid. Both plants and animals use orotates to create DNA and RNA. Extensive scientific research by Dr. Hans A. Nieper, M.D. shows orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Magnesium orotate contains many properties that can help protect you and your health, while offering your cells the most readily absorbable form of magnesium on the market today.  

Okay, so orotate provides great penetration into the cells.  But why doesn't he mention the benefits of orotate on the heart?

Magnesium glycinate for sweet dreams.

Magnesium malate for pain relief.  It chelates metals from your body. Magnesium malate binds to metals and renders them ineffective.  It promotes the production of saliva in your mouth which helps to control oral bacteria.  "Because of its antiseptic properties, magnesium malate is used in toothpaste and mouthwash," according to Michael Hutchins at LiveStrong.  Or, you could just eat an apple, the food source for magnesium malate.

Magnesium malate fights fatigue.

Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid--a natural fruit acid present in most cells in the body--is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

 Magnesium citrate for constipation.

Magnesium citrate--Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium Taurate for the heart

Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium glycinate is good for dreams.

Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium chloride comes heavily recommended.  It is good for detoxing and to boost kidney function and metabolism.

Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.

It's that last part that I am interested in.

Magnesium carbonate is a good antacid.

Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.  

Magnesium Hydroxide is better known as Milk of Magnesia.

Learn more: http://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html#ixzz3i05zE4LK