Paleo Memphis

In this post I want to discuss the different kinds of magnesium available to help you make the right purchase.

I won’t get into all of them today but, there are at least 7 different types of magnesium (maybe more) available in oral supplements. They include magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate. It’s no wonder many people get confused when shopping online, or in store, for a good magnesium supplement. 

The following chart “compares the amount of elemental magnesium in different types of magnesium supplements” (Source: Magnesium Fact Sheet) The more popular types of magnesium are on the left and, the less popular types are on the right.

Magnesium Oxide is very popular in supplements - usually what you’d find at Target, Walgreens, your local grocery store, etc. - because it’s cheap to produce. However, it is poorly absorbed by the body and won’t do much for you. I made the mistake when I bought the cheap stuff from Nature Made before I knew better.

After doing some research I purchased Natural Tranquility - with magnesium carbonate and citric acid - from Vitacost for only $3-$4 more than the Nature Made stuff. When mixed with water it creates ionic magnesium citrate which has high bioavailability (a.k.a: a high absorption rate). 

This type of supplement, magnesium carbonate and citric acid, is very popular and can be found in many, higher quality brands. I want to make sure that you’re getting the right kind of magnesium and help save you a few dollars in the process. 

If you’re interested in learning more about magnesium, here are some great links:

• Dietary Supplement Fact Sheet on Magnesium
• Magnesium on Wikipedia
• The Role of Magnesium in Fibromyalgia
• Differing forms of Magnesium supplements

I’ll also do a post about the benefits of taking magnesium (hint: it’s almost as important as Vitamin D) in an upcoming post. Whether or not you follow the paleo diet, I think magnesium is important for many people.

Stay tuned.