Magnesium malate, glycinate, and threonate forms of magnesium for maximum neurological and systemic benefits for the body.
Malate: energizing, metabolism, reduces muscle pain
Glycinate: relaxing, gut friendly, good for nerve pain
Citrate: relaxing, reduce muscle pain, good for kidneys
Taurate and orotate: cardiovascular health
Chloride: detoxifying and good for kidneys
L-Threonate: The best for brain injuries, depression, anxiety, memory, learning, neurodegenerative disorders, and etc. (found insufficient backup data regarding this product)
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Once ingested magnesium oxide is poorly absorbed by the body (approximately three-fold less than magnesium citrate).
Magnesium glycinate (or diglycinate) is much more effective than magnesium oxide, and absorbed in different areas of the gut compared to traditional magnesium supplementation (14). It appears to be very effective, but not the best
Magnesium glycinate is the current best form to take due to high absorption and no digestive side effects. Magnesium citrate is also very well absorbed by the body but some people experience diarrhea when taking it. Others, welcome it as a relief for constipation. Avoid taking magnesium oxide as it is not well absorbed by the body; research shows it is no different than taking a placebo.
Beware of combination type products. First form listed is most prevalent by rule, but could be 90% of product.
The Mayo Clinic has similar, yet slightly lower, recommended guidelines — teenaged and adult men should ingest 270 to 400 milligrams (mg) of magnesium each day.
For optimal effectiveness, avoid combining a magnesium supplement with the following medications: aminoglycosides, antibiotics (ciprofloxacin, moxifloxacin, tetracycline, doxycycline, minocycline), blood pressure medications, calcium channel blockers (aamlodipine, diltiazem, felodipine, verapamil), diabetes medications, digoxin, diuretics, fluoroqinones, hormone replacement therapy, labetol, levomethadyl, levothyroxine, penicillamine, tiludronate and alendronate, amphotericin B, corticosteriods, antacids, and insulin. Seek advice from a healthcare professional before considering taking magnesium at the same time as any of these medications.
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Taking zinc at the same time, or in the same pill, will limit magnesium absorption in the intestine. Some healthcare professionals recommend a B-vitamin complex or a multivitamin containing vitamin B6 to help with magnesium absorption.
Magnesium threonate. This is the most interesting form of magnesium, found only recently on the market. Basically, it’s magnesium chelated by two molecules of threonate (a metabolite of vitamin C). In research, the threonate shows outstanding bioavailability and the lack of side effects associated with gastric neurosis. However, this is not the main feature thanks to which this form of magnesium is so sought-after recently. Thanks to its chemical structure, it’s able to effectively cross the blood-brain barrier, thereby increasing the concentration of magnesium in the brain. Thanks to this, we get an increased effect of supporting the nervous system, including the most cognitive skills, and reducing the intensity of anxiety.
Malate. This is another form of magnesium, distinguished by an organic combination with malic acid. Its bioavailability is estimated at around 30%. In addition, the malic acid formed in the metabolism may have a positive effect on the body’s functions (affects the support of energy production, which positively affects motor and mental fitness).
Magnesium chelate (magnesium glycinate). It’s a combination of two molecules of the amino acid – glycine, with magnesium in the chelate bond (also called tick binding). Due to the specific structure of the compound, magnesium is protected against too rapid degradation in the stomach, which allows for smaller losses of substances that will eventually be absorbed in the small intestine. This affects the greater bioavailability of this form of compound (amounting to 24% in studies).
Magnesium-L-threonate. Scientists at the Massachusetts Institute of Technology (MIT) found a novel way of overcoming the problem of getting magnesium loaded into the brain due to poor absorption. These researchers tested a unique compound called magnesium-L-threonate and found it boosted brain magnesium levels by an approximate 15%. When comparing various forms of magnesium, they found that magnesium-L-threonate had the highest bioavailability and brain magnesium-loading ability. As a result, studies show that magnesium-L-threonate improves brain plasticity, leading to direct and significant improvements in memory, learning, and cognition.
Elevating brain magnesium levels also reversed impairments in synaptic function and long-term potentiation (the cellular equivalent of learning). These studies make it clear that elevating brain levels of magnesium helps to improve cognition by improving plasticity (the ability to make connections between brain cells) and long-term potentiation (the strengthening of those connections).
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The loss of brain plasticity is at the heart of age-related loss of cognitive function. As our brains lose flexibility, we lose the ability to learn new concepts, to make sharp judgments, and to develop new skills. Loss of brain plasticity is implicated in both the “natural” loss of brain function with aging and with accelerated cognitive decline as seen in Alzheimer’s and other neurodegenerative diseases.
Restoring brain plasticity has become a major focus of neuroscientists aiming to slow or eliminate the loss of brain function over time.
Studies show that boosting brain magnesium levels dramatically renews the ability of brain cells and, in animals, to form new memories and discriminate between existing ones. But conventional magnesium supplements are inadequately delivered to brain tissue, challenging our ability to effectively raise brain magnesium levels.
The development of magnesium-L-threonate appears to have shattered that barrier. Studies show that this compound enters brain tissue more effectively than other magnesium preparations, and is significantly more effective at restoring memory functions and brain plasticity in numerous animal models, including those of Alzheimer’s disease.
Magnesium glycinate, 100mg capsules
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Magnesium-L-threonate
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