The various lists above have made looking up the types complicated, here it’s re-arranged & bits added:
After all is said and done it still looks to me as if magnesium malate & (bis)glycinate are best for FM.
Firstly, things that can be said about magnesium generally are:
- improves mitochondrial activity, e.g. energy.
- It’s important for so much (muscles, nerves, pain (central sensitization), perhaps sleep, migraine…)
- usual diets do not contain enough.
- Helps increase vitamin D3. And vice versa.
- improves depression, stress, anxiety, mood, burnout…
However it’s not the type of supplement which you immediately feel the benefit of (like amino acids or enzymes).
Dosage is a problem if a product isn’t clear on if the amount stated is net (just magnesium) or gross (the compound).
Often it isn’t clear what form(s) is/are contained, which is very important.
Studies are often unclear and contradictory, so it’s hard to see how true the following details about what they are good for are.
As it’s a silverish metal, we need to take it as a compound with something else, and the characteristics of that influence the effect.
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Organic compounds (‘salts’) (better bioavailability), e.g.
- Mg malate: (little) evidence for FM & CFS. Less laxative. Migraines, mood, chronic pain, blood sugar control, exercise performance, depression, mitochondria (energy), fatigue. Bioavailability superior to that of citrate and oxide.
- citrate: constipation = laxative; perhaps calming: depression & anxiety . Widely used, inexpensive, enters blood quite quickly (peak), but bioavailability varies widely. Good for kidney stones. Bad if histamine intolerant.
- gluconate (highly bioavailable): take with meals.
- lactate: (also food additive): stress and anxiety . Less laxative. Probably lowers performance - often in detergents.
- orotate (expensive): Less laxative. Heart (cardiovascular energy production), blood pressure, other muscle cells, nerve cells, tension headaches, well studied. Short-term, as can increase uric acid. Passes cell membranes very well.
- (Magnesium ascorbate : buffered vitamin C - not so much a magnesium form, combines the two. Praps slightly laxative.)
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chelates with amino acids (better absorption), e.g.
- (bis)glycinate (highly bioavailable): Praps calming - anxiety, depression, stress, and insomnia, restless legs, spasms, & inflammation, heart & diabetes.
- taurate: Blood sugar & pressure. Brain friendly. Good bioavailability (as acetyl taurate).
- L-threonate (expensive, MIT-developed, new studies): Perhaps brain health, depression & age-related memory loss.
- (aspartate: Not good, overexcites NMDA receptors, perhaps toxic side effects. But probably good for chronic fatigue…)
- (glutamate : can cause overload, become neurotoxic & poison nerve tissue. Possibly worsens depression or anxiety.)
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anorganic compounds (bad bioavailable & less absorption), e.g.
- carbonate: Probably well tolerated, cheap, in mineral waters. 32% magnesium content. Neutralizes stomach acid.
- chloride: heartburn, constipation, replenishing. Topically for muscle soreness (but little evidence for skin absorption). Viral stress, diseases.
- oxide (in milk of magnesia): heartburn / ctomach acid, indigestion, and constipation: laxative (!), migraines. Time-delayed absorption, interesting for combinations, but much less bioavailability.
- sulfate: infusions & Epsom bath salts, but little evidence for skin absorption (magnesium generally). Otherwise laxative.
- (hydroxide: Poor absorption, more stool: avoid.)
- (peroxide: probably only something for intestinal cleansing…)
Sango coral: Dangerous - high calcium content (10% magnesium, 20% calcium).
Here in the table at the bottom the portion of magnesium of some types are listed, all 7-15%, except oxide: ~60%.