You may have seen many brand of magnesium in powder and in tablet form, some may read as sulphate, chelate and oxide. It can be very confusing as to what form is the best for you bodies absorption.
What is Magnesium ?
Magnesium is an essential mineral and abundant in many of our foods. Magnesium is a co factor in over 300 enzyme systems that regulate the production of protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation.
It contributes to bone development and transport of calcium and potassium ions across cell membrane.
Toddlers aged 1-3 years RDI (recommended daily intake) would be 80mg per day and those 4-8 years is 130mg per day.
Found both in animal and plant food such as green leafy vegetables, legumes, nuts, seeds and wholegrain. Just be aware that some types of food processing removes most of the magnesium.
2 tablespoon of peanut butter contain 49mg
Avocado 1 cup contains 44mg
one banana 36mg
Rice brown cooked 1/2 cup 42mg
Almond 23 whole ones 76mg ( also a great source of calcium)
Little Munchkins contains 32mg per serve that the added magnesium then we also have barley grass ( morning drink only )and sprouted brown rice containing natural sources of magnesium, which equates to about 12-17mg per serve.
So which Magnesium is the best for you body?
A food sourced of course :P. But lets say we require additional magnesium from another source here is the breakdown.
Magnesium oxide- stay clear avoid when ever possible, this type will irritate the digestive system, it used asa short term laxative and also used in antacids, Its not well absorbed as it is a heavy mineral and can cause cramping and diarrhoea. Some studies suggest only a 4% absorption rate is likely.
Magnesium citrate -Citrate form is made from corn fermentation and increases the water to the intestine causing more bowel motions, this type is sometimes used as a laxative in constipation. Less irritable due to the osmotic effect to create a bowel motion.
Magnesium amino acid chelate - also written as magnesium chelate is the best form of magnesium as it is chelated it can be easily absorbed by the body. The are also more lightly to survive the passage through to the small intestine for absorption due to the chelation factor. This is the form of magnesium used in Little Munchkins.
Magnesium sulphate - This type of magnesium is also known as epsom salt and mostly used in bath tubes for muscle aches but sometime found in some brand of baby formula and supplement. Can cause nausea, vomiting and diarrhoea due to the irritation it cause in the digestive system.
Any form using diarrhoea will not absorb due to the spread of which, the stool is eliminated.
So when choosing a magnesium for additional support internally go for an amino acid chelate.