Thanks in advance for your help! I'm confused about elemental magnesium from various chelates.
"Vitamin D is required for optimum absorption so it is important to get adequate unprotected sun exposure daily or to take a vitamin D-3 supplement when using oral replenishment of magnesium. Some magnesium supplements, when taken in excess, cause a looser stool and even diarrhea. Taking too much magnesium is not a good idea since diarrhea is likely to cause the loss of most, if not all, of the supplemented amount.
The most common magnesium supplements are magnesium oxide, magnesium carbonate, chelated magnesium (magnesium glycinate), magnesium orotate, magnesium citrate, magnesium maleate and magnesium gluconate. These supplements provide different amounts of elemental magnesium (the constituent that matters) and also vary significantly in their bioavailability (absorption).
Magnesium oxide is the most dense magnesium compound and the one most often used in mineral supplements and multivitamins. It contains 300 mg of elemental magnesium per 500 mg tablet, but is extremely poorly absorbed. Only about 4% of its elemental magnesium is absorbed or about 12 mg out of a 500 mg tablet.
Magnesium carbonate contains 125 mg of elemental magnesium per 500 mg tablet, but is poorly absorbed.
Chelated magnesium (magnesium glycinate) is magnesium bound in a complex of glycine and lysine. It is easily absorbed and highly bioavailable. The magnesium (elemental) content per tablet or capsule is usually 100 mg.
Magnesium orotate contains only 31 mg of elemental magnesium per 500 mg tablet. However, it is well absorbed and has been found highly effective in daily intakes of 3000 mg (186 mg elemental).
Magnesium citrate contains 80 mg of elemental magnesium per 500 mg tablet. It is far better absorbed than is magnesium oxide. The water soluble form (Natural Calm) contains 205 mg of elemental magnesium per teaspoon, is totally soluble in hot water and is highly bioavailable.
Magnesium maleate contains 56 mg of elemental magnesium per 500 mg tablet.
Magnesium gluconate contains 27 mg of elemental magnesium per 500 mg tablet. It is easily absorbed and quick acting.
All forms of oral magnesium supplements are better absorbed when taken with a meal."
I'm kind of debating among these various products:
1) Magnesium Orotate 360 mg (per capsule) http://www.pureformulas.com/magnesium-orotate-360mg-100-capsules-by-priority-one.html
(yielding 50mg of Elemental Magnesium) Contains: Rice Powder This product is encapsulated in a vegetarian capsule. Contains no preservatives.
2) Source Naturals Ultra-Mag
Serving Size 2 Tablets
Vitamin B-6 (as pyridoxine HCl) 50 mg
Magnesium (as magnesium citrate, taurinate, malate, glycinate, and succinate) 400 mg
Other Ingredients: Stearic acid, acacia gum, modified cellulose gum, magnesium stearate, and colloidal silicon dioxide.
Suitable for vegetarians. Contains no yeast, dairy, egg, gluten, soy or wheat. Contains no sugar, starch, preservatives, or artificial color, flavor or fragrance.
3) KAL Magnesium Orotate 2 tablets = 200 mg
They are sneaky and don't tell how much Elemental Magnesium is in it.
Does anyone know how much elemental magnesium is in this or the formula to calculate it or in other magnesium products - is it an algebraic formula? What is the most cost-effective and best absorbed?