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How do I Choose the Best High Absorption Magnesium?

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  • Written By: Alex Newth
  • Edited By: Angela B.
  • Last Modified Date: 30 November 2016
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People with magnesium deficiencies take high absorption magnesium supplements to build up their magnesium stores, and bodybuilders take them to help muscles recover after working out. While it may seem best to take a pure magnesium supplement, this is not the case. The right high absorption magnesium supplement will come with additional ingredients that will help the magnesium be absorbed and will offer additional health benefits, as well.

Pure magnesium is not very easy for the human body to absorb, nor is that absorption a quick process. The best high absorption magnesium supplement is one that has been chelated, or bound with an amino acid or protein to increase its absorption rate. This will make it easier for the body to absorb the magnesium, effectively making it a high absorption supplement.

Protein isn't the only thing needed to make magnesium easy to absorb. Another element that needs to be added to a magnesium supplement is calcium. A two-to-one ratio of calcium to magnesium increases the body's ability to absorb magnesium, and the calcium offers added benefits such as preventing bone loss. While magnesium can be absorbed without calcium, the additional calcium will ensure the body absorbs a higher percentage of magnesium from the supplement.

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Additional ingredients and vitamins will add other health benefits to a high absorption magnesium supplement. Many supplements come with basic vitamins, such as vitamins A and C, and other ingredients known to have health benefits, such as black pepper. Check out all additional ingredients to see what else the supplement is providing aside from magnesium. The more a high absorption magnesium supplement offers, the better it will be for the body in promoting health and preventing nutritional deficiencies.

People following a special diet — vegetarian, vegan or gluten free, for example — should check the label to see if the supplement meets the diet guidelines. If the high absorption magnesium can be taken while following one of these diets, it will normally state it clearly on the label. If the label does not say the supplement is “vegetarian friendly” for example, it is best to assume that it is not.

Potential side effects of the magnesium supplement should also be considered. The additional ingredients present in most magnesium supplements mean there is a chance the supplement may cause side effects in relationship to certain conditions, including pregnancy and breastfeeding. Thoroughly reading the label is always recommended before starting to take a supplement, as is consulting with a physician.

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SteamLouis
Post 3

@ysmina-- There are different types of magnesium out there and most of them are absorbed well. Just stay away from magnesium oxide. That gets absorbed the least out of all types. Funnily enough, this is also what many supplements contain since it's cheaper than the other types. But believe me, at the end of the day, you will be paying the same since a lot of the magnesium oxide supplements don't get absorbed at all and just pass through the body. Magnesium glycinate is good. It should also be chelated and not buffered for best absorption.

candyquilt
Post 2

@ysmina-- Chelated magnesium is supposed to be the best. That's what my mom uses. She has had a magnesium deficiency for a long time and it gives her muscle aches and anxiety if she doesn't take supplements regularly. She uses a chelated magnesium supplement. She says that this variety gets absorbed faster.

You can also read about the supplement on manufacturer sites or call them up directly. Most high quality products explain in detail why their supplement is better, works better, etc.

ysmina
Post 1

I already get plenty of protein and calcium in my diet since I eat a lot of milk products. Is it okay if I take a supplement with just magnesium in it? What else should it say on the label of the supplement? How do I know which one gets absorbed better and works better?

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