I read a lot that we should be taking magnesium, but I've never been really clear on which one would be best for me and specifically folks on LCHF. Also, I've read that in order to increase the bioavailability is to take it with vitamin-D. Again. It's hard to parse out fact from fiction.

I've been collecting information about Magnesium. Apology for the long post but maybe others will find this interesting as well. Most of the below has been cut and pasted from various websites.

Most people do not achieve the recommended daily intake of magnesium, which is 320-420 mg through their diet. One way to increase magnesium on a low carb diet is to include these foods:

Magnesium Rich Foods AND LOW(er) CARB

Almonds 1 ounce (23 almonds) 78.0mg
Hazelnuts 1 ounce (21 hazelnuts) 46.0mg
Spinach, chopped ½ cup cooked 78.0 mg


I started looking at Magnesium supplements, when my friend had to have a colonoscopy and in order to prep for the procedure had to drink 30 fluid oz. of Magnesium citrate. He was cleaned out by the next day. He also has a lot of chronic joint pain which he said felt much better after taking the magnesium 'treatment'. I was wondering if magnesium malate, might be even better for his aches and pains. So, in addition to the quantity question posed by @Slimsonic, I want to piggy back and also ask which one is everyone taking?

Magnesium Aspartate: Worst Form: This form has increased bioavailability compared to oxide and citrate. There were some promising clinical trials conducted in the 1960s that found a combination of magnesium and potassium aspartates had a positive effect on fatigue and they reduced muscle hyper-excitability. Physiologically this makes sense since both magnesium and aspartic acid are critical players in cellular energy production. This form is not commonly found but has been used for chronic fatigue syndrome. Advise to avoid this form completely since aspartic acid is a component of the artificial sweetener aspartame, which can become neurotoxic when unbound to other amino acids.

Magnesium citrate: A commonly used form that has a good bioavailability compared to oxide. It is also very rapidly absorbed in the digestive tract but it does have a stool loosening effect. In fact, prior to a colonoscopy it is recommended to drink This form is found in many supplements and remains an option for delivering magnesium into the body. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium chloride: Though magnesium chloride only contains around 12 percent elemental magnesium, it has an impressive absorption rate and is the best form of magnesium to take for detoxing the cells and tissues. Moreover, chloride (not to be confused with chlorine, the toxic gas) aids kidney function and can boost a sluggish metabolism.

Magnesium carbonate: Magnesium carbonate is another popular, bioavailable form of magnesium that actually turns into magnesium chloride when it mixes with the hydrochloric acid in our stomachs. It is a good choice for people suffering from indigestion and acid reflux, since it contains antacid properties.

Magnesium Glutamate: Worst Form: Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both of them become neurotoxic when unbound to other amino acids.

Magnesium Glycinate: “Sweet dreams” Glycine is a well-known calming amino acid. This combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intestinal wall. Due to the calming and relaxing effect of both glycine and magnesium, this combination has been used successfully for chronic pain and muscle hyper tonicity. Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium Malate: “Pain Relief” This less well-known combination has been studied for use in fibromyalgia. Since malate is a substrate in the cellular energy cycle, it can help improve ATP production; there is some preliminary evidence that it may reduce muscle pain and tender points in fibromyalgia patients. Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid -- a natural fruit acid present in most cells in the body -- is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium Orotate: “Healing the Heart” This is another relatively unknown chelate combination containing orotic acid. This form has good bioavailability has had been studied specifically for heart health. Orotates can penetrate cell membranes, enabling the effective delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Orotates themselves increase the formation of RNA and DNA which can help heart cells repair and therefore improve function. The combination has been shown to improve heart failure, symptoms of angina and exercise performance in clinical trials.
Magnesium oxide: Worst form: Often used in milk of magnesia products since this form has a strong laxative effect. Even though this combination contains a large proportion of magnesium compared to the oxide molecule, it has poor bioavailability and readily causes loose stools; therefore it is considered the least optimal form to use as a supplement.

Magnesium-L-Threonate: This form of magnesium has recently been studied to improve memory and brain function. One preliminary study in animals found that it significantly enhanced both short-term and long-term memory, boosting scores by 15% for short-term memory and 54% for long-term memory compared to magnesium citrate.8 Based on this study, it appears that magnesium-L-threonate is a highly absorbable form of magnesium that can improve brain function. While this research is promising, more is needed to confirm its benefit.

Magnesium Pidolate (or picolinate):This form of magnesium has generated interest because it is very inexpensive and can easily be made into a liquid supplement. There really have not been any substantial research trials supporting its specific health benefits. The down side of this form is that the pidolate molecule does not have any additional health benefits.

Magnesium sulfate: This form is often used as an intravenous preparation but it is not used in oral formulations. Since it does have some absorbability through the skin, it is also found in Epsom bath salts. Considered an unsafe source of dietary magnesium.

Magnesium Taurate: Both magnesium and the amino acid taurine share the ability to improve cardiac function; each has a potentiating effect on insulin sensitivity and also a calming effect on neuromuscular excitability. The actions of both have striking similarities when it comes to cardiovascular health. They both have blood pressure reducing effects, stabilize nerve cells, improve the contraction of the heart muscle and have an anti-thrombotic effect. Additionally, low levels of vitamin B6 have been shown to further deplete both magnesium and taurine.

CITE: http://www.timeforwellness.org/blog-view/which-magnesium-supplement-is-best-and-for-who-336