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Magnesium is absorbed orally at about 30% bioavailability from any water soluble salt, such as magnesium chloride or magnesium citrate. The citrate is the least expensive soluble (high bioavailability) oral magnesium salt available in supplements, with 100 mg and 200 mg magnesium typically contained per capsule, tablet or 50 mg/mL in solution. [26]
Magnesium Citrate. At just $0.47 per dose, Nature Made Magnesium Citrate capsules are our favorite budget-friendly magnesium supplement. Even at a lower price, this choice is USP certified, so you ...
Since different forms of magnesium in dietary supplements can have different effects—ranging from a laxative effect to helping with muscle relaxation and ultimately promoting sleep—there’s ...
A 2021 review of studies on magnesium and bone health found that participants who took magnesium supplements had improved bone mineral density and lower fracture risk. Helps reduce depression and ...
In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL is specific to consuming more than 350 mg of magnesium all at once, in the form of a dietary supplement, as this may cause diarrhea.
In two trials of magnesium oxide, one of the most common forms in magnesium dietary supplements because of its high magnesium content per weight, was found to be less bioavailable than magnesium citrate, chloride, lactate or aspartate. [46] [47] Amino-acid chelate was also less bioavailable. [48]
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