Magnesium: one kind is not the other
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From magnesium sulfate to magnesium citrate: there are a variety of magnesium compounds that are used in supplements. Is one shape better than the other? And what else do you have to pay attention to when you choose a magnesium supplement?
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Magnesium from supplements is better absorbed than magnesium from foods. That is because the magnesium in food is bound to all kinds of substances, which means that our digestive system has to make a great effort to absorb magnesium. It is estimated that only 30 percent of the magnesium in our diet is actually absorbed into our body. Do we get a deficiency due to the poor absorption of magnesium? Not that. Because when drawing up the recommended daily allowances (RDAs), due account is taken of the limited absorption of magnesium (and that also applies to other minerals, such as calcium for example). The RDA of magnesium is 300 milligrams for women and 350 milligrams for men. Those who consume that amount through the diet will not run into a magnesium deficiency, even if more than half is not absorbed.
Magnesium supplements
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Magnesium is a mineral that is important for the proper functioning of the heart muscle and other muscles. It also plays a role in bone building and the transmission of stimuli in the nerves. The Food Consumption Survey (VCP) of the RIVM shows that approximately 22 percent of adult women and 27 percent of adult men consume less magnesium than recommended. Among young people between 14 and 18 years this is even 60 to 75 percent. Those who want to supplement their diet with a magnesium supplement have a wide choice of magnesium compounds. The magnesium in these compounds is the same, only the substance to which magnesium is bound differs. In so-called organic compounds, magnesium is bound to a substance from living nature, such as ascorbate (which is also in vitamin C). Inorganic compounds are a substance from the dead nature, such as chloride (which is also in table salt). Magnesium oxide is absorbed the worst. Furthermore, organic magnesium compounds are better absorbed than inorganic ones. It seems that of the organic compounds magnesium citrate is absorbed the very best.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Elemental magnesium
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Manufacturers often talk about elemental magnesium on the packaging. That is the amount of magnesium on the label as a dosage. Some manufacturers insist that the magnesium compound in their supplement is well absorbed. But often those supplements are a bit more expensive, or the pills are a bit bigger to swallow. The question is whether the recording difference makes that much difference. If the dosage of elemental magnesium of a poorly absorbed form is slightly higher, more magnesium can eventually become available to the body.
Safe upper limit
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When choosing a magnesium supplement, it is also important to pay attention to the dosage. Magnesium compounds in supplements can give rise to diarrhea even in relatively low doses. That is why the European Food and Consumer Product Safety Authority (EFSA) has set 250 milligrams per day as a maximum safe upper limit for magnesium from supplements (not from food because of the poorer absorption). In practice, however, there are plenty of supplements available with higher doses; the safe upper limit of EFSA is not laid down by law. Incidentally, this side effect is sometimes used correctly: magnesium sulfate is also prescribed as a laxative. In Germany it is called Epsom salt, named after its bitter taste. Although diarrhea is an unpleasant side effect after taking a supplement, it is relatively harmless and will disappear after stopping the supplement. Truly toxic effects, such as muscle weakness and too low blood pressure, only occur at doses around 2500 milligrams.
Organic magnesium compounds
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Magnesium aspartate Magnesium Arginate Magnesium Ascorbate Magnesium Citrate Magnesium Gluconate Magnesium lactate Magnesium Picolinate Magnesium taurate Amino Acid Chelated Magnesium
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Inorganic magnesium compounds
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Magnesium sulfate Magnesium Chloride Magnesium Phosphate Magnesium carbonate Magnesium Oxide