Buying Magnesium Supplements? 3 Reasons To Consider Sustained Release Technology
By Patrick Sullivan Jr., for Revive Your Life
Sustained Released Technology
Revive Your Life contributors have written extensively on the risks and symptoms of magnesium deficiency — heart attacks, high blood pressure, aching muscles, migraines, etc. — and the almost limitless benefits of magnesium supplementation.
But how do you choose the best magnesium supplement to buy? Let’s review.
What Forms of Magnesium are Available?
It’s important to note first off that magnesium supplements use different forms of magnesium. That’s why you see “magnesium chloride” on some labels, “magnesium citrate” on other labels, and so on. Without delving too deep into the science between the different forms of magnesium, a good rule of thumb is that if the form ends in “-ide”, it’s less tolerable and less absorbable than if it ends with “-ate”.
Therefore, magnesium oxide (by far the most common in magnesium supplements) is not nearly as good for you as magnesium taurate, citrate, malate, etc.
What Delivery Mechanisms are Available?
Now that you know to look for a form of magnesium ending in “-ate”, it’s important to note the different delivery mechanisms that are available and their various pros and cons.
1) Magnesium capsules & tablets
- Pros - Easy to swallow, widely varying price range, many brands to choose from, no preparation required.
- Cons - May have to take anywhere between 2 - 10 capsules or tablets a day to reach the recommended dose, which can be a lot if you’re not used to taking pills.
2) Magnesium powder
- Pros - Stirred into water or tea, very rapidly ingested into GI tract.
- Cons - Preparation required, over-dosing can cause diarrhea because of the immediate release into the GI tract, not many brands available, some online reviews complain about the taste.
3) Magnesium oils and sprays
- Pros - Bypasses the gastrointestinal (GI) tract and absorbs directly into the bloodstream.
- Cons - Relatively expensive, relatively time consuming and inconvenient, some online reviews complain of a slight burning sensation on their skin.
4) Magnesium water
- Pros - No preparation required, highly absorbable.
- Cons - Relatively expensive, over-dosing can cause diarrhea, not many brands available.
Why do some Magnesium Supplements cause Diarrhea?
Magnesium is hydrophillic, which means it draws water to it. When magnesium enters your GI tract, it begins to draw water into the GI tract. And your intestines can only hold on to so much water for so long. (This is basically how Milk of Magnesia — a common laxative made of magnesium hydroxide powder — works.)
3 Reasons to Consider Sustained Release Technology Magnesium Tablets
1) No diarrhea side-effects
Because sustained release magnesium tablets literally slow down the release of magnesium as the tablets pass through your GI tract, your body can more efficiently absorb and disperse magnesium into the bloodstream towards it’s final destination of cells, muscle tissue, etc. In the case of non-sustained release pills, powders, and water, it is common to experience diarrhea when taking therapeutic doses.
And it’s important to note that while all magnesium supplement delivery technologies should support regular, healthy bowel movements, ones that cause diarrhea should be avoided since diarrhea will cause you to be even more magnesium deficient.
2) Easy to use
Sustained release technology is best accomplished through the use of tablets (not capsules) comprised of natural gums (guar guam, xanthan gum, etc.) and materials that break down over time as they travel through the GI tract. Tablets require no preparation, and therefore, are the easiest for most people to stick with.
In addition, while you could potentially “simulate” sustained release technology by spacing out the ingesting of non-sustained release magnesium pills throughout the day, this is likely to be inefficient for most, and leads to an ineffective magnesium supplementation program. The beauty of sustained release technology is that you can take all the pills at once, and the release of magnesium is spread out over several hours.
3) Replenish a magnesium deficiency
The recommended daily intake (RDI) for magnesium is 400 milligrams (mg), as prescribed by the FDA. And approximately 80% of the US population does not ingest this much magnesium per day. Simple logic dictates that you must take more than 400mg per day in order to replenish a deficiency. Yet achieving an intake of 400+ mg per day with non-sustained release technology and avoiding the dreaded diarrhea side-effect is virtually impossible!
In addition, there are those like Dr. Russell Blaylock — retired neurosurgeon, popular author of several best-selling medical books, and editor of The Blaylock Wellness Report — who recommend taking as much as 1000mg of magnesium each day for it’s protective effects on the brain. Once again, this task is nearly impossible without sustained release technology.
Summary
You can almost certainly benefit from adding any magnesium supplement — pills, powder, water, and/or oil — to your daily regime. It is, as described by Dr. Carolyn Dean and many others, a “miracle mineral.”
However, to get the most efficient absorption to replenish deficiency without the high risk of the diarrhea side-effect, you should consider taking a sustained release magnesium supplement.
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This post was contributed by Patrick Sullivan Jr., president & co-founder of Jigsaw Health, makers of the popular Jigsaw Mangesium w/SRT (Sustained Release Technology). Mr. Sullivan is pleased to offer ReviveYourLife readers a $5 coupon off their purchase of Jigsaw Magnesium w/SRT using the code RYL in the shopping cart.
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Thanks for publishing Jacob. If any one has questions, list them in the comments thread and I’ll respond. Cheers, Patrick
Don’t forget Epsom Salts baths and foot baths - absorb the magnesium transdermally. I heard you can also mix with water and put in a spray bottle to spritz on your skin (can cause mild burning). Or, mix Epsom salts with a little water and add to your favorite lotion. Can this be an effective option?
Pat, I addressed the pros and cons of transdermal absorption in “3) Magnesium oils and sprays”, but I didn’t specifically address Epsom salt baths. The answer is yes, Epsom salt baths can be VERY effective for absorbing magnesium.
That said, they still face the same cons, namely, that they are inconvenient and are not likely to help daily intake of magnesium.
But hey, nothing wrong with slowing down and taking a bath to relax!
Thank you! I am a disabled fibromyalgia patient and know malic acid
is an advises combo type . But what about my 90 year old mom whom I am care giver in my home? Which would you recommend for her?
Adelia, yes Mag + Malic acid is a great combo for FM patients.
For your mom, I would not recommend any different magnesium supplement than Jigsaw Magnesium w/SRT, unless she has a problem swallowing pills / tablets.
If that’s the case, I would try Natural Calm magnesium citrate powder and mix it in tea each night for her.
If she has too much of a problem with diarrhea (like some have reported), I would recommend you try a magnesium spray oil, like Global LIght.
If her skin is too sensitive (or feels a burning sensation), you could attempt to use angstrom magnesium. But that tastes very salty and is quite expensive.
I heard you can also mix with water and put in a spray bottle to spritz on your skin..
I didn’t specifically address Epsom salt baths. The answer is yes, Epsom salt baths can be VERY effective for absorbing magnesium.
@stag do
See my comment on May 26th RE: Epsom salt baths. I said, “The answer is yes, Epsom salt baths can be VERY effective for absorbing magnesium.
That said, they still face the same cons, namely, that they are inconvenient and are not likely to help daily intake of magnesium.”