Many different forms of magnesium can be found on the supplement market, which differ primarily in their absorption capacity, but also in their additional effects. First of all, we can distinguish between organic and inorganic forms of magnesium. The differences in assimilability between organic and inorganic forms are widely reported in a plethora of studies. According to research studies, magnesium from inorganic compounds is absorbed in the average range of 10-16% and as low as 4% in the case of the popular magnesium oxide. This makes an incomparable difference to the absorption of magnesium from organic compounds, which is around 90%.

References:

Maria Iskra , Beata Krasińska , Andrzej Tykarski, Magnez — rola fizjologiczna, znaczenie kliniczne niedoboru w nadciśnieniu tętniczym i jego powikłaniach oraz możliwości uzupełniania w organizmie człowieka, ViaMedica Nadciśnienie Tętnicze w Praktyce, 2013, volume 17, no. 6, p. 447-459.

Taurine is known for its health-promoting effects on the body. Among its properties are positive effects on the cardiovascular system.

In 2018, Researchers at the SLT Institute of Pharmaceutical Sciences conducted a study to evaluate the cardioprotective and antihypertensive properties of a combination of magnesium and taurine. The study was conducted on an animal model. The results included observation of effects on blood pressure, ability to restore antioxidant markers in the cardiovascular system, ability to reduce lipid peroxidation (one of the oxidative markers) and histopathological examination of cardiac muscle tissue on cadmium chloride-treated organisms.

Positive effects of magnesium taurate were noted in each of the areas observed: it showed hypotensive (antihypertensive) effects; enabled the restoration of antioxidant levels, reduced the levels of the examined oxidative stress marker, and reduced the progression of myocardial damage.

References:

Shrivastava P, Choudhary R, Nirmalkar U, et al. Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. J Tradit Complement Med. 2018;9(2):119-123. Published 2018 Jun 2. doi:10.1016/j.jtcme.2017.06.010

Magnesium salts have a very high volume. In the case of tablets or capsules, the daily serving is generally provided in 3-4 pieces, the largest size. Magnesium powder added to water is a better alternative for many people, especially if they have problems or are reluctant to swallow several large tablets throughout the day.

Magnesium is mainly absorbed in the small intestine. The absorption of magnesium (both from food and supplementation) is also influenced by other minerals supplied simultaneously with magnesium.

Other minerals (mainly calcium, phosphorus, and zinc) and phytates are among the ingredients that can interact with magnesium.

Magnesium is found in combination with organic or inorganic salts. To be absorbed effectively, the magnesium salt must first dissolve and release Mg2+ ions (the so-called free form). The human requirement refers to magnesium cations (Mg2+) and not to the entire compound found in the product. The mineral salt content specified on some labels is not the same as the ion content. Magnesium compounds differ in their molar mass and percentage magnesium content (as Mg2 ions). To illustrate:

• Depending on the type of raw material, magnesium malate can contain 11% magnesium ions, i.e. in 1 gram of magnesium citrate, there are 111 mg Mg2+.
• Magnesium taurate contains 11% magnesium ions, which means that in 1 gram of magnesium taurate, there are 110 mg Mg2+.

The per cent composition of ions is always specified in the raw material certificates and may vary. Above are examples of the most common molar masses.

The best time to take magnesium is rather an ambiguous issue as there are two schools. Magnesium can have a stimulating or calming effect, depending on its form, but also the demand or deficiencies in the body. We recommend that you find your own optimal intake time, whether in the morning, during the day or in the evening.

Magnesium, together with vitamin C and carnitine, can be added to a bidon or a bottle of water and sipped throughout the day.