Magnesium is an essential mineral that plays a vital role in overall health, yet many people do not consume enough of it in their daily diets. As a result, many individuals turn to magnesium supplements to ensure proper health. There are different forms of magnesium supplements available, including citrate, glycinate, and magnesium threonate. Each form has unique properties that can affect bioavailability, which is the degree to which a supplement is absorbed into the body. In this article, we will discuss the bioavailability of these different forms of magnesium supplements and focus on the ability of magnesium to cross the blood-brain barrier.
Magnesium citrate is one of the most popular forms of supplemental magnesium due to its relatively high bioavailability and low cost. According to research, citrate can effectively and efficiently raise serum magnesium levels when taken in doses of 300-450 mg per day. This form has been found to be more efficient than other forms in raising levels, likely due to its high solubility in water and quick absorption in the stomach.
Another popular form of magnesium supplement is glycinate, which has a similarly high level of bioavailability as citrate. Glycinate has been found to have some benefits over citrate due to its ability to enhance absorption without affecting digestive comfort as much as other forms may. This form may not be as efficient as citrate in raising serum magnesium levels when taken in larger doses between 200-400 mg per day, but its increased absorbability makes it ideal for those who do not wish to experience digestive discomfort.
Magnesium Threonate has Unique Properties
Researchers are becoming increasingly interested in the use of magnesium threonate due to its unique ability to penetrate cell membranes more easily than other types of supplemental magnesium. Preliminary research suggests that this form is even more effective than both citrate and glycinate at providing increased bioavailability when taken in doses between 200-400 mg per day. However, since magnesium threonate tends to be much pricier than other forms, it may not always be the most feasible option for those looking for added dietary supplementation.
Ability to Cross Blood Brain Barrier
One crucial aspect of magnesium supplementation that is gaining attention is the ability of magnesium to cross the blood-brain barrier. The blood-brain barrier is a highly selective membrane that separates the circulating blood from the brain’s extracellular fluid. It protects the brain from harmful substances and pathogens but also restricts the entry of many therapeutic agents, including magnesium.
Research has shown that magnesium threonate has the potential to cross the blood-brain barrier more effectively than other forms of magnesium supplements. This ability to cross the barrier could make magnesium threonate a more desirable form of magnesium supplementation for those who wish to target brain health specifically.
Life Extension Neuro-Mag Magnesium L-Threonate, 90 Vegetarian Capsules Ultra-Absorbable Magnesium – Memory, Focus & Overall Cognitive Performance Boost – Non-GMO, Gluten-Free
$28.44 ($0.32 / Count)
MEMORY, FOCUS & COGNITIVE BOOST – Magnesium is essential for overall brain performance, but not all magnesium supplements are easy to absorb. Based on the latest research, we used magnesium L-threonate. Preclinical studies have shown that this highly absorbable form of magnesium can improve communication between brain cells because it can cross the blood-brain barrier and influence signaling pathways associated with learning, memory and focus.
In conclusion, all three forms of magnesium supplements – citrate, glycinate, and threonate – have indicated promise when it comes to providing supplementary magnesium with a relatively high degree of bioavailability. However, each form comes with its unique benefits and drawbacks, which must be carefully considered before beginning supplementation. Additionally, the ability of magnesium to cross the blood-brain barrier is an important factor to consider when selecting a form of magnesium supplement. While more research is needed in this area, magnesium threonate may be a suitable option for those looking to support brain health.