With 325 different enzymes dependent on a suitable supply of magnesium, you should not overlook the importance of this mineral. However, it would appear that many individuals do just that; Charles Poliquin, the Canadian strength coach who has worked with 16 Olympic medal-winning athletes, places a high priority on the the magnesium status of his clients and reports that 100 percent of those new to the clinic are magnesium deficient. Several supplements stand out for higher rates of absorption.
Magnesium Citrate
Magnesium citrate forms when the element binds to citric acid molecules. Citrate forms offer a high rate of absorption in the intestines. A study by Torsten Bohn, Ph.D., at the Swiss Federal Institute of Technology tested a range of magnesium compounds for bioavailability and found that citrate scored among the highest for rate of absorption. Magnesium stands out as a fairly popular supplement; you will likely have little trouble finding this form of the mineral in health shops.
Magnesium Glycinate
Chemists form magnesium glycinate by bonding the mineral ions with glycine. Glycine, an amino acid, allows for superior absorption inside the digestive tract because of the active transport systems employed by intestinal cells to absorb amino acids. Whereas minerals typically passively diffuse across the gut wall, an this active transport system increases absorption of amino acids and any substances they are bound with. The high bioavailability of magnesium glycinate and report how you are less likely to experience diarrhea this form; bowel disturbances may occur with higher intakes of some magnesium supplements.
Magnesium Taurate
Taurine provides the basis for magnesium taurate supplements. As an amino acid, taurine can enhance absorption of magnesium due to the active transport systems that exist for these compounds. Taurates may provide specific benefits for those suffering from hypertension or trouble sleeping, as taurine provides a calming effect on the central nervous system. Wellness.com reports how taurine has featured in protocols for improving absorption of fats and in diet drinks to reduce jitteriness. Such complementary effects make magnesium taurate a very useful product.
