GrassrootsHealth recently released the D*action + Magnesium Safety project – a project to learn more about current levels of magnesium (Mg) in our study population and how it relates to magnesium intake, vitamin D levels, and health outcomes. In previous blogs we discussed what magnesium is, why it’s important for health, and how magnesium status is assessed.
Forms or types of magnesium
There are many different forms or types of magnesium contained in nutritional supplements, topical creams, and oils. Each form consists of a magnesium molecule or ion attached to another molecule, which can affect the action and bioavailability of the magnesium itself. Some people find magnesium supplements may give them diarrhea, particularly with magnesium chloride, gluconate, hydroxide, and oxide. This is often resolved by trying a different form, or reducing the dose.
Following is a list of some common forms of magnesium found in supplements, in order of popularity among GrassrootsHealth participants:
derived from citric acid
supports digestion-specifically, to alleviate constipation and acid indigestion
may lead to dehydration (and the imbalance of minerals associated with this), as it pulls water into the intestines
potential to improve cognitive functions, memory deficits
shown to increase levels of magnesium in the brain
lower levels of bioavailability
encourages improved digestion
promotes muscle relaxation — the amino acid glycine is also known for calming mind and body
minimal laxative properties
bound to malic acid, an organic compound found in fruits and vegetables, especially apples
binds to toxic metals, like aluminum
promotes healthy skin, muscle performance, saliva production, energy levels
Magnesium Amino Acid Chelate
This one is a bit different than the others as it is a general term for magnesium attached to an amino acid that encompases several different forms, including magnesium glycinate, magnesium lysinate, magnesium orotate, and magnesium taurate.
may be extracted from brine or ocean water
can be absorbed through the skin
encourages sleep, digestion, bone health and a sense of calm (both mental and physical)
helps to relieve muscle spasms, cramps, dermatitis, eczema, and acne
may cause diarrhea
used in antacids
low solubility and absorption
proposed use for prevention of migraines
suspended in water
used in antacids and laxatives
encourages heart health
orotic acid may naturally support the repair of tissues, as well as enhanced stamina and performance
more expensive option
otherwise known as Epsom salts
helps to alleviate sore muscles
most potent laxative effect
intravenous for the management of pre-eclampsia and eclampsia
less of a laxative effect
commonly used to manage digestive issues
should be avoided by those with kidney disease or kidney-related problems
What forms of magnesium do D*action participants take?
Out of 1,320 D*action participants who reported taking supplemental magnesium, the most popular forms reported were magnesium citrate (32%), magnesium threonate (27%), magnesium oxide (21%), and magnesium glycinate (20%).
How can I track my magnesium intake and levels?
To help you track your magnesium intake, status, and other nutrient levels, GrassrootsHealth has created an online tracking system called myData-myAnswers. This will help you know how your supplementation and intake may be affecting you and impacting your health. Check it out today!
What Does it Take YOU to Get Your D to 40 ng/ml (100 nmol/L)?Did you know your health could be greatly affected by making sure you have a vitamin D level of at least 40 ng/ml (100 nmol/L)? Help us help you.
STEP 1 - Do you know what your vitamin D level is? If not, be sure to test today to find out.
STEP 2 – Determine your target level. Are you at your target level? Experts recommend a level of at least 40-60 ng/ml (100-150 nmol/L).
STEP 3 – Need to boost your level? Use the D*calculator to see how much vitamin D it may take to reach your target. Opt for the Loading Dose for a quicker boost.
STEP 4 – Optimize how your body absorbs and utilizes vitamin D with co-nutrients and these simple steps.
STEP 5 – Re-Test! This is an important step to make sure you have reached your target level, and to ensure you are not taking too much! Re-testing after 3-4 months is recommended.
STEP 6 – Adjust, Repeat…
Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases, especially COVID-19.
The first Randomized Controlled Trial on vitamin D and COVID-19 has shown a 96% lower risk of ICU admission for those receiving vitamin D (as 25(OH)D to quickly boost vitamin D blood levels) along with the standard treatment, compared to those receiving standard treatment alone.
These results support many previous observational studies showing a relationship between vitamin D levels and intake and COVID-19 severity.
GrassrootsHealth Nutrient Research Institute has launched the new Immune Boost project with the use of our myData-myAnswers nutrient health system that nearly 15,000 people are already using for their health. Specific markers that influence immune health are suggested for testing as part of this project including:
- Vitamin D
- Omega-3 Index
- Essential elements magnesium, selenium, and zinc
Our goal is to demonstrate how one can use the Nutrient Research Model established by Dr. Robert Heaney to show the effect of vitamin D serum levels of at least 40 ng/ml (100 nmol/L) on risk reduction for all ethnicities in the population. Status and intake of other nutrients will also be analyzed for any type of relationship to immune status and symptom severity. Join the project today!
Please let us know if you're interested in helping sponsor this project.
Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.
Make sure you track your results before and after, about every 6 months!
How can I track my nutrient intake and levels over time?
To help you track your supplement use and nutrient levels, GrassrootsHealth has created the Personal Health Nutrient Decision System called
For each specific supplement, you can track what days you take it, how much, and many other details. This will help you know your true supplemental intake and what patterns of use work for you to reach and maintain optimum nutrient levels. Check it out today!