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Magnesium: The ‘Best’ Form Isn’t What You Think Part 1.
Manage episode 521161574 series 3635277
Magnesium supplements are marketed like different compounds with different biological targets - i.e., “for sleep,” “for the brain,” “for stress,” “for energy.” But the foundation of these claims depends on chemistry: how magnesium salts dissolve, how they release Mg²⁺ in the gut, and how much actually reaches circulation.
Part 1 breaks down the first half of the magnesium story: why magnesium must be paired with a counter-ion, how dissolution determines real absorption, and what modern data show when common salts like citrate, glycinate, and oxide are compared head-to-head.
The goal: separating marketing myths from measurable differences in solubility, acute bioavailability, and baseline magnesium status
00:00 Introduction to Magnesium Forms
00:30 Magnesium's Chemical Nature
01:11 Absorption Differences Among Magnesium Forms
01:35 Clinical Studies on Magnesium Absorption
04:24 Magnesium in Animal Studies
06:05 Human Studies on Magnesium
08:47 Conclusion and Preview of Part Two
- Doi: 10.1186/s40795-016-0121-3
- PMID: 11550076
- PMID: 31330811
- PMID: 39252819
- PMID: 26519439
- PMID: 34111673
- PMID: 23853635
- doi: 10.3390/nu9050429
- PMID: 39009081
Chapters
1. Why Magnesium Comes In Many Forms (00:00:00)
2. Dissolution Drives Absorption (00:01:00)
3. Citrate Versus Oxide Head To Head (00:02:35)
4. Product Variability And Label Limits (00:04:00)
5. Beyond Absorption: Tissue Questions (00:05:00)
6. Rodent Data On Brain Magnesium (00:06:10)
7. Human Evidence And Its Limits (00:07:30)
8. L‑Threonate Findings And Context (00:08:20)
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