Do you know how much magnesium do you need?

Source:

https://ods.od.nih.gov/factsheets/magnesium-HealthProfessional/

Zhang, Y., Xun, P., Wang, R., Mao, L. (2017): Can Magnesium Enhance Exercise Perfomance?. Nutrients 2017 Sep; 9(9): 946. Published online 2017 Aug 28.

S. Kass, L., Skinner, P., Poeira, F. (2013): A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure. Journal of Sports Science & Medicine 2013 Mar; 12(1): 144–150. Published online 2013 Mar 1.

Lucia Volpe, S. (2013): Magnesium in Disease Prevention and Overall Health. Advances in Nutrition Volume 4, Issue 3, May 2013, Pages 378S–383S.

Calculate the real magnesium content of the magnesium containing product you take!*

TYPE OF MAGNESIUM SALT AMOUNT OF MAGNESIUM SALT (MG) ELEMENTARY MAGNESIUM CONTENT (MG) = MAGNESIUM ION CONTENT (MG) Szorzó
MAGNESIUM OXIDE 0.6
MAGNESIUM CARBONATE 0.40
MAGNESIUM HYDROXIDE 0.42
MAGNESIUM CITRATE 0.16
MAGNESIUM LACTATE 0.12
MAGNESIUM CHLORIDE 0.12
MAGNESIUM SULPHATE 0.1
MAGNESIUM GLYCINATE 0.18
MAGNESIUM MALATE 0.65
TOTAL
*The accidental difference in the numbers is due to the averaged data derived from the used literature.

LET’S COUNT DOWN WITH MISBELIEFS!

Did you know that there’s only a slight difference between the utilization of the different magnesium types (magnesium lactate, magnesium oxid, magnesium carbonate)? 1

1 The EFSA Journal (2008) 883, 1-23.
http://www.efsa.europa.eu/sites/default/files/scientific_output/files/main_documents/883.pdf

Compare the magnesium content of the different magnesium containing products!

Food suppmenet product:Magnesium compounds:Elementary amount (mg) / 1 pc or / 1 sachet:
MagnExpress® Forte 400 mg granulátumMagnesium citrate, Magnesium carbonate400
MagnExpress® Forte 375 mg kapszulaMagnesium oxide375
Béres Magnézium 250 mg + B6 filmtablettaMagnesium citrate, Magnesium oxide250
Jutavit Mg + B6 + D3 RETARD filmtablettaMagnesium citrate, Magnesium oxide, Magnesium carbonate250
BioCo MAGNE-citrát filmtablettaMagnesium citrate150
Walmark Magnézium + B6 filmtablettaMagnesium oxide150
Dr. Chen Magnézium +B6 Forte tablettaMagnesium lactate123,3
BioCo szerves magnézium filmtablettaMagnesium citrate100
Jutavit szerves magnézium + B6 + D3 filmtablettaMagnesium citrate100
MagneB6 stress control Fito komplex filmtablettaMagnesium oxide300
OTC* magnesium productMagnesium compund(s):Elementary amount / 1 pc or / 1 sachet:
Magnosolv granulátumMg-carbonate, Mg-oxide365
Magnesium Pharmavit pezsgőtablettaMg-oxide250
Béres Mg 250 mg + B6 tablettaMg-oxide, Mg-citrate250
Mg-Sandoz 243 mg pezsgőtablettaMg-citrate, Mg-aszpartát243
MagneB6 extra tablettaMg-citrate100
MagneB6 tablettaMg-lactate-dihidrát48
Magnerot tablettaMg-orotát (dihidrát formájában)32,8

* OTC = magnesium product that can be bought without prescription.