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ConsumerLab.com Answers
Question: Some websites are highly critical of magnesium stearate, which is in many supplements. Is this substance toxic and should I avoid it?
Answer: As you note, magnesium stearate is a commonly used "inactive ingredient" in dietary supplements, but some websites have cautioned that it is potentially "hazardous" and "harmful." The reasons typically given are that magnesium stearate may adversely affect the gastrointestinal tract and the immune system. At the same time, magnesium stearate is generally recognized as safe by the FDA for use in supplements. So what should you believe? ConsumerLab.com investigated the facts to help you decide whether or not you should be taking supplements containing magnesium stearate. See full answer>>
Question: I've been buying nutritional supplements in powder form, as I find them cheaper than tablets and capsules. I am concerned about the effect of air when I open the bottles daily because sometimes my powdered supplements get clumpy. Should I be concerned?
Question: What is the benefit of magnesium orotate compared to other forms of magnesium?
Answer: Magnesium orotate is a complex of magnesium plus orotic acid. Some people use it for its magnesium content (to prevent or treat magnesium deficiency) while others take it for its orotic acid, which is used for improving athletic performance and endurance, and for heart health.
As a magnesium supplement, it is often promoted as a better source of magnesium than other forms (e.g., magnesium oxide) due to improved absorption. Some websites claim that orotate carries magnesium across cell membranes and produces higher levels of magnesium within the cells. However, research does not show that minerals (such as magnesium or zinc) bound to orotic acid have improved absorption (Andermann, Eur J Drug Metab Pharmacokinet 1982).
In fact, magnesium orotate probably isn't the best choice as a magnesium supplement for preventing or treating magnesium deficiency because it doesn't appear to offer an advantage over others and it can cost up to 9 times more than other magnesium products. To get, for example, 200 mg of magnesium from magnesium orotate supplements you might spend 10 to 18 cents. In contrast, you can get the same amount of magnesium for as little as 2 cents, as shown in ConsumerLab.com's Magnesium Supplements Review.
Magnesium orotate might have a protective role in heart disease. A preliminary clinical study in people with heart failure found that giving 6,000 mg of magnesium orotate daily for one month, followed by 3,000 mg daily for 11 months reduced the risk of dying during the study by about 25%. It also improved heart failure symptoms in about 40% of patients (Stepura, Int J Cardiol 2009). Preliminary research in animals and humans suggests that this protective role of magnesium orotate may relate to its involvement in the synthesis of genetic material such as RNA and DNA (Rosenfeldt, Cardiovasc Drugs Ther 1998).
Although magnesium orotate is often promoted and used to improve athletic performance or endurance, there is no reliable evidence that it works for this purpose.
Some concerns about the safety of orotic acid from supplements such as magnesium orotate have been raised. Research in animals shows that doses of 100 mg/kg/day or more of orotic acid have tumor promoting effects in experimental tumors. Lower doses of 50 mg/kg/day did not have this effect (Laconi, Carcinogenesis 1993, Laconi, Carcinogenesis 1993, Laconi, Carcinogenesis 1988). Based on these data, a panel of the European Food Safety Authority (EFSA) concluded that orotic acid-containing products, such as magnesium orotate, represent a safety concern when used in amounts of 100 mg/kg or more daily (e.g., 7,000 mg for a 70 kg [154 lb] adult) (EFSA Journal 2009).
The bottom line: Magnesium orotate is not the best choice as a magnesium supplement and despite preliminary evidence of a benefit for people with heart disease, there is also evidence suggesting a potential safety concern at around the high dosage used for that purpose. Until more is known about the potential benefits and risks, it may be best not to use magnesium orotate.
For more information, see the article about magnesium in the Encyclopedia on this website.
ConsumerLab.com Answers
Question: Are supplements with amino acid chelated minerals better than those with other forms of minerals?
Answer:
Minerals, like magnesium and iron, are metal ions which like to attach to other compounds. The compounds to which they attach can affect how well they are absorbed and how available they are for use in the body. An amino acid chelated mineral is one in which a mineral has been chemically attached to an amino acid, and there is evidence that some, but not necessarily all, of these types of compounds may improve mineral absorption. For information about specific chelated amino acids, such as iron bis-glycine, magnesium diglycinate, zinc bis-glycinate, and selenomethionine (a chelate of selenium), see the full answer >>
Question: Are enterically coated supplements better than non-enterically coated ones?
Answer: Enteric coatings help protect supplement ingredients from being released in the stomach and keep them away from stomach acid and enzymes. This allows the supplement to stay intact until it reaches the less acidic small intestine (where most nutrient absorption takes place). An enteric coating may also be desirable for ingredients which, for some people, otherwise cause an unpleasant aftertaste. Consequently, with ingredients that need protection it is sometimes worthwhile to purchase an enterically coated supplement. However, enteric coatings are not always necessary or beneficial, and, in some case, may just be an expensive gimmick. There are also some concerns about enteric coatings of which you should be aware. See the full answer (with information about enteric coatings for fish oil, marine oils, probiotics, garlic, and SAMe)>>
ConsumerLab.com Answers
Question: Do magnesium supplements help memory or protect against Alzheimer's disease?
Answer: Magnesium plays an important role in brain cell function and some preliminary research in animals has suggested it may influence cognitive functions like memory and learning. However, there is very limited evidence that taking magnesium improves memory or learning, or prevents Alzheimer's disease, in humans. For details, see the "What It Does" section of the Magnesium Supplements Review >>
Question: Can taking potassium citrate or potassium magnesium citrate reduce my chances of getting kidney stones? I've read a study that says it can, but it's unclear how much I should take.
Answer: Yes, there is good evidence that potassium can lower levels of excess calcium in urine, and reduce the risk of calcium kidney stones. However, doses of potassium used in clinical studies can be confusing because they are usually written in units call “milliequivalents” or mEq. Get more information about the evidence for potassium and kidney stones, including doses used in clinical studies and how this compares to amounts found in supplements, in the Potassium Supplements Review >>
ConsumerLab.com Answers
Question: Do any supplements help with migraines?
Answer: There is evidence that magnesium, CoQ10 and riboflavin (B2) may help to reduce the frequency or severity of migraine headaches. The amino acid 5-HTP may also reduce frequency, although the evidence is mixed.
Some herbal supplements, such as butterbur and feverfew may also be helpful. However, be aware that taking St. John’s wort with migraine medications or the painkiller tramadol can cause adverse effects.
One clinical study found that a DAO (diamine oxidase) supplement reduced the duration of migraine attacks by 30%, but did not reduce pain or frequency.
For more information, see the article about Migraine in our Encyclopedia, and also use links above.
ConsumerLab.com Answers
Question: I have low blood pressure. Are there any supplements I should avoid?
Answer: Certain supplements can cause decreases in blood pressure and should be used with caution if you already have low blood pressure. These are melatonin, arginine and large doses of magnesium. Calcium may also cause a very small decrease in blood pressure. Preliminary studies have found black cohosh may lower blood pressure in animals, but it is unclear whether it has this effect in people.
There are also a number of supplements that have been shown to lower blood pressure in people with hypertension (high blood pressure). These include CoQ10, fish oil and omega-3 fatty acids, garlic, potassium, flaxseed, certain strains of probiotics, and green coffee bean extract. While much of the evidence for these is focused on people with high blood pressure, they could potentially lower blood pressure in others. So, if you take one of these supplements and find your low blood pressure becomes even lower, try eliminating the supplement and see if your blood pressure improves.
For more about using these supplements, including the evidence, potential side effects, and our tests of products, use on the links above.
ConsumerLab.com Answers
Question: Which is the best form of magnesium to take - one that contains the most magnesium and is best absorbed?
Answer: While different magnesium compounds vary in the amount of magnesium they contain (for example, just 16.2% of magnesium citrate is actual magnesium -- the rest is citric acid, while 50% of magnesium glycinate is magnesium), manufacturers are required to list the amount of actual, or "elemental" magnesium on labels so you can compare the actual amount of magnesium provided by supplements, even if they contain different forms. However, be aware that ConsumerLab.com has found some magnesium supplements in the past which were not labeled properly.
Absorption and even certain side-effects can vary by form, as can cost. You can read more about this in the "What to Consider When Buying" section of the Magnesium Supplements Review. In addition, we identify products which contain a form of magnesium with good absorption, and which specific product was the most economical way to get this type of magnesium.
ConsumerLab.com Answers
Question: How can the Recommended Daily Allowance (RDA) for magnesium be higher than the Upper Tolerable Intake Level (UL)? That is, how can an amount which is healthful also put you at risk for harm?
Answer: It is true that, at first glance, there seems to be a contradiction. For example, the UL for magnesium (above which the risk of adverse effects increases) is 350 mg per day for adults and children over age 8, but the RDA (the amount one needs) can be as high as 420 mg for many people within this group depending on gender and stage of life. However, the magnesium one consumes from food does not count toward the UL; only magnesium from supplements and medicine can cause adverse effects and counts toward this limit. So, as long as you're not getting more than 350 mg of magnesium per day from supplements and/or medicine and are getting some magnesium from foods (like whole grains, nuts, beans, and green leafy vegetables) you can satisfy the RDA without exceeding the UL.
The ULs established for niacin and folate also only apply to the amounts consumed from supplements and fortified foods and not from foods naturally containing these vitamins. For vitamin E, the upper limit is higher for the natural form than the synthetic form.
Question: Is it important to take calcium and magnesium together?
Answer: No, it is not necessary to take calcium and magnesium together. In fact, if you need to take large amounts (250 mg or more) of either of these, you may be better off taking them at separate times, as they can compete with each other for absorption.
Question: Do any supplements help for irritable bowel syndrome (IBS)?
Answer: Several different types of probiotics have been found to reduce symptoms of IBS, but the appropriate probiotic may depend on whether the IBS is causing predominantly diarrhea or constipation. (See the "What It Does" section of the Probiotic Supplements Review for details.)
Prebiotics have also been promoted for IBS, although the evidence is mixed.
Interestingly, several small studies suggest melatonin may improve symptoms of IBS, possibly by affecting the nervous system in the digestive track. (See the "What It Does" section of the Melatonin Review for details).
Preliminary evidence suggests psyllium, a type of fiber, may be helpful for people with IBS with constipation.
Information about other potentially helpful supplements, including peppermint oil and flaxseed, is found in the Encyclopedia article about IBS.
Be aware that a number of supplements, including fish oil, magnesium, high doses of vitamin C, berberine and turmeric/curcumin can cause diarrhea, so you may want to avoid these or reduce your dosage if you find they are exacerbating IBS symptoms. See the "Concerns and Cautions" section in each review for details.
Question: Are there negative interactions between the following supplements I take twice each day, as well as 60 mg of beta-sitosterol with dinner: Vitamin C (500 mg), CoQ10 (100 mg), grape seed extract (100 mg), fish oil (500 mg), vitamin D3/calcium/magnesium/zinc (200 IU/333 mg/113 mg/5mg)?
Answer: You may want to cut back on the vitamin C. The required daily intake is not even 100 mg and if you already get that, taking another 500 mg or 1,000 mg may actually reverse vitamin C's ability to reduce the risk of cataracts, as noted in the Vitamin C Supplements Review.
The amounts of the other supplements you take are generally safe and are at doses which may be helpful -- depending on your health conditions. It is also good that you have broken up your intake of calcium over the day, since you can't absorb more than 500 mg at a time, as discussed in the Calcium Supplement Review.
If you have high blood pressure, be aware that one study found the combination of vitamin C and OPCs (the active component of grape seed extract) to increase blood pressure (as noted in the Safety Issues section of the article on OPCs).
The beta-sitosterol which you take is at a dose which may help with symptoms of an enlarged prostate. Be aware that beta-sitosterol is also used at a much higher dose for lowering cholesterol (by competing with cholesterol for absorption in the gut) and, at this higher dose, you would not want to take it at the same time you take the fat-soluble supplements -- vitamin D and CoQ10, both of which are best taken with a meal containing some fat.
If you take also take prescription medications, be sure to look up the supplements with which they may interact using our Drug Interactions information.
Note: ConsumerLab.com staff is not able to regularly respond to requests from members to evaluate their supplement regimens. However, it tries to do so from time-to-time and often responds to questions of more general interest, such as those below.
Question: Help! How do I know how much magnesium I am actually getting from my supplement? The label says it contains 500 mg of magnesium "as magnesium citrate" -- but how much of that is magnesium and how much is citrate?
Answer: This is a good question, since magnesium can make up less than half the weight of compounds which include it, such as magnesium citrate, magnesium chloride, and magnesium glycinate.
The amount of actual magnesium (sometimes listed as "elemental magnesium) you are getting from your supplement should be indicated on the label, but that's not always the case, so it's important to notice how the information is stated. For example, if your supplement label states: "Magnesium (as magnesium citrate)....500 mg" it should contain 500 mg of actual magnesium. However, if the label says "Magnesium citrate 500 mg," this means the entire compound is 500 mg — of which only a small percentage is magnesium (in fact, it's only 16.2%). Also, remember that even when a supplement appears to be properly labeled, the only way to know for sure whether it contains what it claims is if it has been tested by an independent group like ConsumerLab.com. Not all products contain what they claim.
For more about how to read magnesium supplement labels, including an example of a misleading label from a product reviewed by ConsumerLab.com, see the Magnesium Supplements Review >> (The Review includes the results of our latest product tests and information about what magnesium does, proper dosage, side effects, and how the forms of magnesium differ.)
Note that this labeling rule applies to other essential minerals, such as calcium, iron and zinc. See the "ConsumerTips" section of our Reviews of supplements made from each for more about the different forms and what to look for on labels.
Question: What is Prelief? Does it really help for heartburn and/or bladder pain from acidic foods?
Answer: Prelief (from AkPharma Inc.) is promoted as a "food de-acidfier" to reduce the acidity of foods which can trigger "painful bladder, frequent urination, indigestion, and occasional heartburn." While lowering the acidity of certain foods can potentially reduce the risk of heartburn, ConsumerLab.com found that the evidence for Prelief and its main ingredient, calcium glycerophosphate, in reducing heartburn and bladder pain is extremely limited. See the full answer >>
ConsumerLab.com Answers
Question: Are the "% DV" numbers on vitamin supplement labels really based on what I need?
Answer: Unfortunately, the % DV (percent of Daily Value) numbers are not nearly as useful as they could be. One reason is that they are woefully out of date. The DVs are based on calculations done in 1968 (with some additions in 1989) and do not reflect the latest intake recommendations from the Institute of Medicine which show that some DVs are too high and others are too low. In addition, the DVs do not distinguish nutritional needs by age and gender since the DVs are intended to cover healthy adults and children over 4 years of age (except pregnant and lactating women), while the needs of people vary significantly within this expansive group — even between men and women of the same age.
In some situations, the DVs actually exceed the upper tolerable intake levels for adults and/or children. In these cases, when you get 100% or more of the DV from a supplement, you are actually putting yourself at risk of toxicity.
In other situations, 100% of the DV or more is simply much higher than the current recommendations. What appears be 100% of the DV could actually be as much as 1,000% of what you need.
For several popular vitamins and minerals, if you get 100% of the DV, you are actually getting much less than the current recommendations.
The DVs do not include the special needs of women or are pregnant or lactating, whose needs are often much greater than 100% of the DV.
The nutrients for which the DVs can be particularly misleading are vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K, biotin, calcium, chromium, copper, folate, iron, iodine, magnesium, molybdenum, niacin, pantothenic acid, potassium, and zinc.
Question: Are there any supplements I should avoid when taking an antibiotic? Are there any that may be helpful?
Answer: Antibiotics can be affected by the supplements you take, and they can affect your ability to absorb certain vitamins and minerals.
The interactions will depend on the type of antibiotic you are taking. You can search for the specific antibiotic you are taking by name in the Drug Interactions section of our ConsumerLab.com.
Some of the most common antibiotics are listed below, followed by the supplements with which they can interact. Use the links for more details:
Amoxicillin (Amoxil, Trimox, Wymox): Bromelain, vitamin K
Tetracyclines (doxycycline (Bio-Tab, Doryx, Doxy-Caps), tetracycline hydrochloride (Achromycin V, Panmycin etc.):Calcium, magnesium, iron and zinc, Dong Quai, St. John's Wort, citrate (i.e. potassium citrate)
Trimethoprim/sulfamethoxazole (Bactrim, Cotrim, Septra, Sulfatrim): Folate, PABA (para-aminobenzoic acid), potassium, white willow, St. John's wort
Interestingly, some of the supplements noted above (folate and vitamin K) may, at times, be helpful when taking certain antibiotics, as can probiotics.
Question: Which supplements can help treat constipation?
Answer: A number of supplements may be helpful in treating or preventing constipation. Fiber supplements, such as psyllium and glucomannan (a water-soluble fiber) may help to relieve constipation (Note: there is a safety concernwhen using glucomannan). Ground flaxseed, another source of fiber, may also be helpful. (See ConsumerLab.com's Fiber Supplements Webinar for more information about these supplements for constipation as well as for other uses.)
A specific probiotic product was found to significantly increase the number of bowel movements per week in people with chronic constipation. (Other strains have been found to be helpful for constipation associated with IBS).
Magnesium and aloe vera juice (with latex) can help to relieve constipation due to their laxative effects (Note: There are safety concerns with aloe latex -- see the "Concerns and Cautions" section of the Aloe Vera Review before using).
See the Encyclopedia article about Constipation for information about other proposed treatments.
Be aware that constipation may be a side-effect of certain supplements, especially iron, and to a lesser degree, calcium (see the "ConsumerTips" sections of the respective ConsumerLab.com Reviews for more about forms of these minerals which may be less likely to have this effect). Other supplements reported to cause constipation, although less frequently, include nattokinase, chlorella, NAC (N-acetyl cysteine) and beta-sitosterol.
Excessive intake of vitamin D as a supplement can cause hypercalcemia (too much calcium in the blood) with symptoms including constipation.
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Product Review:Magnesium and Calcium-Magnesium Supplements Review
Initial Posting: 6/6/15 Last Update: 7/16/16
ConsumerLab.com Identifies Best Quality Magnesium Supplements and Shows How to Choose the Right Type
Avoid Magnesium Supplements with Problems!
Magnesium and calcium/magnesium supplements in this review
Bayer Citracal Slow Release 1200
Jarrow Formulas MagMind
Pure Encapsulations Magnesium (Glycinate)
The Vitamin Shoppe Calm Zone Magnesium
Jigsaw Health Magnesium w/SRT
Rainbow Light Food Based Calcium
Caltrate 600+D Plus Minerals
Kirkland Signature [Costco] Calcium Citrate Magnesium And Zinc
ReMag Magnesium Solution
Cardiovascular Research Ltd. Magnesium Taurate
Kirkland Signature [Costco] Magnesium Citrate
Rexall Magnesium
Carlson Chelated Magnesium
LifeExtension Magnesium Caps
Shaklee Osteomatrix
ChildLife Liquid Calcium With Magnesium
Nature Made Calcium Magnesium Zinc
Solgar Magnesium Citrate
Country Life Bone Solid
Nature Made Magnesium
Source Naturals Magnesium Malate
Doctor's Best High Absorption 100% Chelated Magnesium
Nature's Bounty High Potency Magnesium
Spring Valley [Walmart] Magnesium Citrate
Finest Nutrition [Walgreens] Magnesium
Nature's Way Alive Calcium Bone Formula
Trace Minerals Research ConcenTrace
GNC Calcium Plus 1000
NutriCology Magnesium Chloride Liquid
TwinLab Magnesium Caps
GNC Magnesium 500
Nutrilite Cal Mag D Advanced
USANA Active Calcium
GNC Super Magnesium
PipingRock.com Magnesium Chloride
Vitacost Magnesium Ultra
Jarrow Formulas Bone-Up
Make sure the magnesium supplement you take passed our quality review and is right for you! Isn't your health worth it?
How do you choose the best magnesium supplement? ConsumerLab.com tested and reviewed many popular brands of magnesium and calcium magnesium supplements to help you avoid problems. One popular product contained only 61.5% of its listed magnesium. Two supplements which each contained magnesium in combination with other ingredients also failed testing — one had much less vitamin K than claimed and other contained nearly double its listed amount of vitamin D. Fortunately, many other supplements were found to contain the magnesium they claimed, were free of heavy metal contamination (which can occur in mineral supplements), and, if tablets, were able to properly break apart.
ConsumerLab.com then compared the magnesium supplements on cost, to help you find the best price and value. It found the cost to get an equivalent amount of magnesium ranged from 2 cents to well over $1. But cost didn't coincide with quality -- some very high quality magnesium supplements were identified that cost only pennies a day.
You also need to be aware that many forms of magnesium are used in supplements and some have been shown to be better absorbed than others or more likely to cause diarrhea -- a common side-effect. ConsumerLab.com provides you with this information and factors it into its review of magnesium products.
In this comprehensive report about magnesium and calcium-magnesium supplements, you'll get test results and quality ratings for 37 supplements (including 19 that passed our voluntary Quality Certification Program) and information about two other products similar to those tested. You'll learn:
Which magnesium and calcium-magnesium supplements passed or failed ConsumerLab.com's testing and review
Quality ratings and comparisons of magnesium supplements
Important differences among forms of magnesium (e.g., magnesium aspartate and orotate, magnesium citrate, magnesium chloride, magnesium lactate and lactate dihydrate, and magnesium oxide)
Which foods are rich in magnesium
The causes and symptoms of magnesium deficiency
The dosage of magnesium generally used in treating and preventing magnesium deficiency and other conditions, such as migraines and restless leg syndrome
ConsumerLab.com Answers -- for Magnesium and Calcium-Magnesium Supplements Review
Question: Some websites are highly critical of magnesium stearate, which is in many supplements. Is this substance toxic and should I avoid it? Get the answer >>
Question: I've been buying nutritional supplements in powder form, as I find them cheaper than tablets and capsules. I am concerned about the effect of air when I open the bottles daily because sometimes my powdered supplements get clumpy. Should I be concerned? Get the answer >>
Question: What is the benefit of magnesium orotate compared to other forms of magnesium? Get the answer >>
Question: Are supplements with amino acid chelated minerals better than those with other forms of minerals? Get the answer >>
Question: Are enterically coated supplements better than non-enterically coated ones? Get the answer >>
Question: Do magnesium supplements help memory or protect against Alzheimer's disease? Get the answer >>
Question: Can taking potassium citrate or potassium magnesium citrate reduce my chances of getting kidney stones? I've read a study that says it can, but it's unclear how much I should take. Get the answer >>
Question: I have low blood pressure. Are there any supplements I should avoid? Get the answer >>
Question: Which is the best form of magnesium to take - one that contains the most magnesium and is best absorbed? Get the answer >>
Question: How can the Recommended Daily Allowance (RDA) for magnesium be higher than the Upper Tolerable Intake Level (UL)? That is, how can an amount which is healthful also put you at risk for harm? Get the answer >>
Question: Is it important to take calcium and magnesium together? Get the answer >>
Question: Do any supplements help for irritable bowel syndrome (IBS)? Get the answer >>
Question: Are there negative interactions between the following supplements I take twice each day, as well as 60 mg of beta-sitosterol with dinner: Vitamin C (500 mg), CoQ10 (100 mg), grape seed extract (100 mg), fish oil (500 mg), vitamin D3/calcium/magnesium/zinc (200 IU/333 mg/113 mg/5mg)? Get the answer >>
Question: Help! How do I know how much magnesium I am actually getting from my supplement? The label says it contains 500 mg of magnesium "as magnesium citrate" -- but how much of that is magnesium and how much is citrate? Get the answer >>
Question: Which supplements can help with indigestion and/or heartburn? Get the answer >>
Question: What is Prelief? Does it really help for heartburn and/or bladder pain from acidic foods? Get the answer >>
Question: Are the "% DV" numbers on vitamin supplement labels really based on what I need? Get the answer >>
Question: Are there any supplements I should avoid when taking an antibiotic? Are there any that may be helpful? Get the answer >>
Question: Which supplements can help treat constipation? Get the answer >>
Question: Is it true that I should not keep magnesium supplements in a daily pill pack mixed with other supplements and medicines? Get the answer >>
Update:
(1/24/16): A company which sells one of the products which was "Not Approved" in this review has disseminated false and misleading information about its product and ConsumerLab.com. For more information, see the Update in the full Review.
