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ConsumerLab.com Answers
Question: Do magnesium supplements help memory or protect against Alzheimer's disease?
Answer: It’s true that magnesium plays an important role in brain cell functioning, and some preliminary studies suggest it may influence certain neural processes important for cognition (Slutsky, Neuron 2004; Hoane, Magnes Res 2008; Abumaria, J Neurosci 2011). However, it is unclear how much magnesium from supplementation reaches the brain, and there are no published clinical studies showing magnesium supplementation improves learning or memory, or protects against Alzheimer’s disease, in humans.
Much of the interest in magnesium supplements for these uses stems from a single study (funded in part by the maker of magnesium supplement Magtein™) that found rats given a particular form of magnesium , magnesium-L-threonate, performed significantly better on tests of long and short term memory (Slutsky, Neuron 2010). Magnesium-L-threonate also enhanced signaling of a specific part of brain receptors associated the ability to store information. The other forms of magnesium tested, including magnesium chloride, magnesium citrate, magnesium glycinate, and magnesium gluconate, were not as efficient at raising magnesium levels in the central nervous system (as measured by levels in cerebrospinal fluid) and did not improve memory as well as magnesium-L-threonate. (Magtein's distributor, AIDP, Inc. claimed in 2011 that data from a human study would be published in 2012. As this has not been published as of mid-2014, ConsumerLab.com corresponded with AIDP which replied that "The study has been completed and is being prepared for publication.") (Update: As of January 7, 2015, no study appears to have been published in a peer-reviewed journal).
Another animal study that has been cited as evidence of magnesium’s role in preserving memory and potentially preventing Alzheimer’s disease (Wei, J Neurosci 2013) was retracted one year after publication due to calculation errors.
The bottom line: Magnesium plays an important role in brain cell function and some preliminary research suggests it may influence cognitive functions like memory and learning in animals, however, there is no evidence that taking magnesium supplements improves memory or learning, or prevents Alzheimer's disease in humans.
Magnesium supplements may be helpful for other conditions, like hearing loss and migraine, and use of certain medications can lower magnesium levels in the body. To learn more, including conditions and medications that may deplete magnesium levels, information about dosage, potential side effects, and tests of popular magnesium supplements, see the Magnesium Supplements Review >>
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: 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: 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: 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: 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: 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 >>
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Product Review:Magnesium and Calcium-Magnesium Supplements Review
Initial Posting: 5/25/12 Update: 1/11/15
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
Caltrate 600+D Plus Minerals
MagOx 400
Slow-Mag Magnesium Chloride with Calcium
ChildLife Essentials Liquid Calcium with Magnesium
Mag-Tab SR
Solaray Magnesium Asporotate
Citracal Calcium + D Slow Release 1200
Melaleuca Vitality Calcium Complete
Solgar Magnesium Citrate
CVS Pharmacy Magnesium
Natural Vitality Natural Calm
Standard Process Magnesium Lactate
CVS pharmacy Calcium Citrate + Vit. D3
Nature Made High Potency Magnesium
Target Up & Up magnesium
Dr. Whitaker Osteo Essentials
Nature's Bounty Magnesium
Tropical Oasis Liquid Calcium Magnesium
Finest Natural (Walgreen) Magnesium
New Chapter Bone Strength Take Care
True Athlete ZMA with Theanine
GNC Calcimate Plus 800
NOW Calcium Citrate
TwinLab Magnesium Caps
GNC Calcium Plus 1000 with Magnesium & D3
NOW Magnesium Citrate
Vitacost Calcium Magnesium & Vitamin D
GNC Magnesium 500
NutriCology Magnesium Chloride Liquid
Vitamin Shoppe Calcium Citrate + Magnesium and Vit. D
Jarrow Formulas Bone-Up
Pure Essence Ionic-Fizz Super D-K Calcium Plus
Vitamin Shoppe Minerals Magnesium Citrate
Life Extension Bone Restore
Puritan's Pride Premium Magnesium
Vitamin World Magnesium
Life Extension Magnesium
Purity Products Magnificent Magnesium
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 product contained only 45.1% of its listed magnesium and had other label inaccuracies. Another supplement would not properly break apart. One was contaminated with lead. Another made an illegal disease treatment claim. Fortunately, many other supplements were found to contain the magnesium they claimed, were free of lead 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 20 that passed our Voluntary 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
Question: What is the benefit of magnesium orotate compared to other forms of magnesium? 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: Are enterically coated supplements better than non-enterically coated ones? Get the answer >>
Question: Are supplements with amino acid chelated minerals better than those with other forms of minerals? Get the answer >>
