From the Guidelines
For a 37-year-old man, magnesium oxide (MgO) is the most recommended magnesium supplement option, with a typical dose of 500 mg/d to 1 g/d. This recommendation is based on the latest clinical practice guideline from the American Gastroenterological Association-American College of Gastroenterology 1. Although other formulations of magnesium, such as citrate, glycinate, lactate, malate, and sulfate, are available, their bioavailability and clinical efficacy are unknown, and only MgO has been evaluated in randomized controlled trials (RCTs) 1.
When considering magnesium supplementation, it is essential to note that systemic regulation of magnesium levels is maintained by renal excretion, and hypermagnesemia is more likely to occur in individuals with significant renal impairment 1. Therefore, magnesium supplements should be avoided in those with a creatinine clearance of <20 mg/dL 1.
Some key points to consider when taking magnesium supplements include:
- Starting with a lower dose and gradually increasing to assess tolerance
- Taking magnesium with food to minimize digestive side effects
- Adequate hydration while supplementing
- Consulting with a healthcare provider before starting supplementation if you have kidney disease or take certain medications
- Being aware that the combination of efficacy, tolerability, availability of OTC, and low cost make MgO an attractive first-line option for individuals with chronic idiopathic constipation (CIC) 1.
It is crucial to prioritize the single most recent and highest quality study, which in this case is the 2023 clinical practice guideline from the American Gastroenterological Association-American College of Gastroenterology 1, to ensure the best possible outcome in terms of morbidity, mortality, and quality of life.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Magnesium Supplementation Types
The best magnesium supplementation type for a 37-year-old man can be determined by considering the bioavailability and absorption of different magnesium compounds.
- Magnesium citrate has been shown to have high bioavailability and absorption rates 2, 3.
- Organic magnesium compounds, such as magnesium citrate and magnesium malate, have been found to have better absorption rates than inorganic compounds 3, 4.
- Magnesium acetyl taurate has also been shown to increase brain magnesium levels 3.
Comparison of Magnesium Compounds
A comparative study of different magnesium sources found that microencapsulated magnesium (MAGSHAPETM microcapsules) had higher bioavailability and reduced side effects compared to other magnesium sources, including Mg Oxide, Mg Citrate, and Mg bisglycinate 5.
- Mg citrate was found to have greater absorption and bioavailability compared to Mg oxide and Mg bisglycinate 2.
- A systematic review of magnesium bioavailability found that organic formulations are more bioavailable than inorganic ones, and that the percentage of absorption is dose-dependent 4.
Considerations for Supplementation
When choosing a magnesium supplement, it is essential to consider the individual's specific needs and health status.
- A study on potassium and magnesium supplementation found that combining both potassium and magnesium supplements can provide the best therapeutic results for individuals with a high risk of potassium and magnesium depletion 6.
- The form of magnesium supplementation can also impact its effectiveness, with some forms providing an alkali loading effect that can help reduce urinary risk factors for renal stone disease 6.