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What is elemental magnesium?

 

Magnesium Glycinate - the case of "less is more".

The U.S. Food and Drug Administration (FDA) developed Daily Values (DVs) to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older.

 

Magnesium supplement exists in a variety of different magnesium salts (magnesium oxide, citrate, chloride, lactate, malate, glycinate, etc.) When taking a magnesium supplement, you are actually taking not only magnesium but also other elements that make up the chemical formula of the magnesium salt. Most supplement facts state the amount of magnesium salt per serving but leave out the amount of elemental magnesium, which is is the actual amount of magnesium contained in the serving. The recommended DV for magnesium refers to the elemental magnesium.

Magnesium glycinate is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency. Magnesium Glycinate is the magnesium salt of glycine(a non-essential amino acid). Molecular compounds of Magnesium Glycinate is C4H8MgN2O4. That means one molecule of Magnesium Glycinate contains: four (4) carbons, eight (8) hydrogens, one (1) magnesium, two (2) nitrogen, and four (4) oxygen.

 


One serving of FolonaTM Magnesium Glycinate provides 190 mg elemental magnesium from 1350mg of Magnesium Glycinate (C4H8MgN2O4), which includes all components (carbons, hydrogens, magnesium, nitrogen, and oxygen). The following makes up 1350 mg of Magnesium Glycinate:
377 mg carbon - 28%
63 mg hydrogen - 5%
190 mg magnesium - 14%
220 mg nitrogen - 16%
502 mg oxygen - 37%
The ratio of elemental magnesium in Magnesium glycinate is roughly 14% (190mg divided by1350mg)

 

Compared to other magnesium salts, at first glance, magnesium glycinate might seem to be less efficient at delivering magnesium. Take magnesium oxide (MgO) for example. MgO  is made of up 1 atom of magnesium and 1 atom oxygen. The atomic weights of magnesium and oxygen are 24.305 and 15.999, respectively. So 1350mg of magnesium oxide would contain 814 mg (60.3.3%) of magnesium and 536 mg (39.7%) of oxygen. 


However, to assess the efficiency of a supplement, we need to pay attention to its absorbability by our body. Same serving size of Magnesium oxide contains more elemental magnesium but is poorly absorbed, at only 4% (i.e. if you ingest 1350mg of magnesium oxide, you are consuming 675 mg of elemental magnesium, of which only 27mg is absorbable by your body).


On the other hand, while Magnesium Glycinate contains lower ratio of elemental magnesium, it is readily absorbed by our body, at the rate of 80%, so although 1350mg of Magnesium Glycinate only contains 190mg elemental magnesium,  your body actually absorbs 152mg of magnesium.

 

This is truly the case of “less is more”.

6 comments

  • Hello. Firstly, I’d like to say that this is the absolutely best explanation of Magnesium Glycinate and how it relates to other forms of magnesium salts. I was overwhelmed with looking at the different supplements and how they differed. It’s surprising how many misleading labels are allowed on the market. Seeing the math behind the actual elemental magnesium vs the magnesium salt compounds hit the nail on the head for me (math and science guy here). Three thumbs up. I did notice an error in your % numbers in the below line, the percentage of magnesium should be 60.3% and not 69.3%.

    So 1350mg of magnesium oxide would contain 814 mg (69.3%) of magnesium and 536 mg (39.7%) of oxygen.

    Adding the approximate absorption percentages of a few more of the magnesium salts could add some value.

    Craig
  • Thank you very much for the clear information.
    I suggest you could add the formulas and respective calculations for other compounds with magnesium like threonate, dimalate and taurate.

    Pugas
  • Hi there
    I just wanted to draw your attention to an error in this article, namely that there are equal amounts of magnesium and oxygen in magnesium oxide. There is indeed one atom of each in a magnesium oxide molecule, but the atomic weights differ (magnesium = 24.305,oxygen = 15.999), so the amount of magnesium in the compound is 60.3% of the total weight, not 50%.
    Kind regards
    Robert

    robert
  • This article was very informative. I’ve been looking for an understandable explanation of the term “elemental magnesium” and you’ve explained it very well. It’s also good to know that the glycinate form is better absorbed by the body than others. Just got my bottle in the mail today and will be sticking with this form from now on.

    Sam
  • This was a very informative article. I’ve been looking for an understandable explanation of the term “elemental magnesium” and you broke it down really well. It’s also good to know that the glycinate form of magnesium is better absorbed than others. Just got my bottle in the mail today and I’ll be sticking with this form from now on.

    Sam

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