Insufficient source of the RDA of elemental magnesium
90 gummies per bottle. Serving size: 2 gummies Active ingredient: Magnesium citrate 170 mg Inactive Ingredients: Glucose syrup, sugar, water, pectin, citric acid, black carrot concentrate and paprika extract (color), trisodium citrate, natural flavors. PROS 1. The gummies taste good. 2. They are soft, fresh, and easy to chew. 3. They are vegan, made with pectin rather than gelatin. 4. They contain natural preservatives, citric acid and trisodium citrate (see below). 5. They do not contain high fructose corn syrup, as candy gummies typically do. CONS 1. The product label does not state how much elemental magnesium each gummy contains, only that 2 gummies contain 170 mg of magnesium citrate. This form of magnesium contains 16% elemental magnesium (see below), which would be 13 mg of elemental magnesium per gummy and 26 mg per 2 gummies. A daily supplement for magnesium should, at the very least, provide the RDA for elemental magnesium. The well publicized RDA for elemental magnesium for children is the following: 1–3 years 80 mg, 4–8 years 130 mg, 9–13 years 240 mg. In order to meet the RDA for a 3 year old of 80 mg, the child would have to consume 6 of these gummies. Children age 4-8 would have to consume 10 of these gummies. Children age 9-13 would have to consume 18 of these gummies. In short, this product is basically extremely expensive candy 2. The manufacturer makes no mention whatsoever, on the product label or on the product information page here on Amazon, as to where this product is manufactured. Which means it is probably from China. CONCUSION: I have yet to encounter a gummy magnesium product that offers a dose remotely close to the RDA for elemental magnesium, and this one is no exception to that problem. The best alternative for children, since they cannot swallow pills without it being a choking hazard, is to purchase a liquid form of magnesium citrate, or a powdered form that is added to the child’s morning smoothie. Note that it is crucial to start with a low dose and gradually increase it over days or weeks to finally reach the RDA in order to make sure the child does not experience diarrhea, the main side effect of too much magnesium. PRESERVATIVE INGREDIENTS EXPLAINED Citric acid. This is a natural acid found in many fruits. It is frequently used in processed foods as a natural, antioxidant preservative, emulsifier (binds oils and water) and tart flavoring. Citric acid is also used to soften water and to descale minerals in the kettles of tabletop water distillers or coffee pots due to the fact that it has a chelating effect, that is, it binds with minerals and impurities allowing them to be rinsed away. Note that citric acid is not the same thing as ascorbic acid, which is vitamin C, though both occur naturally in many fruits. Like ascorbic acid, citric acid also has antioxidant properties, but it is not an essential nutrient like ascorbic acid. Though it has acid in its name, citric acid does not acidify the body, rather it acts to regulate the acidity of the body in a healthy way. It also helps your body better absorb minerals, such as calcium and magnesium, and it is useful in preventing kidney stones. Trisodium Citrate. Sodium citrate is a salt derived from citric acid that is commonly used in food products, nutritional supplements, cosmetics, and personal care products as a natural, antioxidant preservative and an emulsifier (binds oils and water). The term, sodium citrate, can refer to any one of the three sodium salts of citric acid, monosodium citrate, disodium citrate, and trisodium citrate, but most commonly it is a shorthand term for trisodium citrate. Sodium citrate is metabolized to sodium bicarbonate (baking soda) in the body, thereby acting as a systemic alkalizer. Other natural salts of citric acid that are used in cosmetics and personal care products include potassium citrate, aluminum citrate, diammonium citrate, ferric citrate, magnesium citrate, and zinc citrate. GENERAL INFORMATION ON MAGNESIUM Magnesium is a mineral which is essential, in combination with calcium, for the formation and maintenance of healthy bones and teeth. It is also crucial for the healthy functioning of every type of muscle in the body, both voluntary muscles (able to be moved by conscious force of will, the skeletal muscles) and involuntary muscles (cannot be controlled by conscious force of will, the cardiac muscles and the smooth muscles, which are the muscles lining the walls of organs and blood vessels). Magnesium helps prevent the pain and dysfunction of muscle spasm in every part of the body. It is also helpful in preventing the type of heart attack caused by a spasm of a coronary artery, which shuts down blood flow to part of the heart muscle. Magnesium is also utilized to regulate bowel function, preventing constipation by attracting water to the bowels, which softens excrement. Magnesium is most often taken internally, but some products, such as muscle-pain creams, magnesium oils, and magnesium foot soaks, involve transdermal application (absorbed through the skin) of magnesium. Below is a brief explanation for each of the forms of magnesium which are most frequently marketed as oral supplements, as well as information on other types of magnesium which are NOT typically marketed as oral supplements (it is useful to know the difference). Note that each of these forms is initially manufactured as a powder, and that powder is then either sold to consumers as is, in powder form, or inserted into a capsule, or suspended in a liquid, or pressed into a very hard tablet that is designed to be swallowed whole, or pressed into an easily crumbled tablet that is designed to be chewed up, or incorporated into a candy-type substance, such as a caramel or a gummy. Magnesium ascorbate. This form is primarily used as an oral supplement for vitamin C, not magnesium, because there is massively more ascorbic acid than magnesium in it. Magnesium ascorbate is created by combining magnesium with vitamin C in the form of ascorbic acid. The magnesium reduces the acidity of the ascorbic acid, thereby creating a “buffered” form of vitamin C that is less likely to cause stomach pain in acid-sensitive persons. Magnesium borate. This form is used medically as an external antiseptic. Theoretically it could also be taken internally as a health supplement, but I can’t personally find it offered for sale anywhere. Magnesium borate is created by combining magnesium with boron. Boron is a mineral frequently taken in and of itself as a supplement to strengthen bones. It has also been found to help improve muscle strength and coordination, help increase testosterone levels, and improve mental acuity. In magnesium borate, the boron and the magnesium mutually amplify the bone-protective attributes of each other. Magnesium bromide. This form is primarily used medically as a mild sedative, mainly due to the bromide, though the naturally relaxing effects of magnesium amplify that effect. Magnesium carbonate. This form is primarily used as a powder by athletes. It reduces the sweat on one’s palms thereby improving one’s grip on gym equipment, gymnastic bars, climbing ropes and rocks, and on the handles of pool cues. Magnesium chloride. This form provides 12% elemental magnesium. Magnesium chloride is created (naturally or in a lab) by binding magnesium with chlorine. It is less frequently sold in the marketplace as an oral supplement than it is offered as a transdermal (placed on the skin) product for the treatment of sore muscles. It is typically sold in the form of oils, lotions and ointments. However, there is no reason not to take it orally, because it is quite bioavailable (easily absorbed by the body). Magnesium citrate. This form provides 16% elemental magnesium. It is one of the most bioavailable forms of magnesium and one of the most commonly marketed in capsule or tablet form. To create this form of magnesium, magnesium is bound to citric acid (see above). Because citric acid has a slight laxative effect, it tends to amplify the laxative effect of magnesium, making this form of magnesium more likely than some other forms to cause diarrhea. In high doses, it is used to treat constipation in the form of liquid OTC laxatives. Magnesium gluconate. This form provides 5% elemental magnesium. It is one of the most bioavailable forms of magnesium. It is created by binding magnesium to gluconic acid. Gluconic acid is found naturally in fruit, honey and wine. It is used as a food additive to regulate acidity. Similar to citric acid, it is used as a solvent to remove mineral deposits. Magnesium gluconate is also included in some OTC medications for acid indigestion and heartburn relief. Like all magnesium, it has an osmotic (water-attracting) effect, which can relieve constipation, but also potentially cause diarrhea. It has an additional benefit of replacing electrolytes. Magnesium glycinate AKA magnesium bisglycinate AKA magnesium diglycinate. This form provides 14% elemental magnesium. Magnesium glycinate is also known as magnesium diglycinate or magnesium bisglycinate. Magnesium glycinate is the magnesium salt of glycine. It is created by binding magnesium to glycine (one magnesium plus two glycine molecules). Glycine is a non-essential amino acid which is involved in protein synthesis and is a neurotransmitter which has a relaxing effect on the brain. Many people take this form of magnesium to reduce anxiety and insomnia. Since magnesium also has some calming properties, in combination as magnesium glycinate, the magnesium and glycine can act synergistically as a helpful sleep aid. It is as bioavailable (easily absorbed) as magnesium citrate, but glycine does not have the laxative effect of citric acid. Glycine is also taken in and of itself to help heal heart disease, and magnesium is known to treat and prevent heart disease, so magnesium glycinate is a good synergistic combination to promote heart health. Glycine is also protective of the liver, helps prevent or mitigate diabetes, and helps prevent muscle loss as we age. Magnesium hydroxide. This form provides 42% elemental magnesium. It is primarily used in laxatives (such as milk of magnesia) and antacids (such as Mylanta). The solid mineral form of magnesium hydroxide which is found in nature is known as “brucite”. It can be prepared in a lab by a chemical reaction between soluble magnesium salts and an alkali hydroxide such as sodium or ammonium. It is not suitable for long-term use because it interferes with the absorption of folic acid and iron in the body. It also seems to be created from a questionable source if it is made with ammonium. Ammonium ions are a waste product of the metabolism of animals. In mammals, including humans, it is converted into urea, because urea is less toxic than ammonium. Magnesium lactate. This form provides 12% elemental magnesium. It is primarily used as a food additive to control the acidity of foods and beverages rather than as a dietary supplement. It is created by binding magnesium with lactic acid. It is quite bioavailable (easily absorbed) and, therefore, if one could actually find it as a supplement, it would theoretically be less prone to causing diarrhea than other forms. Magnesium malate. This form provides 15% elemental magnesium. It is created by combining magnesium with malic acid. It is quite bioavailable (easily absorbed) and, therefore, less prone to causing diarrhea than other forms of magnesium. When malic acid is combined with magnesium, research has indicated it is even more effective than other forms of magnesium for a major benefit of magnesium, the reduction of muscle pain. Malic acid is a fruit acid primarily obtained from apples. Many people suffering from chronic fatigue or fibromyalgia, or athletes wishing to improve their performance, take malic acid because it plays a key role in the synthesis of adenosine triphosphate (ATP). ATP is an energy-carrying molecule which exists in the cells of all living things. It captures the energy produced from the breakdown of food molecules and releases it to fuel crucial cellular processes. Malic acid has also been found to help dissolve kidney stones and gallbladder stones. I have personally found it effective for gallstones. Magnesium orotate. This form provides 7% elemental magnesium. It is created by combining magnesium with orotic acid, a natural substance derived from cow’s milk (so it is NOT vegan). Research indicates it helps improve the metabolism of folic acid and vitamin B12. It has been found to help improve athletic performance and heart health, particularly congestive heart failure. It is quite bioavailable (easily absorbed) and, therefore, less prone to causing diarrhea than other forms. Magnesium oxide. This form provides 61% of elemental magnesium. This form is frequently found in low-cost multivitamins and magnesium supplements because it has the highest percentage of elemental magnesium of any form of magnesium. Unfortunately, it is also the least bioavailable form of magnesium, because it is absorbed much more slowly in the colon than other forms of magnesium. This causes it to have a much stronger osmotic (water-attracting) effect than other forms of magnesium, which makes it more likely to result in diarrhea. For this reason, it is often included in OTC laxatives. It may also appear in OTC heartburn remedies. Magnesium salicylate. This form is not taken as a supplement. It is primarily used medically as a topical antiseptic, antibacterial agent. It has anti-inflammatory properties primarily due to the fact that it promotes exfoliation. It is created by combining magnesium with salicylic acid. Salicylic acid occurs as a natural compound in plants. Magnesium silicate. This form is not taken as a supplement. It is the primary ingredient in talc AKA talcum powder. It is a clay mineral used in hydrated form. The United States Food and Drug Administration considers talc to be generally recognized as safe (GRAS) for use as an anti-caking agent in foods and drugs in concentrations smaller than 2%. It is not recommended as a magnesium supplement. Magnesium stearate. This form is not taken as a supplement. It is a simple salt made of two common, safe substances, the mineral magnesium and the saturated fat, stearic acid. It is used as a flow agent in many packaged foods, pharmaceutical drugs, and nutritional supplements. Both magnesium and stearic acid naturally occur in many different foods. They are not merely safe to consume and easily digested, but both are actually beneficial to human health. The purpose of a flow agent in pharmaceutical drugs and nutritional supplements to ensure a consistently homogenous mix and also to prevent powdered therapeutic ingredients from clinging to encapsulating equipment in a manufacturing facility. Both of these things help to ensure quality control, such that the amount of the advertised active ingredients of the drug or nutraceutical is the same from capsule to capsule. Magnesium sulfate AKA Epsom Salt. This form provides 10% elemental magnesium, which means that 1/4 teaspoon contains approximately 117 mg of elemental magnesium, and the RDA of 350-400 mg can be easily met by consuming only a little less than 1 teaspoon. This is absolutely the least expensive way to supplement with magnesium. This form of magnesium is created by combining magnesium, sulfur, and oxygen. Though it has a somewhat bitter, salty taste, it does not contain any table salt, which is sodium chloride. An 8-pound bag of this pure, clean powder can be obtained for a minimal cost, and it will last, literally, for years. I use it in my morning smoothie, which consists of fruit, vegetables and protein powder, and I do not notice the taste at all. Doctors use magnesium sulfate intravenously for the hospital management of eclampsia in pregnant patients, for severe asthma attacks, and for certain types of heart attacks. For home use, it is most well known as a form of foot soak or bath salt for the relief of aching muscles, and it has been used, for generations, as an effective oral laxative when taken in high doses. It also has an antiseptic effect, and it is frequently found as a non-toxic component of fertilizers for lawns, bushes, and trees. Magnesium taurate. This form provides 8% elemental magnesium. It is created by binding magnesium to the amino acid, taurine. Both magnesium and taurine help prevent diabetes and reduce blood pressure, so this form of magnesium amplifies those health effects. Magnesium L-threonate. This form provides 7% elemental magnesium. It is created by combining magnesium with threonic acid, which is a substance derived from the metabolic breakdown of vitamin C. It is quite bioavailable (easily absorbed) and, therefore less prone to causing diarrhea than other forms. Research indicates that this form of magnesium can cross the blood-brain border which makes it more effective than other forms of magnesium for preventing or mitigating brain disorders such as depression and the memory loss sometimes associated with ageing. Oral magnesium-L-threonate has also been successfully used to mitigate neuropathic pain induced by chemotherapy. SCIENTIFIC RESEARCH ON MAGNESIUM DiNicolantonio, J., et al. Magnesium for the prevention and treatment of cardiovascular disease. Open Heart. 2018 Jul 1;5(2):e000775. Eby, G., et al. Magnesium for treatment-resistant depression: a review and hypothesis. Med Hypotheses. 2010 Apr;74(4):649-60. Ferreira, I., et al. Magnesium and malic acid supplement for fibromyalgia. Medwave. 2019 May 28;19(4):e7633. Fiorentini, D., et al. Magnesium: biochemistry, nutrition, detection, and social impact of diseases linked to its deficiency. Nutrients. 2021 Mar 30;13(4):1136. Iseri, L., et al. Magnesium deficiency and cardiac disorders. Am J Med. 1975 Jun;58(6):837-46. Ko, Y., et al. Chemical mechanism of ATP synthase. Magnesium plays a pivotal role in formation of the transition state where ATP is synthesized from ADP and inorganic phosphate. J Biol Chem. 1999 Oct 8;274(41):28853-6. Kubota, T., et al. Mitochondria are intracellular magnesium stores: investigation by simultaneous fluorescent imagings in PC12 cells. Biochim Biophys Acta. 2005 May 15;1744(1):19-28. Ramasamy, R., et al. The prospect of serum magnesium and an electrolyte panel as an adjuvant cardiac biomarker in the management of acute myocardial infarction. J Clin Diagn Res. 2013 May;7(5):817-20. Rondanelli, M., et al. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90. Schwalfenberg, G., et al. Importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. Severino, P., et al. Prevention of cardiovascular disease: screening for magnesium deficiency. Cardiol Res Pract. 2019 May 2;2019:4874921. Sheehan, J., et al. Interactions of magnesium and potassium in the pathogenesis of cardiovascular disease. Magnesium. 1984;3(4-6):301-14. Wang J, et al. Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α. Pain Physician. 2013 Sep-Oct;16(5):E563-75. Whang, R., et al. Magnesium homeostasis and clinical disorders of magnesium deficiency. Ann Pharmacother. 1994 Feb;28(2):220-6.
