Natan33acidmPany potrzebuje tabelke z przyswajalnością w procentach różnych form magnezu (w suplementacji nie żarcia) ma ktoś coś?
Poszukaj w języku angielskim jest trochę w googlach.
Np.
Magnesium glycinate is one of the most absorbable forms of magnesium capsules you can take. It's a good choice if you want to raise your levels quickly, and it's especially a goodchoice if you get disaster pants with other forms.
Dobra rada :) człowiek wygodny jest ,po polsku chce znaleść a przecież najwiecej info zawsze bedzie po Angielsku.Ogółem rzecz wcale nie jest taka prosta.Każdy ma inna stabilność (im wyższa stabilność tym gorsze rozpuszczanie wiec i mniejsza biodostępność)i ilość magnezu w soli.Też wchłaniane są w inny sposób.
Magnesium Chloride Supplements.
Magnesium chloride (12% elemental Magnesium) has a stability constant of 0 and is completely ionized across a large pH range, 2 (found in stomach acid) to 7.4 found in extracellular tissues such as blood and lymph. Magnesium chloride has the chloride part of its compound to produce hydrochloric acid in the stomach and enhance its absorption. This is particularly suitable for anybody with low stomach acid.
Magnesium Malate Supplements
Magnesium malate (6.5% elemental Magnesium) has a stability constant of 1.55 and is nearly completely ionisable. Again the weak ionic bonds of Magnesium and malic acid are easily broken making it readily soluble in the body.
Magnesium Citrate Supplements
Magnesium citrate (16% bioavailability) and stability constant of 2.8. Weak bonds provide a high bioavailability. Magnesium citrate works by attracting water through the tissues by osmosis. When the Magnesium citrate reaches the small intestine it attracts enough water to induce defecation. The extra water helps create more faeces, stimulating bowel motility and may have a mild laxative effect. This form of Magnesium functions best on an empty stomach followed by a full glass of water or juice to aid absorption.
Researchers have demonstrated that Magnesium bioavailability is greater in citrate than oxide taking the pH of stomach acid and alkalinity of pancreas into consideration. (Lindberg, Zobitz et al. 1990)
Magnesium sulphate Supplements
Magnesium sulphate (10% elemental Magnesium) is also known as Epsom salts. It contains Magnesium; Sulphur and Oxygen. It is the main preparation of intravenous Magnesium. Bioavailability is limited and variable with degrees of mild diarrhoea. (Morris, LeRoy et al. 1987).
Magnesium Ascorbate Supplements
Magnesium Ascorbate (6.4% elemental Magnesium) is a source of both vitamin C and Magnesium. It is a neutral salt having a significantly higher gastrointestinal tolerance than some of the other forms.
Magnesium Phosphate Supplements
Magnesium (19% elemental Magnesium) but practically insoluble in water. Magnesium is bound to phosphate in teeth and bone.
Magnesium Carbonate Supplements
Magnesium Carbonate (42% elemental Magnesium). Research sources suggests different bioavailability rates between 5-30%. In large doses this form may have a mild laxative effect. Magnesium carbonate reacts with hydrochloric stomach acid to form Magnesium chloride. This conversion is dependent on adequate stomach acid levels.
Magnesium Hydroxide Supplements
At 41.67%, Magnesium Hydroxide has a relatively high percentage of elemental magnesium but has a low solubility in water, suggesting poor absorption. When in a suspension in water it is often called milk of magnesia, used as an antacid or laxative.
Although a high percentage of elemental Magnesium, the Magnesium ion is very poorly absorbed from the intestinal tract, drawing water from the surrounding tissues by osmosis.
Interestingly research done in Magnesium depleted rats using 10 organic and inorganic Magnesium salts using a stable isotope approach concluded that all salts were equally efficient in restoring blood and plasma Magnesium levels. (Coudray, Rambeau. 2005).
This has not been repeated in humans who are more complex in terms of having other factors that influence absorption.
Czynnikami zmniejszającymi biodostępność magnezu są np. duże ilości wapnia,
białka, tłuszcze (powstają mydła), szczawiany, fityniany, siarczany, galusany, fluor czy też metale ciężkie.Czyli - z dala od żarcia :)
Zmieniony przez - acidm w dniu 11/10/2019 8:18:36 PM