Since most websites simply repeat the same old nonsense, we once again return to Examine.com and a summary of a crossover trial showing the problem with supplementing inorganic magnesium instead of getting the correct chemical and organic bioactive form as found in animal-based foods.
Quick Summary
In this randomized crossover trial with 15 participants who exercised regularly, the researchers wanted to find out if taking a magnesium supplement would have positive or negative effects on some exercise performance metrics.
Key study details
“The participants took 300 milligrams of magnesium chloride or a placebo twice daily for 9 days and performed cycling tests on days 8 and 9. The washout period was 3 weeks.”
First of all, 300 milligrams is not much in comparison to what most active people take or some “experts” recommend. Usually we see an average of 600 to 1200 mg being touted and used within the fitness- and health community, while usual health recommendations are between 300 to 400 mg a day.
Now, magnesium chloride, just as magnesium phosphate or magnesium oxide, is considered an inorganic compound. It is classified as such because it consists of magnesium and chloride, which are both elements, and does not contain carbon-hydrogen bonds that are characteristic of organic compounds.
In comparison, magnesium citrate or magnesium glycinate are considered organic compounds as they are formed by combining the elemental magnesium with an organic compound (such as the organic acid citrate or the amino acid glycine.)
While “organic-bound magnesium” has a much higher absorption rate compared to inorganic magnesium, all these different versions of magnesium still have to be broken down and converted into useful bioactive magnesium within the body, leaving some unconverted magnesium and residues behind.
As for magnesium chloride as used in this trial, it is composed of magnesium and chloride ions. In biological systems, magnesium chloride can dissociate into magnesium (Mg²⁺) and chloride (Cl⁻) ions. The breakdown and bioconversion rate of magnesium chloride is about 30 to 40%. That means that of 300 milligrams, about 105 milligrams of magnesium will be available and can be used by the body while a whopping 195 milligrams (almost double) of elemental magnesium and the salt chloride will remain in the bloodstream causing damage until it can be discarded by the body (and some of it will attach to tissues, causing toxic build-ups and plaque.)
With organic-bound magnesium, the absorption will be much higher and the remaining magnesium, as it’s bound to a more natural organic compound, will not be as toxic. So, using an inorganic compound such as magnesium chloride for a study is extremely stupid and shows how ignorant the researchers are of simple biochemistry.
Of course, if you get your magnesium from animal-based foods, where the nutrients are stored in cells just as we store them ourselves, they are 100% bioavailable and bioactive the moment they enter our body. No breakdown or conversion needed. No remaining residues that can cause harm. And since they are fully organic and bioactive, the body can use what it needs and simply discharge the rest without any problems or the need of detoxification.
“Magnesium decreased VO2max (44.4 vs. 41.3 mL/kg/min) and average power output, measured during a 30-second sprint (439 vs. 415 watts), compared with the placebo. The researchers observed the negative effect on performance in 11 participants for both outcomes.
However, performance on a 10-kilometer time trial did not differ between the conditions.
The manufacturer of the magnesium supplement funded the study.”
Not exactly great news for the retarded supplement manufacturer, producing utter cheap crap like magnesium chloride, but not that surprising. Within biology, physiology, and biochemistry we already know that an excess of magnesium and/or chloride can have negative effects on our cells and especially the little powerhouse known as the mitochondria. Also, we can only get an excess of these compounds if the body cannot discard them properly, as in them coming from a supplement or a plant. If we get more magnesium than we need from animal-based foods, nothing bad will happen as the magnesium is organic and bioactive and can easily be discharged while being totally harmless. However, if the magnesium requires conversion it is not as easily discharged and the body can actually get oversaturated, which can have a negative effect.
Too much magnesium can disrupt the homeostasis within the cell, interfering with mitochondrial function and thus reducing ATP output, which is crucial for short bursts of energy, as in the 30-second sprint used in the study.
And excess chloride can alter the pH which will decrease mitochondrial respiration and signaling pathways, also reducing ATP output. Also, since chloride can temporarily offset the acid-base balance, this can disrupt the body’s ability to transport oxygen, and thus lower VO2max.
In the study, power output that relies on ATP from the mitochondria took the biggest hit and both magnesium and chloride will interfere with ATP. VO2max also took a hit, but to a lesser degree, and that was due to the increase in chloride.
However, since the amounts are pretty small, they should be broken down and expelled pretty fast, especially in scenarios of prolonged exercise due to sweating and hydration. Also, during prolonged exercise, you are not really taxing your VO2max and the impact will not be as noticeable. Thus, as shown in the study, a longer 10-kilometer time trial showed no significant differences.
All logical and simple to explain. Let’s move on.
Examine.com’s take
“A small subset of participants underwent muscle biopsy, and the data suggested that magnesium had a negative effect on mitochondria, which may explain the results. Other studies haven’t found that supplemental magnesium affects VO2max, so further research is needed. Also, the participants’ magnesium levels were normal at baseline, so the results may not be generalizable to people with inadequate levels of magnesium.”
You need to differentiate between inorganic and organic sources of magnesium, and even more so of real bioactive magnesium which is only found in animal-based foods.
It would be much more interesting to see these kinds of studies with groups given inorganic magnesium versus organic magnesium supplements to see how much more toxic the inorganic versions are compared to the organic versions.
And yes, if you already have adequate levels of magnesium and then take a magnesium supplement that the body has a hard time discarding, that excess will cause problems as shown in this study and as explained by me above. In someone deficient, this will likely not happen. However, the damage from the conversion will still be there, and that will add to the toxic load — and that is reason enough to never take a supplement to begin with.
Of course, in the bigger picture, none of it matters as we are not supposed to use supplements and supplements can never come close to the real thing; the real nutrients found in animal-based foods that are stored in the exact same chemical form as we store nutrients ourselves. Any kind of supplement will always need to be broken down and converted by the body, a process that will leave both residues and non-converted compounds that will cause damage. Again, this can never happen with natural animal-based foods. Also, animal-based foods, especially meat and organ meats all contain the perfect ratios and quantities of all nutrients, including magnesium.
If you need help with any kind of health problems or transitioning from your current way of eating to our natural species-appropriate, species-specific way of eating, I’m available for both coaching and consultation.
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