High Strength Magnesium Orotate

Orotate isn't the first form our naturopaths reach for, but if you're weighing it up, these are the questions they'd ask in store.

A good fit if

• You've chosen a blend that happens to include it, alongside citrate, glycinate or a chelate
• You want a permitted form of magnesium with no laxative warning on the label
• You're after a general magnesium top-up, not relying on it for a heart condition
• Your kidneys are healthy and you don't take any medicine that needs to be spaced away from minerals

Check with us first if

• You're taking it in the hope it'll help a heart condition. That needs your GP or cardiologist, not the supplement aisle.
• You want a form of magnesium with real trial evidence for the job you're buying it for. Citrate, glycinate and oxide all have more evidence than orotate.
• You take bisphosphonates, tetracycline or quinolone antibiotics, diuretics (water tablets) or long-term reflux medicine (a proton pump inhibitor). The spacing and monitoring apply to every form of magnesium and are set out on our magnesium page.
• You take any prescription medicine. A quick check with your doctor, pharmacist or our naturopaths first is the sensible step.

• Magnesium orotate (Schedule 1 item 3166). Best known for: The plain salt, allowed with no conditions attached. Absorption: We found no independent absorption data for this form specifically. Typical use: Rarely sold on its own; more often one of several forms in a blend.
• Magnesium orotate dihydrate (item 3167). Best known for: The hydrated crystal, with two water molecules built in. Absorption: The same salt once dissolved. The water means a little less magnesium in each milligram of powder. Typical use: Used interchangeably with the plain salt on Australian labels.
• Orotate blended with other magnesium salts. Best known for: What you usually see on labels: orotate as a small part of a blend with citrate, glycinate or amino acid chelate. Absorption: Absorption depends on whichever salts make up most of the blend, not the small orotate share. Typical use: This is how orotate is sold in most Australian products in stock now.

Reference values. The NHMRC sets recommended amounts for magnesium itself, and the full list by age and sex is on our magnesium page. They don't depend on the form: 100 mg of actual (elemental) magnesium counts the same whether it comes from orotate or anything else.

Typical supplemental range. There isn't really a standard dose for magnesium orotate on its own in Australia, because almost no product here sells it as the only form. In blends that use it, orotate usually gives you a small part of the total, roughly 7 mg to 11 mg of actual magnesium per serve, with citrate, glycinate or a chelate doing most of the work.

Upper level. The NHMRC upper limit for magnesium from supplements is on our magnesium page. It applies to the actual magnesium whatever the form, and orotate doesn't change it.

Worth knowing. Because orotate is nearly always one ingredient among several, check the panel for the actual magnesium figure rather than assuming the front of the pack tells you. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Pumpkin seeds, 1 oz (about 28 g): about 156 mg of magnesium
• Chia seeds, 1 oz: about 111 mg
• Almonds, 1 oz: about 80 mg
• Spinach, boiled, half a cup: about 78 mg
• Cashews, 1 oz: about 74 mg
• Peanuts, quarter cup: about 63 mg

If any of these sound like you, talk to one of our naturopaths or your doctor before you start.

• You have reduced kidney function or kidney failure. Your body can't clear extra magnesium, so it can build up. Don't take it without medical supervision.
• Babies under 12 months. The magnesium salts concerned must not be directed for use under 12 months of age.
• You want it specifically to manage a heart condition. See your GP or cardiologist; the evidence behind orotate's heart-health reputation hasn't been verified.
• You take bisphosphonates, tetracycline or quinolone antibiotics, diuretics or long-term proton pump inhibitors. See our magnesium page for details.
• You're tempted to go over the label dose. Extremely high intakes can lead to an irregular heartbeat and cardiac arrest.
• You get new or worsening heart symptoms while taking it. Stop and get medical advice.
• If you take prescription medicines, check with your doctor, pharmacist or our naturopaths before you start.