We have established that to some extent, most people are deficient in magnesium, and that food sources usually do not have a high enough magnesium content to exert a rapid change of levels in the body. This means there is a pivotal need for high quality and effective magnesium supplementation. Unlike other natural substances, magnesium supplements come in many different forms, each with their own strengths and weaknesses. Let’s explore the differences in forms so that you can identify which one is best for you.
Both in nature and in supplements, minerals such as magnesium, zinc, and calcium must be combined with another molecule to form a compound. This occurs because of the basic laws of chemistry. A mineral like magnesium has a positive charge and will attract another molecule with a negative charge, forming a combination called a compound. Supplementing with just elemental magnesium (Mg2+) is not possible.
Each magnesium compound has a different level of absorption, bioavailability, and therapeutic value. These additional molecules often impact the medicinal value of the magnesium, and also have some benefits on their own (eg. the amino acid glycine).
Inorganic Salts
Mg-Oxide
Mg-Carbonate
Mg-Chloride
Mg-Hydroxide
Inexpensive
Rapid absorption
Useful as a laxative
Poor oral bioavailability
Poor bowel tolerance
Not bound to an amino acid
Least optimal as a suppement
Organic Salts
Mg-Citrate
Mg-Lactate
Mg-Gluconate
Good bioavailability
Moderate magnesium yield
Power bowel tolerance
Complexes or chelates
Mg-Glycinate
Mg-Malate
Mg-Orotate
Mg-Threnonate
Mg-Aspartate
Good bioavailability
Good bowel tolerance
Lower magnesiumyield
Table 4: Magnesium Types
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