Magnesium is an essential mineral which is required by over 300 different metabolic processes in the body. It is perhaps most well-known for its involvement in neurotransmitter function, brain health and mood balance, nerve and muscular relaxation, and as a gentle laxative.
With the rise of poor diets and poor farming practices leading to a reduction in available dietary magnesium, it has become one of the most popular supplements.
However, there are a rather wide variety of different forms which are commonly available in most health food stores and supplement shops. One of the most common questions I receive is “Which one is best?” Well, as I always say, it’s not so much about “best” as it is “Which one best fits my situation and purpose?”
The short answer is that, for the most part, magnesium supplements are basically interchangeable. They will each carry the same general uses and benefits. The main differences lie in how bioavailable they are (i.e. how easily your body can absorb and use them) and certain slight differences of affinity resulting from whatever they happen to be bound with (all minerals available as supplements are molecularly bound to something else, which will be indicated by the second word in the product name, e.g. magnesium glycinate = magnesium + glycine.) So as a simple way to get a good general idea about a type of magnesium, or any mineral for that matter, just look at what the mineral itself does in the body and then look at what the molecule it’s bound to does in the body and pair those together.
Here in this article as a quick reference we’ll go through a brief rundown of some of the various types of magnesium which are commonly available and what sort of scenarios they might be found useful in.
A Breakdown of the Various Types of Magnesium
Aspartate:
Magnesium Aspartate (Magnesium L-Aspartate, L-Aspartic Acid Magnesium Salt) is a chelated form of magnesium bound with aspartic acid. It is seen as being one of the more readily bioavailable forms. It tends to have an affinity for supporting neurological health along with energy levels and immune function.
Asporotate:
Magnesium Asporotate is a chelated form of magnesium which is a combination of magnesium aspartate, orotate, and citrate. It is a readily bioavailable form that is gentle on the stomach and carries all the general uses and benefits of magnesium.
Bicarbonate:
Magnesium Bicarbonate is an inorganic form of magnesium which is bound to carbon. It acts as a buffer (think of baking soda, another bicarbonate) and can be useful for overly acidic conditions such as hyperchlorhydria. It holds a particular affinity for supporting skeletal, muscular, and nerve health. It is often used to support cardiovascular health and to support healthy stress response. It carries a relatively low bioavailability and is not one of the better forms for correcting deficiency.
Bisglycinate:
Magnesium Bisglycinate is magnesium bound with two glycines. It is effectively the same as magnesium glycinate. (See Magnesium Glycinate)
Carbonate:
Magnesium Carbonate is a singular bicarbonate and is used in much the same ways. (BI-carbonate is magnesium bound to two carbons, carbonate is bound to one.)
Chloride:
Magnesium Chloride is an inorganic form of magnesium which is bound with chloride. It is considered one of the more bioavailable forms of magnesium. Contrary to magnesium carbonate, it is often used to support issues of low acid such s hypochlorhydria. Otherwise it can be used to support healthy energy levels along with sleep and muscle relaxation and mood. It is also commonly used topically to support muscle and joint health.
Citrate:
Magnesium Citrate is a chelated form of magnesium which is bound with citric acid. It is easily one of the most common forms of magnesium in the supplement world and is considered to be readily bioavailable. It carries all the standard uses of magnesium and is a good all-around variety for everyday use. It is known for its gentle laxative effect at higher doses.
Gluconate:
Magnesium Gluconate is a form of magnesium which is bound with glucose. As such, it is very well absorbed by the body and is considered one of the better forms for alleviating magnesium deficiency. It is also more gentle on the stomach than many other forms which also lends to its benefits for aiding deficiency as it can be used more regularly.
Glycinate:
Magnesium Glycinate is a chelated form of magnesium which is bound with the amino acid glycine. It is a readily bioavailable form of magnesium and carries all the general uses and benefits of magnesium. It carries a particular affinity for supporting healthy mood and stress response, sleep, and for relieving muscle cramps and spasms.
Hydroxide:
Magnesium Hydroxide is an inorganic form of magnesium which is bound with hydrogen and oxygen. It can be used internally as a gentle laxative and is commonly used topically for its ability to modulate inflammation and for its anti-microbial properties.
Lactate:
Magnesium Lactate is a chelated form of magnesium bound with lactic acid. It carries the general benefits and uses of magnesium and is considered to be a readily bioavailable form. It tends to be gentle on the stomach and can often be used in higher doses in individuals who have difficulty with some other forms of magnesium.
Lysinate:
Magnesium Lysinate is a chelated form of magnesium which is bound with the amino acid lysine. It is a readily bioavailable form which carries all the general uses and benefits of magnesium. It carries a particular affinity for supporting healthy mood and stress response in a similar fashion to magnesium glycinate, and is often known as magesium lysinate glycinate.
Malate:
Magnesium Malate is a chelated form of magnesium which is bound with malic acid. It is a readily bioavailable form of magnesium which carries all the general uses and benefits of magnesium. It is gentle on the stomach and carries a particular affinity for supporting healthy energy levels and nervous system function.
Orotate:
Magnesium Orotate is a chelated form of magnesium which is bound with orotic acid. It is a readily bioavailable form of magnesium and carries all the general uses and benefits of magnesium. It carries a particular affinity for supporting healthy cellular and cardiovascular function.
Oxide:
Magnesium Oxide is an inorganic form of magnesium which is bound with oxygen. It is not readily bioavailable and is not especially useful for replenishing deficient magnesium levels. Its primary value is found in its laxative effects as it is quite good in relieving occasional constipation.
Pidolate:
Magnesium Pidolate is a chelated form of magnesium which is bound with pidolic acid. It is a readily bioavailable form of magnesium which carries all the general uses and benefits of magnesium. It is gentle on the stomach and is beneficial for supporting healthy energy levels, stress response, electrolyte balance, and nervous system function.
Sulfate:
Magnesium Sulfate is a form of magnesium which is bound with sulfur. It is commonly known as epsom salt and is beneficial for its topical uses in soaks to relieve muscle soreness, cramps, and spasms.
Taurate:
Magnesium Taurate is a chelated form of magnesium which is bound with the amino acid taurine. It is a readily bioavailable form of magnesium which carries a particular affinity for supporting healthy blood pressure and cardiovascular function.
L-Threonate:
Magnesium L-Threonate is a chelated form of magnesium which is bound with threonic acid. It is a unique form of magnesium which is known for its ability to cross the blood-brain barrier. As such it is most commonly used to support brain and neurological health.
How Much Magnesium Should I Take?
The follow-up question to “Which one is best?” is of course “How much should I take?” Here again, there is no set number that everyone should be getting. It varies depending on the individual and their situation. However, it is commonly recommended that we get in around 320mg to 420mg of magnesium a day. I always encourage that most of this be dietary, but supplements can be added as needed. In situations of deficiency it is not uncommon for practitioners to recommend 600mg to 800mg per day. With magnesium, the main consideration for an upper limit is at what level does it start to affect your bowels. Magnesium has the effect of drawing water into the colon. At some point, the laxative effect will start to kick in. A good rule of thumb for dosing is to gradually increase your intake until you notice a loosening of the stool. At that point, scale the dosage back a bit until it becomes comfortable. This will be a safe amount and will ensure that you are getting in plenty for optimal function.
It is also advisable to note that magnesium supplements can interact with certain medications such as those used for osteoporosis, ulcers, acid reflux, and some diuretics and antibiotics. As with any supplement, always check in with your doctor beforehand if you are taking any pharmaceuticals.
What Foods are High in Magnesium?
The first and foremost source of any nutrient should always be one’s diet. As a general rule, anything with a rich green color or a high fiber content will have a decent amount of magnesium. The following is a list of some of the most magnesium-rich foods which can be easily incorporated into your daily routine.
pumpkin seeds
chia seeds
almonds
spinach
cashews
peanuts
soymilk
rolled oats
whole wheat bread
avocado
brown rice
milk
dark chocolate
coffee beans
bananas
fish
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