Magnesium needs to be bound to another molecule to increase its stability in a supplement. The molecule used can affect its bioavailability, or how well it is absorbed and used. In other words, can your body actually make use of it? There are many different forms of magnesium available on the market, but these are the most common ones you will likely come across in your search for the best magnesium supplement.
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Magnesium oxide is a combination of magnesium and oxygen. It’s cheaper to produce than other magnesium forms, however, it tends to have a low absorption rate, as low as 4% in some studies.1 This means it may be harder to achieve your intended health benefits. Magnesium oxide can also lead to unfortunate side effects like an upset stomach and loose bowel motions.
Magnesium citrate is magnesium that’s bound to citric acid. Studies show that this type of magnesium is well absorbed when compared to other forms.2
This is magnesium combined with orotic acid. This type of magnesium has a good absorption rate and is especially beneficial for cardiovascular health.3
This form of magnesium combines sulphur, oxygen and magnesium. It is more commonly known as epsom salts. It’s best used as a bath soak to help with muscle aches and pains as when taken orally it has a low absorption rate and a laxative effect.
Magnesium diglycinate (Meta Mag®) is magnesium combined with the amino acid glycine. It’s an easily absorbed form of magnesium that’s readily transported to the bloodstream. Evidence suggests that magnesium diglycinate has superior absorption when compared to other forms including magnesium oxide and magnesium citrate.4,5 Other key benefits of magnesium diglycinate are that it’s well-tolerated and gentle on the stomach and doesn’t have the uncomfortable digestive side effects associated with other magnesiums. It is also suitable for many different health applications from relieving muscle cramps and mild spasms to assisting energy production and providing benefits during times of stress.
Aside from looking at the magnesium form and how well it’s absorbed and used by the body, there are other considerations.
Your magnesium supplement will not be very effective if you do not take it. When choosing the right magnesium preparation for your lifestyle, have a think about whether you prefer the convenience of taking tablets or if you’d prefer the ease of a magnesium powder. Athletes and those who have trouble swallowing tablets might be better off with a powder formulation that can be made into a delicious and hydrating drink. People who lead busy lifestyles might favour magnesium tablets that can be taken on the go.
The actual amount of magnesium in a supplement is known as the elemental amount and is usually provided in brackets on the label. This might be valuable when comparing magnesium supplements. Keep in mind that a supplement containing 500mg of a magnesium compound might only contain 50mg of actual magnesium.
Magnesium is often combined with other ingredients to enhance results. For example, to assist with sleep, magnesium might be combined with a calming herb such as passionflower. To support a healthy stress response, magnesium might be combined with the adaptogen rhodiola. Magnesium formulas may also include complementary nutrients such as B vitamins, zinc, vitamin C, vitamin D and taurine to assist energy production, support healthy muscles and relieve premenstrual symptoms and menstrual pain.
Ethical Nutrients, Australia’s no. 1 magnesium brand, has a range of magnesium supplements to suit your unique situation. All formulas contain high strength, easily absorbed and tolerated magnesium diglycinate (Meta Mag®) to help you achieve the health goals you have in mind. You also have the choice between tablets and powders to help with compliance in meeting your magnesium targets and unique formulas designed to assist with different health needs like stress, sleep, energy and muscle health support.
Magnesium citrate combines magnesium with citric acid, a weak acid found in citrus fruits. It is often used to treat magnesium deficiency due to its high absorption rate.
This type is also effective for constipation relief as it helps retain water in the intestines, making stools easier to pass. Some studies suggest it may improve bone density, especially post-menopause.
This type combines magnesium with malic acid, a natural acid found in fruits that gives a tart taste.
It’s highly bioavailable and easily absorbed, making it a good choice for those with chronic conditions like fibromyalgia and chronic fatigue syndrome. Research suggests low magnesium intake may contribute to the risk of fibromyalgia.
Magnesium glycinate is made by combining magnesium with glycine, an amino acid that aids protein synthesis. Known for its calming effects, this type is often used to address low magnesium levels, as well as anxiety, depression, and sleep disturbances. It has high bioavailability, similar to magnesium citrate.
This form combines magnesium with oxygen. Often used to relieve digestive issues such as heartburn and constipation, it may also help with migraine prevention.
However, it is not typically recommended for magnesium deficiency due to its low absorption rate.
Contact us to discuss your requirements of Magnesium Sulfate Powder. Our experienced sales team can help you identify the options that best suit your needs.
Magnesium lactate is a salt composed of lactic acid and magnesium, with lactic acid being a substance naturally produced by muscles and blood cells. This form of magnesium is commonly used as a food preservative and flavor enhancer.
It is easily absorbed by the digestive system, making it suitable for people who need regular, higher doses of magnesium and may not tolerate other forms. Magnesium lactate can also be beneficial in managing anxiety and stress.
Magnesium sulfate, also known as Epsom salt, is composed of magnesium, sulfur, and oxygen and has lower bioavailability compared to other forms, including magnesium citrate.
This type of magnesium is often used as a laxative for constipation relief and may also be helpful as an anticonvulsant for treating seizures and for managing preeclampsia. However, the U.S. Food and Drug Administration (FDA) cautions against prolonged use in pregnant women, as it may lead to fetal bone abnormalities.
Additionally, magnesium sulfate powder can be dissolved in bathwater to help relax muscles and reduce tension.
This type combines magnesium with the amino acid taurine and is one of the easiest forms of magnesium for the body to absorb.
It may aid in treating high blood pressure and protecting the heart and blood vessels, making it one of the best types of magnesium for cardiovascular health. Studies also suggest it may help prevent cataracts associated with high blood pressure.
It is a salt commonly used in topical products such as magnesium oils and bath salts. It also helps treat certain health conditions, as it has been shown to be beneficial for people with diabetes and those with mental health disorders, such as depression.
This type has very high bioavailability and is absorbed more comprehensively and effectively than other forms of magnesium, specifically magnesium sulfate and magnesium oxide.
Magnesium L-threonate is made with threonic acid, noted for its ability to increase magnesium levels in the brain. This type may improve cognitive function and is often recommended for age-related memory issues, depression, and Alzheimer’s.
This type combines magnesium with orotic acid, a natural substance involved in building genetic material including DNA in the body.
It is easily absorbed and does not have the laxative effects seen with other types of magnesium. However, it is particularly effective in promoting heart health by supporting energy production in heart and blood vessel tissues.
The choice of the best type of magnesium depends on several factors, primarily the individual’s overall health, age, gender, specific health issues, and the extent of magnesium deficiency in the body.
Therefore, we strongly recommend consulting a doctor to determine the best type, appropriate dosage, and the ideal time of day to take the magnesium supplement. For example, the doctor’s recommendation might be based on:
The doctor may select specific types of magnesium to treat certain health conditions, such as:
The doctor selects the magnesium dosage based on the amount of magnesium a person consumes from their diet and the additional amount they need.
For adult males, the recommended intake is 400–420 mg daily, while adult females need 310–360 mg, with pregnant and breastfeeding women requiring 400 mg daily. Therefore, a blood test may be ordered by the doctor to measure blood magnesium levels before determining the appropriate supplement dosage.
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