Contact
Magnesium is a magnificent mineral involved in a plethora of metabolic processes, making it a key component in the role of brain, heart, bone and muscle function.¹ Because magnesium is the cofactor in over 300 enzyme processes in the body, this mineral is crucial for blood sugar control, muscle and nerve function, and many other important functions.¹ Before we can identify the forms of magnesium, it is important to understand the difference between organic and inorganic magnesium.
Inorganic forms of magnesium compete with other minerals for absorption in the digestive tract. Some research suggests that certain inorganic forms may have as little as 4% absorption in the body.² Inorganic forms of magnesium may cause an imbalance in the gut's electrolytes, leading to irritation of the mucosal lining. The consequences of this include osmotic effects such as cramps, constipation, diarrhoea and even black stools. Common inorganic forms include magnesium oxide and magnesium chloride.
Organic forms of magnesium are referred to as soluble forms. This is because they have high bioavailability, meaning they are better absorbed in comparison to inorganic forms. These forms are recommended as they do not compete for absorption with other nutrients. Additionally, they cause less gastrointestinal discomfort and have minimal to no side effects, making them easy on the stomach. Let's look at the most common organic forms of magnesium.
Magnesium bisglycinate - the science behind this form is that it has two glycine molecules attached to it (hence the name bis-glycinate). This form of magnesium has high bioavailability and does not interact with other vitamins and minerals. Fun fact: it is absorbed four times more effectively than magnesium oxide.³ Who is it for? Because it is so gentle on the gut, I recommend this form for anyone who has never tried a magnesium supplement before.
Magnesium L-threonate - this form gained its popularity from its ability to cross the blood-brain barrier more effectively than other forms of magnesium. It is no wonder, then, that it has brain-protective (neuroprotective) properties, particularly relevant in neurodegenerative conditions such as Alzheimer's disease.⁴ Who is it for? If you struggle with low energy and brain fog, as it supports memory, restful sleep and focus.
Magnesium citrate - this form of magnesium is attached to the oxygen component of two carboxylate molecules. Its high bioavailability means it is easily absorbed in the body. Citrate formulations are ideal for relieving leg cramps.⁵ Who is it for? Individuals who lead active lifestyles and are looking to manage cramps and support overall bone health.⁶
So which magnesium is right for you? This depends on your individual goals and needs. Remember to consult with a registered healthcare professional, such as a registered dietitian, who can guide you in the right direction.
References
Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium — An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260–278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001 Dec;14(4):257–62. PMID: 11794633.
Schuette S et al. Journal of Parenteral and Enteral Nutrition. 1994;18:430–435; Siebrecht S. OM & Ernährung 2013;Nr. 144; Vynckier AK, Vanheule G, Vervaet C, Driessche MV (2020). J Nutr Food Sci. 10:781.
Fan Chen, Jifan Wang, Yijie Cheng, Ruogu Li, Yifei Wang, Yutong Chen, Tammy Scott, Katherine L Tucker. Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis. Advances in Nutrition. 2024;15(8):100272. ISSN 2161-8313. Available at: https://doi.org/10.1016/j.advnut.2024.100272
Roffe C, Sills S, Crome P, Jones P. Randomised, cross-over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Med Sci Monit. 2002 May;8(5):CR326–30. PMID: 12011773.
Vynckier AK, Vanheule G, Vervaet C, Driessche MV (2020). J Nutr Food Sci. 10:781; Blancquaert L, Vervaet C, Derave W. Nutrients. 2019 Jul 20;11(7):1663; Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Nutrition. 2021 Sep;89:111294; Dolberg MKB, Nielsen LP, Dahl R. Basic Clin Pharmacol Toxicol. 2017;120:264–269; Coudray C, Rambeau M, Feillet-Coudray C, Gueux E, Tressol JC, Mazur A, Rayssiguier Y. Magnes Res. 2005 Dec;18(4):215–23.