Magnesium: which form to choose and why it matters

Magnesium takes part in over 300 processes in the body. It contributes to the normal function of the nervous system, to the reduction of tiredness and fatigue and to normal muscle function. No surprise it is one of the most requested supplements in the pharmacy.

The problem is that the shelf holds dozens of products and the difference between them is not only the price. The key is the form of magnesium, because it determines how much of it actually reaches the body.

Magnesium oxide is the cheapest form, but also the least absorbed. You often find it in budget products and practically a large part of it passes through the intestines without being absorbed.

Magnesium citrate is a good middle option: it is absorbed better than oxide and suits most people. Magnesium bisglycinate is a form bound to the amino acid glycine, it is absorbed very well and is well tolerated by the stomach, which makes it preferred for more sensitive people and for longer intake.

First I look at the amount of elemental magnesium per dose, not the total amount of the salt. That figure shows what you actually take.

Second, the form: for daily intake with good tolerance I most often recommend bisglycinate. And third, the purity of the composition: the fewer unnecessary colourings and auxiliary substances, the better.

Magnesium is usually taken in the evening, because it contributes to normal psychological function and to the reduction of tiredness and fatigue. If you take medicines on a permanent prescription, consult a pharmacist or a doctor, because magnesium can affect the absorption of some of them when taken at the same time.

During pregnancy, breastfeeding or chronic conditions, always choose the product together with a specialist. If you are not sure which form suits you, ask me in the chat: I answer personally and free of charge, for information purposes only, without diagnosis and without changes to your therapy.

This article was written by Donka Arabadzhova, Master of Pharmacy, and confirmed by the following sources: Walker A. F. et al., "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study", Magnesium Research, 2003. Ranade V. V., Somberg J. C., "Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans", American Journal of Therapeutics, 2001. National Institutes of Health (NIH, Office of Dietary Supplements): "Magnesium - Fact Sheet for Health Professionals".