Oral Supplements
Most magnesium supplements are sold in tablet or capsule form. Oral magnesium supplements are convenient to administer and proven effective in correcting magnesium deficiency. Something to consider: some people find that oral magnesium supplements cause gastrointestinal discomfort and/or have unwanted laxative effects, particularly at high dosages.
“Transdermal” Supplements
Magnesium can be absorbed directly through the skin. Supplements that absorb through the skin are know as “transdermal” supplements. Magnesium sulfate, known as Epsom salt, can be added to your bath for a quick magnesium boost. Lotions and “oils,” which typically contain magnesium chloride, can be rubbed or sprayed onto the skin.
Magnesium applied to the skin bypasses the GI track, making this a great option for people with poor digestion or are sensitive to magnesium’s laxative effects. On the other hand, transdermal magnesium supplements are not as well researched as oral supplements. It’s not clear how much magnesium the body actually absorbs through the skin.
Forms of Magnesium
In nature, elemental magnesium is always attached to another compound. Magnesium can be found in many forms due to the wide variety of compounds that can accompany magnesium. Please note, the body can absorb some forms of magnesium more easily than others. Additionally, some types of magnesium have unique properties and uses. When choosing a magnesium supplement, consider these characteristics:
- Chelation
- Elemental magnesium can be attached to an inorganic compound, such as oxygen or carbon, forming an inorganic salt. Magnesium can also be attached to an organic compound, such as glycine (an amino acid) or vitamin C, forming a “chelate.” When supplementing orally, organic chelates are preferred as they are most easily digested and assimilated in this form.
- Solubility
- Some forms of magnesium dissolve more easily than others. More soluble forms of magnesium are better absorbed by the body and tend to cause fewer GI issues. High solubility is a desirable quality when choosing a magnesium supplement.
- Magnesium Content
- For a given weight or volume, some forms of magnesium contain a greater amount of elemental magnesium than others. Forms of magnesium with a higher content of elemental magnesium can be supplemented at smaller doses, and often at a lower cost.
- Unique Qualities
- In some cases, the compound attached to magnesium can have a unique effect on the body. For example, magnesium glycinate contains glycine (an amino acid), which is noted for its calming effects.
FORM |
USE |
CHELATE? |
% MG |
SOLUBILITY |
PROPERTIES |
Magnesium Oxide |
Not Reccomended |
No |
60% |
Low |
|
Magnesium Pidolate |
Not Reccomended |
Yes |
12% |
Medium |
exitotoxic effects |
Magnesium Citrate |
Oral Supplement |
Yes |
15% |
Medium |
|
Magnesium Sulfate |
Transdermal Supplement |
No |
10% |
High |
High skin permeability; good for sprains |
Magnesium Chloride |
Transdermal Supplement |
No |
12% |
High |
|
Magnesium Glycinate |
Oral Supplement |
Yes |
10% |
Medium |
Calming properties |
Magnesium Phosphate |
Antacid and Laxative |
No |
19% |
Low |
|
Magnesium Malate |
Oral Supplement |
Yes |
15% |
Medium |
Helps alleviate fatigue |
Magnesium Gluconate |
Oral Supplement |
Yes |
5% |
Medium |
|
Magnesium Taurate |
Oral Supplement |
Yes |
10% |
Medium |
Beneficial for heart function |
Magnesium-L-Threonate |
Oral Supplement |
Yes |
7% |
Medium |
Good for Memory/learning |
Magnesium Orotate |
Oral Supplement |
Yes |
6% |
Medium |
Beneficial for heart function |
Magnesium Lactate |
Not Reccomended |
Yes |
12% |
Medium |
|
Magnesium Ascorbate |
Oral Supplement |
Yes |
7% |
Medium |
|
Magnesium Oxalate |
Not Reccomended |
No |
6% |
Low |
|
Magnesium Carbonate |
Antacid and Laxative |
No |
30% |
Low |
|
Magnesium Aspartate |
Not Reccomended |
Yes |
10% |
Medium |
Exitotoxic effects |
Magnesium Dihidroxide |
Antacid and Laxative |
No |
42% |
High |
|