Have you ever wondered why all magnesium supplements have different names in the ingredient list and which type of magnesium you might need?
In this article, we list different forms of magnesium and what they may contribute.
1. Magnesium glycinate
Magnesium glycinate may also be called magnesium bisglycinate and is magnesium plus the amino acid glycine.
It is a chelated form of magnesium considered one of the easiest forms of magnesium for the body to absorb.
An ideal type for those trying to correct a deficiency.
This type is very popular for promoting relaxation and good sleep. It also works well for sensitive stomachs.
2. Magnesium chelate
Magnesium chelate is a form of magnesium bound to several amino acids and is said to be one of the easiest forms of magnesium for the body to absorb.
Magnesium chelate provides energy to the cells and supports the body during exhaustion and fatigue.
3. Magnesium citrate
Magnesium citrate is magnesium bound to citric acid. This form has laxative properties and is therefore often taken to prevent constipation.
Magnesium citrate is often one of the components in magnesium blends. It is appreciated because it has a lower price.
4. Magnesium lactate
Magnesium lactate has high bioavailability and supports functions in the cardiovascular, nervous, and digestive systems.
This type is well absorbed by the body and is gentle on the digestive system.
5. Magnesium malate
The popular type magnesium malate is made from magnesium and malic acid. This type improves the body's energy levels and reduces muscle pain.
This is a good type of magnesium for low energy.
It is a good choice for increasing low magnesium levels in the blood and for people with muscle pain or fatigue.
6. Magnesium taurate
Magnesium taurate consists of magnesium and the amino acid L-taurine.
It has high bioavailability and is gentle on the stomach, and is mentioned primarily in connection with heart health.
7. Magnesium orotate
Magnesium orotate is a combination of magnesium and orotic acid. It is considered one of the easiest forms of magnesium for the body to absorb.
Improves athletic performance and recovery.
This type of magnesium is said to reach the mitochondria.
8. Liposomal Magnesium
Liposomal Magnesium contains magnesium enclosed in liposomes.
Liposomes are “fat bubbles” that transport the magnesium directly to the cells, and the form is therefore considered to have high bioavailability.
Liposomal form can be beneficial if you know that you have low nutrient levels or an increased need for a particular substance.
It is also perfect for anyone who has difficulty swallowing capsules or taking pills.
9. Magnesium gluconate
Magnesium gluconate is magnesium chelated with gluconic acid. It is sometimes mentioned as being beneficial for treating low magnesium levels in the blood.
This form is found, among other things, in magnesium complexes such as SuperMag, and many of our customers find that it promotes relaxation quickly, as it is a powder and is easily absorbed by the body.
This type of powder is usually chosen for intake in the evening for issues such as cramps, migraines and constipation. Ultimately, it does not provide the body with as much magnesium as some other forms, but it serves its purpose.
10. Magnesium succinate
Magnesium succinate is a magnesium salt. It is a good form of magnesium for relaxation and restful sleep.
11. Magnesium oxide
Magnesium oxide is a common form of magnesium used to relieve constipation and provide support for cramps and muscle tension.
This form is often used for digestive problems such as heartburn and constipation.
It is appreciated because it often has a lower price, but it may not have as high bioavailability as other forms.
12. Magnesium carbonate
Magnesium carbonate has high bioavailability and is also suitable for people with digestive problems.
Magnesium carbonate is often used to relieve heartburn and stomach discomfort, like magnesium oxide.
13. Magnesium chloride
Magnesium chloride is magnesium in liquid transdermal form, meaning it is absorbed through the skin.
This type supports a healthy nervous system and has high bioavailability.
The form can pass through the skin and into the body, making it suitable for those who struggle with digestive issues or experience severe diarrhea from oral magnesium supplements.
14. Magnesium sulfate
Magnesium sulfate is also called Epsom salt or bitter salt. It promotes relaxation, improves sleep and helps the body eliminate toxins.
This type is for external use only, for example in a foot bath or bath, or as a compress on the skin. It is often recommended by physiotherapists and sports injury specialists.
15. Magnesium L-threonate
Studies have shown that magnesium L-threonate can increase magnesium levels in the brain more effectively than other forms of magnesium, providing a form of magnesium that can support memory, learning and neuroplasticity, as well as help the brain recover from mental strain and stress.
What is elemental magnesium?
Under the nutritional information on a magnesium supplement, it usually states something like: Magnesium glycinate 2500 mg, of which magnesium 300 mg, or elemental magnesium.
Magnesium is always bound to other substances to be absorbed by the body, usually to an amino acid such as glycine (magnesium glycinate or magnesium taurate) or other acids such as malate (malic acid) or citrate (citric acid).
Elemental magnesium is therefore the amount of pure magnesium you consume once the substance the magnesium is bound to has been excluded.
