Have you 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 can contribute.
1. Magnesium glycinate
Magnesium glycinate can 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 in the cells and supports during exhaustion and fatigue.
3. Magnesium citrate
Magnesium citrate is magnesium bound with 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 system, nervous system, and digestive system.
This type is well absorbed by the body and is gentle on the digestive system.
5. Magnesium malate
Magnesium malate, which is popular, is made from magnesium and malic acid. This type improves energy levels in the body and reduces muscle pain.
This is a good magnesium type for low energy.
It is a good choice to increase 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, mainly mentioned in connection with counteracting heart arrhythmias, high blood pressure, and other cardiovascular problems.
It is also said to promote healthy blood sugar levels.
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 all the way into the mitochondria.
8. Liposomal Magnesium
Liposomal Magnesium contains magnesium encapsulated by liposomes.
Liposomes are "fat bubbles" that transport the magnesium directly to the cells, and this form is therefore considered to have high bioavailability.
Liposomal form can be good if you know you have low nutrient levels or an extra need for a certain 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 good for treating low magnesium in the blood.
The form is found, among others, in magnesium complexes such as SuperMag and many of our customers find it provides relaxation quickly, as it is a powder and easily absorbed by the body.
Such a powder is usually chosen to be taken in the evening for e.g., cramps, migraines, and constipation. It itself does not provide as much magnesium to the body in the end as some other forms but has its purpose.
10. Magnesium succinate
Magnesium succinate is a magnesium salt. It is a good form of magnesium for relaxation and good sleep.
11. Magnesium oxide
Magnesium oxide is a common form of magnesium used to relieve constipation, supports cramps and muscle tension.
This form is often used against digestive issues such as heartburn and constipation.
It is appreciated as it often has a lower price but may not have as high bioavailability as other forms.
12. Magnesium carbonate
Magnesium carbonate has high bioavailability and also works for those with digestive problems.
Magnesium carbonate is often used for relief of heartburn and stomach discomfort, like magnesium oxide.
13. Magnesium chloride
Magnesium chloride is magnesium in liquid transdermal form, i.e., 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 and is suitable for those who struggle with digestive issues or become very loose in the bowels from magnesium as oral 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 only for external use, e.g., in a foot bath or bath and as a wrap on the skin. It is often recommended by physiotherapists and specialists in sports injuries.
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 magnesium form that can support memory, learning, and neuroplasticity as well as help the brain recover from mental strain and stress.
What is elemental magnesium?
Under nutritional content on a magnesium supplement, it often states for example: 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 like malate (malic acid) or citrate (citric acid).
Elemental magnesium is thus the amount of pure magnesium you get when the substance to which the magnesium is bound is subtracted.
