Magnesium plays a role in just about every important function in the body—energy production1, DNA protection, bone and heart health2, nerve signaling, muscle relaxation3 and control, stress management, mood, and more. Since magnesium’s absorption and benefits vary widely depending on its form, you need to make sure you’re picking the one that’s best for your needs. In fact, almost 50% of the U.S. population doesn’t get enough magnesium4 through their diet alone, so it is often taken through supplementation, either orally, transdermally (through the skin), and even through an IV. Magnesium supplements are available in many forms, some of the most common being oxide, sulfate, glycinate, citrate, chloride, aspartate, and lactate. Each form has different bioavailability, intended uses, and side effects, so let’s walk through them. As renowned integrative physician Robert Rountree, M.D., explains, “Magnesium absorbs water. So when you take straight-up magnesium, like magnesium oxide, it forms these clusters of water, and that basically hurries things along in the gut.” That means these forms of magnesium promote a laxative effect but aren’t really being absorbed into the bloodstream. Instead, look for a chelated form. “Chelate means ‘claw,’ and it simply means the magnesium is bound to an organic compound that basically helps ferry it across the lining of the gut,” Rountree explains. He recommends magnesium glycinate, which is bound to the amino acid glycine and is available in capsule or tablet form. Research has found that magnesium glycinate is one of the most absorbable forms, along with citrate, chloride, lactate, and aspartate5. It is also important to note that zinc and calcium can reduce magnesium’s absorption6, so be mindful of what you take it with. Magnesium citrate has a laxative effect, so it is typically used to help gut issues and constipation. Magnesium glycinate, also known as bisglycinate or diglycinate, promotes relaxation7 and is typically recommended for sleep. As Jolene Brighten, N.D., a naturopathic doctor put it, “Magnesium glycinate is highly absorbable, doesn’t cause diarrhea like the citrate form can, and has a calming effect.” Some individuals can tolerate much higher doses, though. Hypermagnesemia9, or magnesium overdose, is rare, but it is important to note that some health conditions can increase risk, especially those with impaired kidney function. If you are concerned about magnesium deficiency or looking to reap the sleep and relaxation benefits of magnesium, you’ll want the glycinate form. Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms. If you are taking magnesium to address constipation and gut issues, the citrate form will be a better fit. Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai.
