What’s the difference between the different forms of magnesium?
Magnesium is an essential mineral that plays an important role in the body. But when you start looking at magnesium supplements, you’ll quickly notice there isn’t just one type. There are over 12 forms of magnesium, and each one has its own characteristics.
So, what’s the difference?
The answer comes down in part to what magnesium is paired with. In supplements, magnesium is often chelated, meaning the magnesium ions are bound to amino acids or other organic compounds. This process can help improve the bioavailability and absorption of magnesium in the digestive system.
Because different forms of magnesium can behave differently in the body and digestive system, choosing the right form depends on what you're looking for.
Here’s a breakdown of some of the most common forms:
Magnesium Glycinate — “The Relaxer”
Magnesium glycinate is a well-absorbed form of magnesium that is often used to address magnesium deficiency.
It may be an ideal option for people experiencing anxiety or muscle tension, and it is also less likely to cause gastrointestinal side effects than some other forms of magnesium.
Because of its gentler nature, magnesium glycinate is a popular choice for people looking for magnesium supplementation without the digestive effects that can come with certain other forms.
Magnesium Citrate — “The Dual Actor”
Magnesium citrate has a bit of a dual role.
It can help relieve constipation while also helping address magnesium deficiency. Compared with magnesium oxide, magnesium citrate offers a milder laxative effect while still providing magnesium that can be absorbed.
This makes magnesium citrate a useful option for those looking for the benefits of magnesium while also supporting bowel movement and regularity.
Magnesium Oxide — “The Laxative”
Magnesium oxide is the heavy-duty laxative form of magnesium.
One reason it behaves differently from some other forms is that it contains a higher percentage of elemental magnesium. However, this also means it is less absorbable.
So, while magnesium oxide may not be the preferred choice when the goal is addressing a magnesium deficiency, it can be useful for promoting bulk movement through the digestive system and helping you poop.
Magnesium Sulfate — “The Bath Salt”
You may already know magnesium sulfate by another name: Epsom salt.
Epsom salts contain magnesium sulfate and are commonly added to baths. A bath with Epsom salts can help create a relaxing experience and is traditionally used to soothe sore muscles and relieve overall stress.
Unlike the other forms discussed here, magnesium sulfate is perhaps best known for its use outside of oral magnesium supplements—as a bath salt.
Magnesium Taurate — “The Heart Helper”
Magnesium taurate combines magnesium with the amino acid taurine.
The combination is thought to have cardiovascular benefits. Magnesium taurate may be selected to help reduce elevated blood pressure as well as regulate blood sugar.
As with other forms of magnesium, the specific form you choose can depend on what you're looking to get from your magnesium supplement.
So, Which Magnesium Is Right for You?
With so many forms of magnesium available, it can be easy to feel overwhelmed by the options.
The important thing to remember is that different forms of magnesium have different characteristics. Some are more easily absorbed, some are gentler on the digestive system, and others are better known for their effects on bowel movement.
Here’s a quick recap:
- Magnesium glycinate: “The relaxer” — well absorbed and less likely to cause GI side effects.
- Magnesium citrate: “The dual actor” — helps relieve constipation while providing magnesium.
- Magnesium oxide: “The laxative” — contains a higher percentage of elemental magnesium and helps promote bowel movement.
- Magnesium sulfate: “The bath salt” — commonly used in Epsom salt baths to soothe sore muscles and support relaxation.
- Magnesium taurate: “The heart helper” — magnesium paired with taurine and thought to have cardiovascular benefits.
Ultimately, there isn't one form of magnesium that's right for everyone. Understanding the differences between forms can help you make a more informed decision about which type best fits your needs.
This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.
