Which Magnesium Forms Are The Best and Worst to Take As Supplements

There is estimation that 68 to 80 % of the population in United States is deficient in the essential mineral magnesium. So which magnesium forms to consume as supplements? Our dependence on processed food grows from day to day. It is partly responsible for this alarming situations and statistic. But the real reason for it is that within the last century the ongoing soil erosion has significantly depleted the mineral content of the soil. Consequently, many vegetables and fruits that once were rich in magnesium actually no longer contain it in adequate amounts.

For this reason, more and more people are turning to magnesium supplements. The purpose is to boost the intake of this vital nutrient. However, since magnesium must be bound to another substance before our body can adequately absorb it, magnesium supplements come in different forms that provide different, or targeted, health benefits. Here, you will find out about the best and worst forms of magnesium that we can find on the market today.

Which Magnesium Forms Are The Best and Worst to Take As Supplements


The Best Magnesium Forms

Magnesium citrate

This is the most popular magnesium supplement, probably because it is not expensive and our body can easily absorb. Since citric acid is actually mild laxative, magnesium citrate functions as a constipation aid and as magnesium source. It is a great choice for people with colon or rectal problems. It is unsuitable for those with loose bowel movements.

Magnesium taurate

For people with cardiovascular issues it is the best choice of magnesium supplement. It can prevent arrhythmias and guard the heart from damage caused by heart attacks. Our body can easily absorb this form of Magnesium. Magnesium and taurine in fact stabilize cell membranes together. At the end, it doesn’t contain laxative properties.

Magnesium malate

For people suffering from fatigue this magnesium form is the right choice.  Malic acid is a natural fruit acid present in most cells in the body. It is a vital component of enzymes that play a crucial role in energy production and ATP synthesis. Since the ionic bonds of malic acid and magnesium are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate

One of the most absorbable and bioavailable forms of magnesium is Magnesium. Glycine is a non-essential amino acid). For correcting a long-term deficiency, it is the safest option.


Magnesium chloride

This magnesium form contains only around 12 % elemental magnesium. But it has amazing absorption rate and is the best form of magnesium to take for detoxing the tissues and cells. Moreover, chloride can boost a sluggish metabolism and aids kidney function.


Magnesium carbonate

Another bio available and popular form of magnesium that can turn into magnesium chloride if we mix it in our stomachs with the hydrochloric acid. It is a great choice for those who suffer from acid reflux and indigestion. It is like that due to the antacid properties.


The Worst  Magnesium Forms

Magnesium oxide

The most common form of magnesium that pharmacies sell is Magnesium oxide. But it possesses a poor absorption rate compared to those listed above and it is non-chelated.


Magnesium sulfate

Epsom salt or Magnesium sulfate is a fantastic constipation aid but an unsafe source of dietary magnesium. Overdosing on this magnesium form is easy.


Magnesium glutamate and aspartate

Avoid completely these two magnesium forms. Aspartic acid and glutamic acid are components of the dangerous artificial sweetener aspartame. When unbound to other amino acids, both of them become neurotoxic.


Source: RealFarmacy

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