Magnesium is available in a variety of forms: inorganic magnesium salts (oxides, carbonates, chlorides and hydroxides), organic magnesium salts (citrates, lactates, and gluconates) and magnesium complexes or chelates (amino acid chelates). Each form of magnesium differs in its absorption rate and its bioavailability.
As with any supplement, it’s best to work with your physician or healthcare professional to tailor the exact kind of magnesium and dosage to your specific needs. Here is a list of magnesium supplements you may come across, and some information to help guide your understanding:
Magnesium Chelate — commonly found in food and highly absorbable by the body; this type is bound to multiple amino acids (which compose proteins) and used to restore magnesium levels.
Magnesium Oxide — inorganic and poorly absorbed by the body; commonly used therapeutically as a laxative and relief for acid reflux.
Magnesium Orotate — this compound contains orotic acid; supports hydration by helping to regulate the flow of sodium and potassium through your cells.
Magnesium Citrate — organically occurring; when taken orally, magnesium citrate is the best absorbed form of magnesium; often used for improving digestion and preventing constipation as it may cause loose stools or act as a natural laxative.
Magnesium Glycinate — gentle on the stomach; less likely to cause laxative effects.
Magnesium Chloride/Magnesium Lactate — inorganic; contains only about 12% elemental magnesium, but tends to be absorbed more readily than Magnesium Oxide (5x the magnesium).
Magnesium Sulfate/Magnesium Hydroxide — inorganic; typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Cautious dosage regulation is required here since magnesium hydroxide can have up to 42% elemental magnesium.
Magnesium Carbonate — inorganic and can contain from 29 to 45% elemental magnesium; used for its antacid properties.
Magnesium taurate — this contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind.
Magnesium Citrate is known to be highly soluble and readily bioavailable. Studies have shown that magnesium citrate remains in solution as pH increases, which is significant because intestinal pH increases the closer you get to the colon. The ability to remain soluble in an alkaline environment boosts bioavailability by increasing the availability of free magnesium ions for passive uptake along the intestinal tract. This means that magnesium ions may remain bioavailable further along the intestinal tract, without the need for additional buffers, allowing more opportunity for transport through cellular membranes. Simply put, your body has more opportunity to benefit from the magnesium you ingested orally.
Our Liquid Nighttime Multiminerals are not meant to serve as a magnesium supplement for those with a severe magnesium deficiency. We recommend that you consult your physician or health professional if you feel you need to augment your magnesium intake.