Magnesium – Magnesium: which form is right for you?

In short: Magnesium comes in many compounds – citrate, glycinate, malate, threonate and more. They differ in absorption and tolerance. Which one suits you depends on your symptoms.

Why magnesium matters

Magnesium is involved in over 300 enzymatic reactions in the body. It's important for muscles and nerves, blood sugar, blood pressure, bones and DNA. Deficiency is common and often underestimated.

The main forms at a glance

Magnesium comes in many compounds. Organic compounds (e.g. citrate, gluconate, glycinate) are usually absorbed better than inorganic ones (e.g. oxide, carbonate).

Citrate

• absorbed quickly
• good with low stomach acid
• can stimulate digestion with constipation
• citrates are considered histamine liberators; in practice, magnesium citrate is still usually well tolerated

Gluconate

• organic compound with good absorption

Glycinate

• calming effect on the nervous system
• gentle on the stomach and gut

Malate

• used for exhaustion and muscle pain
• alkalising

Lactate

• can regulate an overly alkaline gut environment
• feeds butyrate-producing gut bacteria and the gut lining

Taurate

• taurine helps keep magnesium in the cell
• involved in bile production and energy metabolism

L-lysinate

• lysine is used as support with herpes
• precursor of L-carnitine

L-threonate

• can cross the blood-brain barrier
• used for poor concentration and “brain fog”

Orotate

• used to support the heart and blood vessels

Ascorbate

• combines magnesium and vitamin C
• known as “buffered” vitamin C

Oxide

• inorganic compound with the highest magnesium content
• but absorbed more slowly and less well

Carbonate

• inorganic, slower absorption
• binds stomach acid and can help with heartburn

When should I check with a doctor first?

If you have kidney disease, take medication regularly or have ongoing heart rhythm problems, please check with a doctor before taking magnesium.

I'll choose the right magnesium for your needs and symptoms. More here: Nutritional advice.

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