What is the Best Magnesium Supplement Form for You?

Researchers estimate that two-thirds of the population in developed countries, and at least half of all Americans, don’t meet their daily needs for magnesium.^1,2 This deficiency can be attributed largely to our diets and the depletion of magnesium in our soil, which affects the plants that were once rich dietary sources of magnesium.²

Why is your magnesium intake important? Magnesium is a vital mineral necessary for over 300 enzymatic reactions in the body, and insufficient magnesium intake has been linked to a wide range of health issues.¹ It is crucial for bone development and maintenance, muscle and nerve function, cardiovascular health, and much more.³ Magnesium also supports relaxation and helps combat stress.

If your diet lacks magnesium, you might think the solution is straightforward—take a supplement. However, the body absorbs different types of magnesium supplements in varying ways. So, which magnesium supplement should you choose? What is the best form of magnesium for you? Let’s explore the most common types of magnesium supplements available.

Magnesium Citrate

Magnesium citrate, a complex of magnesium and citric acid, is highly bioavailable compared to magnesium oxide. This popular supplement is widely recommended by healthcare professionals.⁴

Try it in BubbForest Ultra Magnesium Citrate - Super Strength or BubbForest Pure Magnesium Citrate Powder

Add some 100% Pure Magnesium Citrate Powder to your favorite drink. It’s an excellent option for those on a budget!

Magnesium Oxide and Hydroxide

Magnesium oxide and magnesium hydroxide, both common in digestive tonics, are structurally and functionally similar. These forms have a laxative effect and are less expensive but also less bioavailable.⁵ Consequently, supplements containing magnesium oxide or hydroxide often include up to 60% more magnesium to compensate for lower absorption rates.⁶

Loose stools from magnesium supplementation indicate either that your body isn’t fully absorbing the magnesium or that you’re taking too much at once. To avoid potential laxative effects, consider splitting your dose into smaller amounts throughout the day. Try magnesium oxide with BubbForest Premium Magnesium.

Magnesium Chloride

Magnesium chloride, often found in seawater, is believed to be highly bioavailable.^5-6aMagnesium chloride is available in flakes that you can add to bathwater or a foot soak, as well as in magnesium oil. This form is ideal for those who have difficulty taking magnesium orally or prefer a topical application.

Magnesium Oil

Magnesium oils are becoming popular as a convenient way to supplement magnesium. Quality magnesium oils, made from magnesium chloride and water, create a super-saturated brine that absorbs easily into the skin without leaving residue. Typically available in a spray bottle, you can apply magnesium oil directly after bathing to also help moisturize your skin.

Magnesium Sulfate

You may know this type of magnesium as Epsom salt. Similar to magnesium chloride, it can be dissolved in a warm bath for a relaxing soak. Magnesium sulfate has lower bioavailability than magnesium chloride, but it also supplies sulfur, which can soothe tired muscles. This makes it especially popular among athletes for post-exercise recovery.

Magnesium Carbonate

Magnesium carbonate, found naturally as dolomite or magnesite, is ground into a fine powder for use in supplements. Due to its fine texture and excellent water solubility, magnesium carbonate is often used in calming magnesium powder drinks like Mellow Mag, a naturally-flavored, replenishing drink mix perfect for unwinding after a busy day.

Magnesium Chelates

Chelated mineral supplements, such as magnesium chelates, are minerals bound to amino acids, enhancing absorption.⁷ There are various types of magnesium chelates, each providing additional benefits through different amino acids.

Magnesium amino acid chelates include:

• Magnesium Glycinate – bound with glycine, ensures optimal bioavailability⁸
• Magnesium Lysinate – bound with lysine, beneficial for skin health⁹
• Magnesium Orotate – bound with orotic acid, supports heart health¹⁰
• Magnesium Taurate – bound with taurine, promotes calmness and heart health¹¹
• Magnesium Aspartate – bound with aspartic acid, combats fatigue and boosts cellular energy¹²
Magnesium L-Threonate – bound with threonic acid, enhances mental sharpness and cognitive health¹²
• Magnesium Malate – bound with malic acid, supports energy production¹²

While chelated magnesium supplements may be more expensive due to the complex manufacturing processes, their high bioavailability makes them an excellent choice for enhancing your body’s magnesium levels.

The Best Type of Magnesium for You

There are various types and forms of magnesium supplements, each differing in benefits and bioavailability. Supplements like magnesium chelates offer additional benefits due to the accompanying amino acids. The best magnesium supplement for you depends on the benefits you seek. If you aim to boost magnesium levels and support heart health, consider magnesium taurate or magnesium orotate. For optimal bioavailability, BubbForest Albion Magnesium Glycinate is an excellent choice. For a relaxing, body-soothing magnesium drink, try our favorite—Mellow Mag in either raspberry lemonade or orange flavor, providing 330 mg of magnesium per serving to aid in calcium absorption and promote strong bones.

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About Lindsey Toth, MS, RD

Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for pie. She encourages people to take charge of their health by finding a balance between enjoyment and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have, which inspired her career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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