Which magnesium to choose? Which form is the best?

The best assimilable forms of magnesium – what to look for?

The best magnesium is a mineral component available in a highly absorbable form, which is characterized by excellent solubility, absorbability and bioavailability. It is a product containing the form of an element that does not contribute to the occurrence of undesirable side effects, and at the same time allows effective supplementation of the valuable compound.

In order for magnesium to be easily absorbed in the human body, the mineral component must dissolve, releasing the Mg²⁺ ion, which will allow it to be absorbed in the body. Thus, it can be concluded that the degree of solubility of magnesium salts largely affects the absorption of the element. In addition, the form of the macroelement is also important - other properties may have organic salts, and others - inorganic forms of magnesium, as well as bioavailability, the degree to which nutrients delivered to the body along with the daily diet and supplements are transformed into well-absorbed forms of magnesium.

Type of magnesium salt	Solubility	Characteristic
Magnesium citrate	200 g/dcm³	Magnesium citrate is a combination of a magnesium molecule with citric acid, creating an easily water-soluble compound that can be effectively absorbed in the human gastrointestinal tract. It is a form of the element willingly used in dietary supplements, the bioavailability of which can reach up to 90%. Due to the fact that magnesium citrate may have mild laxative properties, the compound may be a good solution among people who have difficulty defecating.
Magnesium taurate	data not available	Magnesium taurate is a magnesium chelate that is a combination of magnesium molecules with taurine, which is a well-absorbed form of the element. It is a type of magnesium salt recommended especially among consumers struggling with cardiovascular problems, which can support the work of the heart and nervous system. Magnesium taurate is also considered a form of the compound safe for the digestive system, which does not cause laxative effects.
Magnesium lactate	33 g /dcm³	Magnesium lactate is an organic form of an element that combines magnesium with lactic acid. This is a well-absorbed form of macroelement, which is often recommended among people with stomach problems - studies have shown that magnesium lactate is a mild form of the compound for the digestive system.
Magnesium malate	data not available	Magnesium malate is a combination of magnesium and malic acid. It is a form of a compound distinguished by high bioavailability. Due to the fact that magnesium malate plays an important role in energy production and ATP synthesis, the substance may be a good solution among people who want to increase the energy level in the body.
Magnesium carbonate	1,8 g/dcm³	Magnesium carbonate is an inorganic form of a compound that combines magnesium with carbonic acid. It is a rarely used substance with poor solubility, which is characterized by low bioavailability and absorption in the human body.
Magnesium oxide	0,01 g/dcm³	Magnesium oxide is an inorganic salt that is considered the least absorbable form of the compound. The analyses carried out so far suggest that the absorption of magnesium oxide oscillates at the level of 4%, and due to the fact that it is a cheap and light form of the element, magnesium oxide is sometimes used in budget dietary supplements.

In addition to the magnesium forms listed in the table, on the store shelves there are also dietary supplements containing magnesium aspartate or magnesium threonate, which are distinguished by relatively good absorption of the element, as well as magnesium glycinate, which is considered a magnesium chelate, which is an excellent choice among people struggling with a sensitive digestive system. In addition, magnesium preparations containing magnesium chloride are also available, which seems to be the best choice among the inorganic forms of the element, which is due to the fact that magnesium in the form of chloride is characterized by good solubility in water.

Organic or inorganic magnesium?

A division often used among magnesium preparations is the distinction between organic and inorganic salts. The data obtained so far indicate that organic magnesium salts are the best assimilability, among which one can mention:

magnesium citrate,
magnesium aspartate,
magnesium lactate,
magnesium malate,

what makes that, consumers who are wondering what is the best magnesium on the market, should decide for preparations containing organic magnesium salts.

Inorganic magnesium, which can include, among others, magnesium carbonate, magnesium oxide or magnesium sulfate, is characterized by a much lower bioavailability and can sometimes cause undesirable gastrointestinal symptoms. The exception is only magnesium chloride, which is distinguished by excellent solubility in water and can be a valuable supplement to magnesium preparations.

Can a magnesium supplement be as good as a drug?

Medicines are products controlled at every stage of production and sales, the action of which is supported by numerous scientific studies. These are safe medicines, most often available in the form of tablets or capsules. Although it is widely believed that pharmaceuticals are better solutions than dietary supplements available on the market, valuable magnesium preparations can also be found on store shelves, which can be an effective supplement to the daily menu.

Good dietary supplements are products from proven manufacturers who comply with quality requirements during the production of magnesium preparations, containing well-absorbed magnesium salt. These are proposals characterized by a lower price than magnesium drug, which are a concentrated source of the desired substance, distinguished by laboratory-confirmed quality.

For this reason, it seems that magnesium supplementation may also be a valuable dietary supplement among people struggling with element deficiency or increased demand for the compound, as drugs available in the pharmacy.

Which magnesium is best absorbed? TOP 3

The best magnesium in tablets is a well-studied and safe preparation that contains an easily absorbable form of the element, characterized by a trouble-free and effective supply of valuable compound to the body. The preparations offered by the OstroVit brand, which contain the desired magnesium ions, are considered well-absorbed magnesium, and in addition are often enriched with other valuable compounds. These are high-quality products available at attractive prices that allow you to effectively meet the demand for the valuable macroelement.

Magnesium ranking OstroVit - top 3:

OstroVit Magnesium Citrate 400 mg + B6 90 tablets - a dietary supplement available in the form of easy-to-swallow tablets, which provides the body with a well-absorbed form of the element, which is magnesium citrate, and at the same time contains the component, which is vitamin B6, which can increase the bioavailability of the mineral component;
OstroVit Triple Magnesium 100 g - a preparation available in the form of a powder with a natural flavour, which contains three forms of magnesium (citrate, lactate and magnesium carbonate) in one product, which has a beneficial effect on the bioavailability of magnesium contained in the dietary supplement;
OstroVit Magnesium + Potassium 20 effervescent grapefruit tablets - a product that provides the human body with both magnesium and potassium and vitamin B6, distinguished by the delicious flavour of refreshing grapefruit and an affordable form of effervescent tablets, which allows trouble-free supply of the preparation.

Which magnesium is best absorbed? The best choice are organic magnesium compounds, such as citrate, lactate, magnesium malate.

Good magnesium - summary

The best assimilable magnesium is an element available in the form of organic salts, which is distinguished by great solubility in water. Magnesium citrate seems to be an excellent choice, although magnesium chelates are also becoming more and more popular among consumers, including magnesium taurate or magnesium glycinate.

When looking for a valuable dietary supplement that will enable effective supplementation, facilitating the daily demand for the valuable element, it is worth paying attention to the form of the ingredient used in the preparation and choosing a product that is distinguished by high bioavailability. It is also worth reaching for dietary supplements containing compounds that facilitate the absorption of magnesium, which include, among others, vitamin B6.

Bibliography:

Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.

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