What is the best form of magnesium?

As a health and nutrition expert with a background in biochemistry, I often get asked about the best forms of various supplements, including magnesium. Magnesium is an essential mineral that plays a crucial role in many biological processes, such as nerve function, muscle contraction, and energy production. There are several forms of magnesium supplements available, each with its own characteristics and bioavailability. The best form of magnesium for an individual can depend on various factors, including their specific health needs, the presence of any medical conditions, and personal preferences. Here are some common magnesium supplements and their features: 1. Magnesium Citrate: Often used as a laxative, it is water-soluble and may cause diarrhea in some individuals. 2. Magnesium Glycinate: This form is amino acid chelated, which may improve its bioavailability and is considered gentle on the stomach. 3. Magnesium Malate: It is a combination of magnesium and malic acid, which is beneficial for those with fatigue or fibromyalgia. 4. Magnesium Chloride: This form is highly bioavailable and can be used topically or orally. It's often used in transdermal applications like magnesium oil. 5. Magnesium Sulfate (Epsom Salt): Known for its use in baths for muscle recovery, it is also water-soluble and can be taken orally but may cause gastrointestinal upset. 6. Magnesium L-Threonate: This form is unique because it can cross the blood-brain barrier, potentially offering benefits for cognitive function. The best form of magnesium is often considered to be one that is easily absorbed and gentle on the digestive system. Magnesium Glycinate is often recommended for its bioavailability and gentleness. However, it's important to consult with a healthcare professional to determine the most appropriate form for your individual needs.

Forms of magnesiumChloride. Because of its water solubility, magnesium chloride is probably the most bioavailable form of magnesium. ... Glycinate. ... Malate. ... Sulfate. ... Taurate & Orotate. ... Threonate. ... Mag water. ... Citrate (Why I don't recommend the popular, Natural Calm)More items...