Which Forms of Magnesium Should You Be Taking? Full list

Magnesium is the most abundant mineral in the body and the most deficient. The human body requires a lot of magnesium to operate properly. This makes sense since 50% of it is needed for healthy bones with the additional magnesium needed for over 300 biochemical reactions in the body. Magnesium is critical within the nervous system for skeletal and cardiac muscle operations. It should be no surprise then that a deficiency in this critical mineral results in difficulty handling stress, sleep, overall weakness and decreased cardiac function.

But how are you going to know which form to use? For sleep and stress the overwhelming choice is  magnesium glycinate . However, we have created the complete checklist of common forms of magnesium for an easy to use reference.

This commonly goes by the name of Epsom Salt ^™ It has a low level of magnesium and low absorption rates as well. It’s mostly used in therapeutic baths to relieve muscle tension and inflammation.

This is formed when magnesium is treated with citric acid to form a salt. It has a lower concentration of magnesium, but is high in bioavailability. This is also used as a laxative with the benefit of aiding kidney stone passage.

This is a very effective form of magnesium and is helpful in supporting electrolyte balance. It is also helpful in detoxification, though too much can cause nausea.

Like magnesium citrate this is a salt that is formed in the presence of orotic acid. This is easily the most expensive form of magnesium and is occasionally marketed as having the highest bioavailability with the added benefit of easy cell membrane passage. There is no scientific proof of that the bioavailability is higher than the previous two forms mentioned, but it is still a good form.

Magnesium is an ion and the chelated forms have been chemically attached to an amino acid. These compounds typically improve absorption like magnesium glycinate, lactate, aspartate, malate, taurate, etc.

This magnesium has the highest bioavailability, is the most readily absorbed form and is in our Relaxity Mg . The glycinate is also optimal in applications for sleep and stress, which is why we have this in our Zen Sleep and Zen Calm . Magnesium glycinate has been shown to improve secretion of melatonin aiding in returning individuals to their normal circadian rhythms. It is also thought of as a mood elevator because of its influence in serotonin melatonin secretion.

This is a very common form and when people complain that magnesium gives them diarrhea, this is the form they are consuming. This application is mainly as a laxative. This is the most common form in supplements as it is cheap and has a very low absorption rate. Good quality supplements will not use this form.

Often employed when treating digestive issues. This should be avoided with individuals having kidney related problems.

This is chalk and is a drying agent. This can be used as a laxative though citrate is preferable.

This form is most often used as an excipient (additive) in supplements. It is used as a flow agent to make the powders flow easily through manufacturing equipment. Some have speculated that it reduces t-cell count in the immune system, but the science seems somewhat inconclusive. This form of magnesium should be avoided just in case.