the various forms of magnesium
Magnesium supplements are available in a variety of forms, each with its unique benefits and uses. The absorption of the various forms of magnesium varies. Some dissolve well in liquid, others are absorbed well in the gut and some are less soluble. It’s a fairly complex science so it’s no wonder we struggle with poor absorption and magnesium deficiency. Here is a bit more information on some of the various forms and bio-availability of magnesium:
Magnesium Chloride:
One of the most bio-available forms of magnesium. Magnesium chloride, as the name ‘chloride’ / ‘salt’ suggests, is derived from the evaporation of seawater. It’s often used in supplementation and as a treatment for magnesium deficiency. Magnesium chloride is water-soluble making is wonderful and easy to use in topical/ transdermal applications. This is the form of magnesium we use in all our formulations.at Aroma Lab.
Magnesium Glycinate:
The most popular and beneficial form of magnesium for anxiety and people who have trouble sleeping. Magnesium glycinate is highly bio-available and readily absorbed in the gut, especially as a water-soluble drink.
Magnesium Oxide:
Probably one of the most well-known forms of magnesium, highly concentrated but with low bio-availability. Magnesium Oxide absorbs relatively poorly in the body. It’s frequently used as a dietary supplement but it may nor the most effective.
Magnesium Citrate:
Interestingly this form of magnesium is found in citrus fruits, giving it that tart, sour flavour that I associate with making Sherbert. Magnesium citrate is one of the most common supplement formulations found in stores worldwide. Also being fairly bio-available it’s typically ingested to replenish low magnesium levels and due to it’s laxative effect, is sometimes used to treat constipation.
Magnesium L- Threonate:
Most well-known form of magnesium to support brain health and cognitive function largely due to its ability to cross the blood-brain barrier. Research has also found that Magnesium Threonate may help reduce the risk of age-related cognitive decline. Magnesium L-threonate is yet another salt-form, derived from mixing magnesium and threonic acid, a water-soluble substance obtained from the metabolic breakdown on vitamin C.
Magnesium lactate:
Another salt variety of magnesium found when magnesium binds with lactic acid. Frequently used as a food additive to fortify beverages and regulate acidity. It’s less popular as a dietary supplement, yet is easily absorbed in the digestive tract and gentler on the digestive system than other forms of magnesium. Some studies have even revealed that this form magnesium may help treat stress and anxiety.
Then there are even more forms of magnesium including Magnesium Malate, Sulfate, Taurate and Orotate (more on these a little later). As you can see the study of the magnesium and its various forms is fairly complex and although magnesium is abundant, we remain notoriously deficient due to it’s complicated bio-availability and intricate nature. Possibly the best answer, as always is “variety is key”. - Until later- Michelle Ackerman (Clinical Aromatherapist)
