Which magnesium is best? A practical guide to forms, absorption, and tolerability.
Do you sometimes stand bewildered in front of the endless shelf of magnesium supplements? Magnesium oxide, magnesium citrate, magnesium glycinate – the selection is vast, the promises on the packaging sound similar, and yet the question remains: which magnesium is good and which is best absorbed?
The answer lies not only in the milligram amount, but in a crucial factor that is often overlooked: the bioavailability of magnesium. A simple analogy helps to better understand this.
Imagine magnesium as an important passenger. The compound it's bound to—for example, citrate or glycinate—is the taxi. And just like in real life, not every taxi gets its passenger to their destination with equal efficiency. Some are fast and reliable, others are bumpy along the way. This efficiency is precisely what determines which form of magnesium the body absorbs best.
A classic example of an inefficient compound is magnesium oxide. The difference between magnesium oxide and magnesium citrate is significant: with magnesium oxide, only a small portion of the magnesium actually reaches the cells. The rest is excreted and can cause gastrointestinal problems. Anyone wondering whether to choose magnesium oxide or citrate should therefore look closely at the details.
Magnesium Bisglycinate Chelate 90 Capsules
372,00 Kč344,00 Kč
Magnesium Citrate 200 mg 180 Tablets
Magnesium Malate 120 capsules
619,00 Kč495,00 Kč
Magnesium oxide vs. magnesium citrate: What is the difference?
The main difference between magnesium oxide and magnesium citrate lies in their absorption. Magnesium oxide versus magnesium citrate clearly shows that citrate is absorbed significantly better. Therefore, in practice, magnesium citrate or oxide is almost always chosen in favor of citrate when it comes to effective supplementation.
However, not all magnesium is created equal. There are different forms of magnesium with varying effects. Which form of magnesium is best depends heavily on the individual's goals.
For digestion and all-round support: When magnesium citrate is the best choice
Those wondering which form of magnesium is best for everyday use often come across magnesium citrate. This compound of magnesium and citric acid is one of the best-researched and most frequently used forms.
Magnesium citrate is well absorbed, making it a popular choice when asked which form of magnesium is best absorbed by the body. Additionally, it has a mild osmotic effect in the intestines. This means it can bind water and gently stimulate digestion.
Therefore, magnesium citrate or oxide is particularly relevant when, in addition to muscle cramps, sluggish digestion or occasional constipation is also a problem. Many people find this effect pleasant, while others are more sensitive. In this case, a lower dosage is recommended.
Anyone wondering whether to use magnesium carbonate or citrate should know: Citrate clearly scores points here as well when it comes to the bioavailability of magnesium.
For sleep and nerves: Magnesium glycinate as a stomach-friendly solution
When the focus is less on digestion and more on inner peace, the question often arises: magnesium citrate or magnesium glycinate?
Magnesium glycinate – also known as magnesium bisglycinate – is bound to the amino acid glycine. Glycine has a calming effect on the nervous system, making this form particularly interesting for stress, nervousness, and sleep problems.
Magnesium glycinate or citrate – the main difference lies in tolerability. Magnesium glycinate is considered particularly gentle on the stomach. Those wanting to know which form of magnesium is gentle on the stomach will usually find the best answer here.
This form is also among the top performers in terms of absorption. For many, the choice between magnesium bisglycinate or citrate is a matter of preference: relaxation or digestion.
For energy and sport: Magnesium malate in focus
Another important category within the types and effects of magnesium is magnesium malate. Here, magnesium is bound to malic acid, which plays a central role in energy metabolism.
This form is particularly suitable for physically active people or those experiencing exhaustion. Anyone wondering which magnesium is suitable for what should consider magnesium malate for muscle activity, regeneration, and fatigue.
Due to its activating properties, it is recommended to take it in the morning or at midday.
Overview of magnesium forms: What types of magnesium are there?
Anyone wondering what types of magnesium exist will quickly come across a long list. Among the most well-known are:
– Magnesium oxide
– Magnesium citrate
– Magnesium glycinate / magnesium bisglycinate
– Magnesium malate
– Magnesium carbonate
The difference between magnesium and magnesium citrate lies not in the element itself, but in its form. This also explains the difference between magnesium and magnesium citrate: the body cannot absorb pure magnesium; it always requires a carrier form.
What to look out for when buying? How to read labels correctly.
Besides the question of which form of magnesium is best, the quality of the product also plays a major role. The crucial factor is the elemental magnesium content. Often, the label states "400 mg magnesium citrate," but the truly relevant information is "of which magnesium: 60 mg."
The ingredient list is also important. High-quality products require few additives. Unnecessary colorings or sweeteners, titanium dioxide, or excessive anti-caking agents should be avoided.
Whether you prefer powder or capsules is a matter of personal preference. Powder allows for flexible dosing, while capsules are convenient for on the go.
Dosage and administration: How to avoid mistakes
For adults, 200–300 mg of elemental magnesium per day is considered a good guideline. Those who take higher amounts at once risk digestive problems – a sign that the body cannot absorb it all.
In this case, splitting the dose helps. This also shows which magnesium the body absorbs best – usually the one that is taken in a more evenly spaced manner.
The timing of intake depends on the form:
– Activating forms in the morning
– Calming forms in the evening
– Magnesium citrate flexible, often in the evening
Quick decision guide: Which magnesium is better for your goal?
| Goal | Best form of magnesium | Reason |
|---|---|---|
| Sleep & Stress | Magnesium glycinate | It has a calming effect on the nervous system. |
| Energy & Sport | Magnesium malate | supports energy production |
| digestion | Magnesium citrate | gently stimulates bowel activity |
| Price-performance | Magnesium citrate | high bioavailability and versatile |
Conclusion: Which form of magnesium is best?
The question of which magnesium is best cannot be answered generally. The best form of magnesium is always the one that suits your body and your goals. Whether magnesium oxide or citrate, magnesium glycinate or citrate – absorption, tolerability, and effectiveness are crucial.
Knowing which magnesium is best absorbed and what the differences are between the various magnesium supplements allows you to make informed decisions and choose the right product. This transforms the magnesium aisle from a challenge into an opportunity for targeted and effective supplementation.
