From the FDA Drug Label
ACTIVE INGREDIENT Magnesium Glycinate: ~93.75% The most bioavailable form of magnesium is Magnesium Glycinate with a bioavailability of approximately 93.75% 1.
From the Research
The most bioavailable form of magnesium is magnesium l-threonate, as it has been shown to be safe and have high bioavailability in recent studies. To supplement with magnesium, a typical dose is 200-400 mg per day, taken with food. It's best to start with a lower dose and gradually increase to assess tolerance. This form is less likely to cause digestive side effects compared to other magnesium supplements. Magnesium l-threonate is highly bioavailable because it has been demonstrated to be a novel food source for magnesium, containing a high amount of elemental magnesium, and has been shown to be safe for consumption at a maximum intake level of 3000 mg per day by adults, except for pregnant and lactating women, as stated in the study by 2. For optimal absorption, take magnesium l-threonate in divided doses throughout the day rather than all at once. Also, avoid taking it with high-fiber meals or calcium supplements, as these can interfere with absorption. Some other forms of magnesium, such as magnesium citrate, have also been shown to be highly bioavailable, as demonstrated in the study by 3, but magnesium l-threonate has been shown to be safe and have high bioavailability in more recent studies, such as the one by 2. If you're using magnesium for a specific health concern, consult with a healthcare provider to determine the appropriate dosage and duration for your individual needs. They may recommend blood tests to monitor your magnesium levels. Key points to consider when choosing a magnesium supplement include:
- Bioavailability: Magnesium l-threonate has been shown to be highly bioavailable, as stated in the study by 2.
- Digestive tolerance: Magnesium l-threonate is less likely to cause digestive side effects compared to other magnesium supplements.
- Safety: Magnesium l-threonate has been shown to be safe for consumption at a maximum intake level of 3000 mg per day by adults, except for pregnant and lactating women, as stated in the study by 2. It's also important to note that the bioavailability of magnesium can vary depending on the form and dose, as well as individual factors such as digestive health and nutrient deficiencies, as discussed in the study by 4. In general, it's best to consult with a healthcare provider to determine the best course of treatment for your individual needs, as they can recommend the most appropriate form and dose of magnesium based on your specific health concerns and medical history.