From the Research
Bioavailability of Magnesium Compounds
The bioavailability of magnesium compounds varies depending on the type of compound and other factors.
- Magnesium malate and magnesium acetyl taurate have been found to have high bioavailability, with magnesium malate having the highest area under the curve calculation and magnesium acetyl taurate being rapidly absorbed and able to pass through to the brain easily 1.
- Magnesium citrate malate has also been shown to be a bioavailable source of magnesium, although the extent of its bioavailability cannot be established due to the lack of an appropriate comparator in studies 2.
- Organic formulations of magnesium, such as magnesium chloride, magnesium lactate, and magnesium aspartate, appear to be more bioavailable than inorganic formulations, such as magnesium oxide 3, 4.
- The type of magnesium salt appears to be less relevant than the dose and other factors, such as dietary factors and the food matrix, which can influence bioavailability 5.
Factors Influencing Bioavailability
Several factors can influence the bioavailability of magnesium, including:
- Dose: The amount of magnesium ingested can affect bioavailability, with higher doses leading to lower relative uptake 5.
- Food matrix: The presence of other minerals, fibers, and other dietary components can impair or enhance magnesium uptake 5.
- Dietary factors: Proteins, medium-chain-triglycerides, and low- or indigestible carbohydrates can enhance magnesium uptake, while high doses of other minerals, phytate, and oxalate can impair uptake 5.
- Magnesium status: The endogenous magnesium status can affect bioavailability, with higher absorption usually followed by higher excretion of the mineral 5.