From the Guidelines
Magnesium types ranked by quality and bioavailability are not explicitly listed in the provided evidence. However, based on the available information, we can infer the following ranking:
- Magnesium oxide (MgO) is the most studied and recommended form of magnesium, particularly for the treatment of chronic idiopathic constipation (CIC) 1, 2.
- Other forms of magnesium, such as magnesium citrate, magnesium glycinate, magnesium lactate, and magnesium malate, are mentioned as alternatives, but their bioavailability and clinical efficacy are unknown 1.
- Magnesium sulfate is mentioned as a form of magnesium that can be used intravenously or subcutaneously to treat hypomagnesemia 3.
- The bioavailability of magnesium is influenced by various factors, including the type of magnesium compound, intestinal absorption rate, and renal function 4.
Some key points to consider when choosing a magnesium supplement include:
- Magnesium oxide is a commonly used and relatively inexpensive form of magnesium, but it may have a lower bioavailability compared to other forms 1.
- Magnesium citrate and magnesium glycinate are often considered to be more bioavailable and better tolerated than magnesium oxide, but there is limited evidence to support their use 1.
- Magnesium sulfate is typically used for intravenous or subcutaneous administration, but it can also be used orally in some cases 3.
In terms of ranking the top 15 types of magnesium by quality and bioavailability, the evidence is limited, and it is difficult to make a definitive ranking. However, based on the available information, the following list can be proposed:
- Magnesium oxide (MgO)
- Magnesium citrate
- Magnesium glycinate
- Magnesium lactate
- Magnesium malate
- Magnesium sulfate
- Magnesium chloride
- Magnesium aspartate
- Magnesium gluconate
- Magnesium orotate
- Magnesium taurate
- Magnesium L-threonate
- Magnesium N-acetyl taurate
- Magnesium arginate
- Magnesium lysinate
It is essential to note that the ranking of magnesium types by quality and bioavailability is not explicitly stated in the provided evidence, and this list is based on general knowledge and inferences from the available information.
From the Research
Magnesium Types Ranked by Quality and Bioavailability
Based on the available studies, the following are the top 15 types of magnesium ranked by quality and bioavailability:
- Magnesium acetyl taurate: high bioavailability, rapidly absorbed, and easily passes through to the brain 5, 6
- Magnesium malate: high bioavailability, remains in the serum for an extended period 5, 6
- Magnesium citrate: moderate bioavailability, increases muscle and brain magnesium levels in a dose-independent manner 5, 6
- Magnesium glycinate: moderate bioavailability, associated with increased brain magnesium levels 6
- Magnesium oxide (effervescent tablets): moderate bioavailability, better absorbed than capsules 7
- Magnesium oxide (capsules): low bioavailability, minimal increase in urinary magnesium excretion 7
- Magnesium sulfate: low bioavailability, commonly prescribed but has low bioavailability compared to other forms 5
- Magnesium gluconate: not ranked due to limited studies, but may have moderate bioavailability
- Magnesium lactate: not ranked due to limited studies, but may have moderate bioavailability
- Magnesium orotate: not ranked due to limited studies, but may have moderate bioavailability
- Magnesium chloride: not ranked due to limited studies, but may have moderate bioavailability
- Magnesium aspartate: not ranked due to limited studies, but may have moderate bioavailability
- Magnesium L-threonate: not ranked due to limited studies, but may have high bioavailability
- Magnesium bisglycinate: not ranked due to limited studies, but may have moderate bioavailability
Factors Influencing Bioavailability
The bioavailability of magnesium is influenced by several factors, including:
- Dose: high doses may lead to lower bioavailability 8, 9
- Food matrix: dietary factors such as phytate, oxalate, and fiber can impair magnesium uptake 9
- Type of magnesium salt: organic salts may have slightly higher bioavailability than inorganic compounds 8, 9
- Solvent: magnesium absorption may be enhanced by solvent drag 6
- Endogenous magnesium status: magnesium intake dose combined with endogenous magnesium status is more important than the type of magnesium salt 9