From the Research
Ranking of Magnesium Types by Quality and Bioavailability
Based on the available studies, the following is a list of magnesium types ranked by quality and bioavailability:
- Magnesium malate: highest bioavailability, with high tissue concentration levels in the brain and association with decreased anxiety indicators 1
- Magnesium acetyl taurate: second highest bioavailability, rapidly absorbed and able to pass through to the brain easily 1
- Magnesium chloride: high bioavailability, with continuous low-dose magnesium release throughout the gastrointestinal tract, improving absorption and bioavailability 2, 3
- Magnesium lactate: high bioavailability, equivalent to magnesium chloride and magnesium aspartate 3
- Magnesium aspartate: high bioavailability, equivalent to magnesium chloride and magnesium lactate 3
- Magnesium citrate: lower bioavailability compared to organic formulations, but still effective in maintaining physiological levels in healthy people 4
- Magnesium oxide: low bioavailability, with poor absorption and low urinary magnesium excretion 1, 5, 3
- Magnesium sulfate: low bioavailability, with limited data available on its absorption and effects on the body 1
- Magnesium effervescent tablets: better bioavailability compared to capsules, due to the ionization of magnesium before ingestion 5
- Magnesium glycinate: no direct data available on its bioavailability, but may have similar properties to other organic magnesium salts
- Magnesium orotate: no direct data available on its bioavailability, but may have similar properties to other organic magnesium salts
- Magnesium chelate: no direct data available on its bioavailability, but may have similar properties to other organic magnesium salts
- Magnesium L-threonate: no direct data available on its bioavailability, but may have similar properties to other organic magnesium salts
- Magnesium taurate: no direct data available on its bioavailability, but may have similar properties to magnesium acetyl taurate
Factors Affecting Bioavailability
The bioavailability of magnesium supplements can be affected by various factors, including:
- Formulation: inorganic formulations appear to be less bioavailable than organic ones 4
- Dose: the percentage of absorption is dose-dependent 4
- Administration: effervescent tablets may have better bioavailability compared to capsules due to the ionization of magnesium before ingestion 5
- Individual factors: age, health status, and prior magnesium levels can affect the bioavailability of magnesium supplements 4