Magnesium glycinate consists of magnesium chelated to glycine, an amino acid. This chelated compound has demonstrated superior bioavailability compared to magnesium oxide, chlorides, and sulfates which are more poorly absorbed (DiSilvestro et al., 2013). It's popularity stems from the fact that it is less likely to cause diarrhea. (Blancquaert et al., 2019).
Potential Benefits Bioavailable magnesium forms like glycinate may aid sleep, relaxation, blood sugar control, heart health, and bone density (Koc et al., 2022; Ates et al., 2019; Zhang et al., 2016; de Baaij et al., 2015).
While magnesium glycinate is gaining popularity for its superior absorption and bioavailability, several other forms of magnesium serve specific purposes:
Sucrosomial Magnesium This relatively new form encases magnesium in phospholipids and sucrose esters to enhance absorption. Studies indicate sucrosomial magnesium leads to faster and higher elevations in magnesium levels compared to oxide and bisglycinate forms (Calliis Biotech, 2022).
Magnesium L-threonate (MgT) is gaining attention for its ability to elevate magnesium levels in the cerebrospinal fluid and brain. Research suggests potential cognitive benefits like improved learning, working memory, and neuroprotective effects for neurodegenerative diseases (Sun et al., 2016; Shen et al., 2019; Sadir et al., 2019). MgT may also modulate gut microbiota involved in neuroinflammation (Liao et al., 2023).
Magnesium Oxide: One of the most common forms, magnesium oxide provides a high concentration of elemental magnesium. Despite lower absorption rates, it is useful for relieving constipation and acid reflux due to its laxative effects (Blancquaert et al., 2019).
Magnesium Citrate: More bioavailable than oxide, citrate is valued for improving digestion and preventing constipation. Its mild laxative properties make it beneficial for bowel cleansing before medical procedures (Pardo et al., 2021).
Magnesium Chloride and Lactate: These highly absorbable forms are less likely to cause diarrhea. They are ideal for rapid magnesium replenishment, particularly in cases of deficiency, as well as supporting detoxification pathways.
Magnesium Sulfate: Used clinically, magnesium sulfate can be administered intravenously. This allows for immediate effects in emergency situations like severe asthma attacks or pregnancy complications like preeclampsia.
Magnesium Orotate: Featuring orotic acid to enhance solubility, this form is prized for its potential to support cardiovascular health and athletic performance by optimizing energy production pathways.
Magnesium Taurate combines magnesium with the amino acid taurine, offering potential benefits across cardiovascular, neurological, and antioxidant domains. Research suggests it may help reduce blood pressure, prevent arrhythmias, provide neuroprotection after brain injuries, mitigate oxidative stress and cardiotoxicity, slow cataract progression in hypertension, and even offer a superior alternative to magnesium sulfate for managing pre-eclampsia and eclampsia during pregnancy.
Magnesium Malate combines magnesium with malic acid, offering a unique profile that may benefit metabolic health, muscle function, and antioxidant status. Studies suggest it can improve lipid and glucose levels in metabolic conditions, provide an energy boost by supporting the Krebs cycle for conditions like fibromyalgia, and potentially support bone health by influencing calcium absorption, though more research is still needed in this area. Additionally, magnesium malate demonstrates antioxidant effects that can help reduce oxidative stress.
How to supplement with Magnesium
Experts advise a complex with multiple forms like glycinate, taurate, malate, orotate to combine absorption benefits with other effects. Start around 200-300mg (elemental magnesium) gradually increasing to 320-420mg as a maintenance dose, with meals. For replenishing a magnesium deficiency, the dose may increase further. Many brands do boldly claim 1000mg per serving and similar, so be sure to look a the nutrition panel as part of the purchase decision process.
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On labels, look out for elemental magnesium on the nutrition panel vs the overall amount of the magnesium salt or chelate that is commonly stated and a cause of confusion.
While supplements can enhance bioavailability and aid in correcting a deficiency, dietary magnesium from vegetables, nuts, seeds and whole grains is also important. Consult a doctor before supplementing, especially with kidney issues or medications.
Magnesium Breakthrough Supplement contains 7 Types of Magnesium in 1 Supplement. For those seeking a comprehensive magnesium supplement, Magnesium Breakthrough by BIOptimizers provides the full spectrum of all seven bioavailable magnesium forms - glycinate, bisglycinate, sucrosomial, malate, orotate, taurate, and citrate. Combined with vitamin B6, this unique formulation aims to deliver magnesium to every tissue in the body.
The different magnesium types target specific benefits like promoting healthy stress responses, relaxation, cognitive function and overall neurological health. The inclusion of multiple absorbable forms may help overcome common dietary magnesium deficiencies more effectively than single-form supplements.
While dietary magnesium from whole foods is ideal, a high-quality magnesium complex like Magnesium Breakthrough can be a valuable option for those needing an enhanced bioavailability boost from supplementation.
In summary, whether choosing an individual form like the highly bioavailable glycinate or a curated multi-form supplement, optimizing magnesium levels through quality supplementation combined with a magnesium-rich diet can support overall health and cellular function.
Explore Magnesium Articles: Magnesium
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References
Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and testing bioavailability of magnesium supplements. Nutrients, 11(7), 1663. Link to paper.
Pardo, M. R., Garzón, S., & Calvo, M. I. (2021). Review of the bioavailability of different magnesium salts used in food supplements in healthy subjects. Food & Function, 12(1), 5004-5015. Link to paper.
McCarty, M. F. (1996). Magnesium taurate for the prevention and treatment of cardiovascular diseases. Medical Hypotheses, 47(1), 57-60. Link to paper.
Hosgorler, F., Akgun, T., Aksu, U., Ulugol, A. (2020). Magnesium acetyl taurate prevents tissue damage following spinal cord injury in rats. Magnesium Research, 33(4), 129-137. Link to paper.
Shrivastava, P., Choudhary, R., & Bodakhe, S. H. (2018). Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. Journal of Traditional and Complementary Medicine, 8(2), 278-285. Link to paper.
Choudhary, R., & Bodakhe, S. H. (2016). Magnesium taurate prevents progression of cataract in hypertensive patients: a hypothesis. Magnesium Research, 29(2), 46-49. Link to paper.
Vitamin D and cholesterol are metabolically linked because cholesterol is a key precursor for the skin's synthesis of vitamin D3 when exposed to sunlight.
Cholesterol is a waxy substance found in all cells, essential for producing hormones, vitamin D, and bile acids that aid digestion. While high LDL (bad) cholesterol contributes to plaque buildup in arteries, cholesterol is necessary for many vital functions.
Magnesium may also be the key to unlocking deep, restorative sleep.
Insomnia, restlessness or night craps getting in the way of your sleep? These are signs of a magnesium deficiency.
Chronic stress, busy schedules, and excessive screen time before bed, millions of Australians struggle to get quality shut-eye. However, research continues to support the idea of a simple solution: getting enough of the essential mineral magnesium.
The most frequent stress-related complaints are also prevalent in a magnesium deficient person:
