What is the best magnesium? Discover its different shapes
It's no secret that magnesium has many benefits for our body . This is why it is necessary to pay particular attention to our diet in order to provide the necessary nutrients to our body.
Our guide article on magnesium will allow you to learn more about its benefits and its beneficial actions for our body. Here we invite you to find out which magnesium is best and in what form.
What is the best magnesium?
Magnesium is present in food supplements in the form of “salt”, namely a combination of magnesium with another mineral.
There are many forms of magnesium, which can be separated into 3 categories: insoluble inorganic salts (oxide, chloride, hydroxide, etc.), soluble organic salts (citrate, lactate, etc.) and soluble organic complexes (malate, bisglycinate). ). These different forms do not all have the same characteristics.
What sets them apart: their elemental magnesium content, their bioavailability (amount of magnesium actually absorbed by the body), their adverse effects and of course… their price.
So, what is the best magnesium, which form to choose and why? Let's take a closer look at the different forms commonly found in dietary supplements.
Magnesium oxide and hydroxide
These are two very common and inexpensive forms of magnesium.
Despite their high content of the element magnesium, magnesium oxide and hydroxide are very poorly assimilated by the body and have a laxative effect.
Marine magnesium
Marine magnesium is a natural form extracted from seawater.
It is a mixture of inorganic salts such as oxide or hydroxide, having a good elemental magnesium content but a fairly low bioavailability. Furthermore, it can cause various digestive discomforts.
Magnesium citrate
Magnesium citrate is a magnesium salt bound to citric acid. Well absorbed and assimilated by the body, citrate is a fairly popular form.
However, it can have a slight laxative effect, which means consuming it with caution (by gradually increasing the dose, for example).
Magnesium malate
It is obtained by combining magnesium and malic acid, which is found in fruits such as oranges.
Together, they form a magnesium salt with excellent bioavailability (significantly higher than previous forms of magnesium). Another advantage: malate helps to “chelate” heavy metals, that is to say, to capture them and then be able to eliminate them from our body.
We recommend you
Magnesium
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
Magnesium bisglycinate
Magnesium bisglycinate is a 3rd generation magnesium salt composed of magnesium and glycine, an amino acid known for its soothing and relaxing properties.
This chelated form, ultra assimilable, is also very well tolerated by the body. Like malate, bisglycinate does not cause any digestive problems and does not accelerate transit. In our opinion, it is the best magnesium.
Its advantage: its elemental magnesium content is slightly higher than malate. In case of magnesium deficiency, it is a good ally to replenish yourself efficiently and quickly.
This form is also ideal for athletes but also for people who are stressed, tired or who suffer from sleep disorders. It is also recommended for people with a fragile intestine and for whom other forms of magnesium could have a negative effect.
To summarize, here is a comparative table of the different forms of magnesium:
| Shape | Magnesium element content | Bioavailability |
| Magnesium oxide | 60.3% | Weak |
| Magnesium hydroxide | 41.5% | Weak |
| Magnesium citrate | 16% | High |
| Magnesium malate | 15% | Very high |
| Magnesium bisglycinate | 20% | Very high |
What is the best form of magnesium?
To the question what is the best magnesium? Malate and bisglycinate are the two preferred forms.
Certainly more expensive due to their more complex manufacturing process, they have an interesting magnesium content, are highly bioavailable and are very well tolerated by the body.
Why is magnesium alone never found in food supplements?
In food supplements , the best magnesium is most often accompanied by taurine and vitamin B6. These substances have the advantage of optimizing its effects and absorption. We detail in more detail in this article why magnesium and vitamin B6 form an essential duo and why it is strongly recommended to choose a supplement that contains it.
We recommend you
Magnesium
Synergistic formula based on 3rd generation magnesium bisglycinate.
- ✅ High absorption magnesium
- ✅ 300 mg of magnesium per dose
- ✅ With Taurine and Vitamin B6
- ✅ Made in France
