Spot the Difference: 5 Forms of Magnesium

Like all vitamins and minerals, magnesium comes in many different forms. Each of these forms works slightly differently. These differences include the form’s bioavailability and absorption rates ⁽¹⁾.

In supplementation, the magnesium used comes in the form of a magnesium molecule that is attached to a carrier molecule ⁽²⁾. These carrier molecules are most commonly an amino acid or organic acid with the purpose of aiding the body to recognise the magnesium and subsequently assist its absorption ⁽²⁾.

Five forms of magnesium that are commonly used in supplements are Magnesium Oxide, Magnesium Phosphate, Magnesium Citrate, Magnesium Glycinate, and Magnesium Glycerophosphate.

Magnesium Oxide is a form of magnesium that is bound to an oxygen molecule ⁽³⁾. This form of magnesium is commonly associated with the nutrient’s role in maintaining energy levels within the body ⁽⁴⁾.

Magnesium is involved in generating adenosine triphosphate (ATP), which is involved in providing energy for body cells ⁽⁴⁾.

Research also indicates that magnesium contributes to red blood cell oxygenation by supporting the transport of oxygen from the blood into the cells ⁽⁵⁾.

Magnesium Phosphate is a magnesium molecule that is paired with a phosphate salt ⁽⁶⁾. Both magnesium and phosphorous are minerals that play an important role in bone health.

Research suggests that approximately 66% of magnesium ⁽¹⁾ and around 85% of the phosphorous contained in phosphate within the body is distributed and stored in the bones ⁽⁷⁾.

Magnesium also helps the body absorb and utilise vitamin D and calcium, which are both important nutrients for supporting bone health ⁽⁸⁾.

Magnesium Citrate is a magnesium molecule that is bound with citric acid ⁽⁹⁾. Research indicates that this is one of the most bioavailable forms of magnesium ^(9,10), meaning it is one of the easiest for the body to absorb and use.

Evidence comparing Magnesium Citrate to other inorganic forms of magnesium demonstrates its superior absorption rate ⁽¹⁰⁾.

Magnesium Glycinate is a form of magnesium that is combined with amino acid glycine ⁽¹¹⁾. This form of magnesium is particularly well tolerated by the stomach ⁽¹¹⁾, so it may be more suitable for those who experience digestive discomfort associated with supplementation.

Magnesium Glycerophosphate is a magnesium molecule that is attached to glycerol and phosphoric acid ⁽¹²⁾.

It is highly bioavailable, which means it has a high absorption rate in the body with minimal disruption to the gastrointestinal system ⁽¹³⁾. Research has shown that Magnesium Glycerophosphate is absorbed by the body in 2-3 hours ⁽¹³⁾.

The information provided in reference to this ingredient is general in nature and provided as information only. Any product specific therapeutic claims for this ingredient are linked to specific dosage requirements based on evidence of traditional or scientific nature.

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9. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 6099959, Magnesium citrate. Retrieved December 3, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-citrate.

10. Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium research, 16(3), 183–191.

11. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 84645, Magnesium glycinate. Retrieved December 3, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycinate.

12. National Center for Biotechnology Information (2021). PubChem Compound Summary for CID 10012877, Magnesium glycerophosphate. Retrieved December 3, 2021 from https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-glycerophosphate

13. Isaltis. Science and research of chelated magnesium glycerophosphate. Isaltis, 2017

Ruby Grant
Bachelor of Health Science (Nutritional Medicine), Health and Wellness, General
Bachelor of Naturopathy

Ruby Grant is a clinical nutritionist and Technical Product Development & Education Manager at Brauer. Ruby has a Bachelor of Health Science (Nutritional Medicine) from Torrens University Australia as well as a Bachelor of Naturopathy.