We hear a lot about the importance of getting enough magnesium in our diet, and for some people, that often includes taking a supplement. But did you know there are many different forms of magnesium available? What do you know about these types of magnesium, and why your body needs them?
Forms of magnesium
A quick internet search reveals about a dozen different forms of magnesium found in foods and supplements. Among them are magnesium ascorbate, aspartate, carbonate, chloride, citrate, fumarate, gluconate, glycinate (aka bisglycinate), lactate, malate, orotate, oxide, sulfate, taurate, and threonate. Each of these forms of magnesium contains elemental magnesium plus an atom or molecule that is chemically bound to it and serves as a carrier for the mineral. Such forms of magnesium supplements are referred to as being chelated.
Read about what type of magnesium is right for you
The RDA for women is 310 to 320 mg elemental magnesium, while pregnant women need 350 to 360 mg; for men, it is 400 to 420 mg. Research shows that 48 percent of Americans consume less than the recommended amount of magnesium from their food, indicating that supplementation is needed.
Here we focus on a few of the chelated forms: bisglycinate (aka, glycinate), orotate, and threonate and their benefits. While all of these forms of magnesium provide the basic benefits attributed to magnesium—better sleep, relief from PMS symptoms, enhanced exercise performance, benefits to mental health, inflammation control, migraine prevention, and more—they also provide extra advantages depending on their form.
Bisglycinate and oxide
Bisglycinate is a form of magnesium that is bound to two glycine molecules. Glycine is an amino acid that can be found in some foods (legumes, meat, dairy, fish) and supplements. The combination of elemental magnesium and glycine enhances absorption of the mineral by more than 200 percent than other forms of magnesium supplements. That makes it a highly bioavailable form of magnesium.
Bisglycinate magnesium also can reduce the risk of stomach upset and even assist with sleep because of its ability to relax the muscles. That’s because glycine is a relaxing neurotransmitter. New Roots Herbal’s Magnesium Bisglycinate Plus offers these advantages with its combination of magnesium bisglycinate and magnesium oxide.
You also can take bisglycinate alone as a powder and without magnesium oxide. The addition of vitamin C to the formula improves absorption. Gentle on your stomach and easy to add to water or your favorite healthy beverage, this bisglycinate supplement also supports muscle and heart function.
Read about taking magnesium to relieve these 6 health conditions
Magnesium threonate
This form of magnesium is created when magnesium is combined with threonic acid, resulting from the metabolic breakdown of vitamin C. Magnesium threonate is highly absorbable and improves cognitive function better than magnesium sulfate. More specifically, animal research has shown that magnesium threonate can positively impact working memory, long- and short-term memory, and learning abilities.
The use of magnesium threonate also can help maintain a healthy balance of electrolytes, which is essential for heart and other muscle functioning. New Roots Herbal magnesium threonate supplement provides all of these benefits and more.
Magnesium orotate
This form of magnesium gets high ratings regarding supporting and maintaining heart health. Magnesium orotate works to regulate healthy electrolyte balance, which is especially critical for optimal heart function. Heart Mag is a well-researched supplement that can assist in this goal.
Some new research (April 2022) has indicated that magnesium orotate may help manage individuals who have gastroenterological conditions. One reason appears to be the ability of magnesium orotate to impact the gut-brain axis.
How to take magnesium supplements
Each form of magnesium should be taken as directed on the label or per your healthcare provider’s instructions. However, what if you want to take more than one form of magnesium? And when during the day should you take magnesium?
Each form of magnesium has its own set of symptoms or health conditions it may help more than others. For example, you can take magnesium citrate and glycinate together if you want to help manage both headache and constipation. You should not, however, take high doses of either supplement. This may be a general suggestion: you can take different forms of magnesium, but do not overdo them. Moderation is key.
As for when to take your magnesium, here are a few suggestions:
- Magnesium bisglycinate is best taken before bedtime because of its ability to help with sleep.
- Magnesium citrate has a laxative effect, so it is suggested to take it with food early morning or midday.
- Magnesium malate, which can boost energy, is best taken before your early morning workout or early in the day.
- Basically, take your magnesium supplements at a time that suits your goals or expectations from the supplement and take them consistently at the same time every day.
Bottom line
Magnesium supplements come in various forms, and there are one or more forms just for you! Review your health needs, talk to a knowledgeable professional if possible, and select high-quality magnesium supplements for your better health.
[Editor's Note: New Roots Herbal has a variety of magnesium formulas that you can buy at your local health food store in Canada or on Amazon.com.]
