Magnesium supplement: how to choose the right one?

All these magnesium are not equal! A high magnesium content does not mean that all of that magnesium will be absorbed by your body. This is what defines the concept of bioavailability — the ability of a nutrient to be absorbed through the intestinal mucosa and used effectively. The major issue with magnesium salts is their laxative properties. The risk of diarrhoea is greater when intestinal absorption of magnesium is low. 

Marine magnesium, a false friend

It's natural, not synthetic, so it must be better? Not quite… 

Marine magnesium, which groups together inorganic magnesium salts, refers to forms of magnesium bound to an inorganic molecule, found in so-called natural compounds. However, in this case, "natural" does not mean bioavailable — this is due to its carrier, which differs in form from those found in food and is therefore not recognised by the body; it is not bio-identical. 

The well-known marine magnesium is admittedly "natural" and has a high magnesium content (40–50%), but it is made up of poor-quality carriers. As a result, it is very poorly absorbed by the body. On top of that, its digestive tolerance is poor.

Liposomal magnesium

Liposomal magnesium corresponds to magnesium oxide that has been encapsulated — meaning it is surrounded by lipid molecules. This technique allows good magnesium absorption when 100% of the magnesium is encapsulated. However, the processes do not guarantee that 100% of the magnesium is coated by these molecules, which means there may on average be 30 to 40% of magnesium oxide in free form around it, and we know that this inorganic form of magnesium is neither well absorbed nor well tolerated. 

Current studies on this form are limited and the effects are not well studied. More scientific research is needed to truly understand the effects of this form. 
 

Magnesium citrate, glycerophosphate, and bisglycinate: interesting forms
 

A review [3] combined the results of several studies to identify the most bioavailable magnesium salt or salts. It was found that: 

Glycerophosphate [4], Bisglycinate [5]> Citrate> Lactate, aspartate> Inorganic magnesium salts
 

Magnesium glycerophosphate is very well tolerated by the body [6]. Citrate may have laxative effects. 
 

Broonies magnésium

Ultra practical with its bite-sized format, each piece of broonies covers 45% of your daily requirements, in a magnesium glycerophosphate form. 

Here is a summary table of the magnesium forms mentioned. 

Beyond the type of magnesium to choose, it is important to know how to optimise its efficacy in the body. The magnesium dose is a key factor that will control the amount of magnesium absorbed. 

This absorption will be higher when the mineral is ingested in several small doses throughout the day, compared to a single large dose of magnesium. Indeed, magnesium is not stored indefinitely in the body but is retained for immediate needs, so a high dose will lead to significant excretion of magnesium.

Discover Mama-gnésium, our pregnancy magnesium with 100% magnesium bisglycinate. Its dose, spread across 3 capsules throughout the day, ensures optimal absorption by the body, with no discomfort whatsoever. Combine it with your pregnancy food supplement or post-partum food supplement. 

Be careful with over-the-counter products. A women's dietary supplement, multivitamins, containing magnesium will either: 

- Magnesium oxide

- Or a very small amount of magnesium (magnesium takes up a lot of space in a supplement and it is impossible to include the right amount in a multivitamin). 

Magnesium is an essential mineral for the proper functioning of your body, at the cerebral, muscular and cardiac levels. Our modern lifestyles mean we are increasingly at risk of magnesium deficiency. 
 

To find out more, take a look at our article on benefits of magnesium. 

To address this deficiency, the use of food supplements is often recommended. However, not all of these supplements contain the same forms of magnesium. 

It is important to note that inorganic magnesium salts are not well absorbed and have laxative effects. 

Organic forms of magnesium are therefore preferable. Magnesium glycerophosphate and bisglycinate are the forms with the greatest bioavailability, with no laxative effect and the highest elemental magnesium content. 

Also bear in mind that it is better to consume several small doses of magnesium throughout the day rather than one large dose.

Be careful not to self-supplement — food supplements are not without risk; they can interact with other supplements, foods and medications, or may not be suited to your personal situation, not to mention the importance of choosing them carefully and adjusting dosages accordingly. It is therefore advisable to seek guidance from a healthcare practitioner specialising in nutrition (such as a naturopath or nutritional therapist), particularly if you are pregnant or breastfeeding.