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: not all it seems

It’s natural, not synthetic, so is it better? Not really… 

Marine magnesium comprises inorganic magnesium salts: magnesium bound to an inorganic molecule and found in compounds described as natural. In this case, however, natural does not mean the body can absorb it. Its carrier differs in form from those found in food, so the body does not recognise it: it is not bioidentical. 

The well-known marine magnesium may be “natural” and have a high magnesium content (40-50%), but its carriers are of poor quality. As a result, the body absorbs very little of it. It is also poorly tolerated by the digestive system.

Liposomal magnesium

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

Current studies on this form are limited, and its effects have not been well studied. More scientific research is needed to fully understand its effects. 
 

Magnesium citrate, glycerophosphate and bisglycinate: forms worth considering
 

A review [2] combined the results of different studies to identify the most bioavailable magnesium salt or salts. It found that: 

Glycerophosphate [3], bisglycinate [4]> citrate> lactate, aspartate> inorganic magnesium salts
 

Magnesium glycerophosphate is very well tolerated by the body[5] . Citrate can have laxative effects. 
 

Magnesium Broonies

With its handy bite-sized format, each bite of broonies covers 45% of your daily requirements, in the form of magnesium glycerophosphate. 

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.