Which magnesium is the best? The big comparison of all forms of magnesium

Magnesium does not appear in dietary supplements as pure magnesium, but is always bound to another substance, for example to an organic acid or an amino acid.

This compound influences, among other things:

• absorption in the body (bioavailability)
• tolerability
• usage
• the proportion of elemental magnesium
  

Therefore, it is worth taking a closer look.

Bound to: the amino acid glycine

Benefits:

• highly bioavailable
• particularly well tolerated
• rarely causes gastrointestinal issues
• ideal for daily intake
• often the preferred choice for sensitive stomachs

Potential drawbacks:

• often more expensive than magnesium oxide or magnesium citrate
• contains less elemental magnesium per gram of compound, as part of the weight is accounted for by the amino acid glycine (which is why more capsules or a larger serving size are often required)
• like any magnesium supplement, can lead to loose stools or diarrhea at very high doses

Who is it suitable for?

• People with sensitive digestion
• People who want to take magnesium regularly
• Athletes
• People with an increased magnesium requirement

Bound to: Citric acid

Advantages:

• good bioavailability
• widely used
• highly water-soluble
  

Potential disadvantages:

Magnesium citrate can have a laxative effect in higher amounts and is therefore not equally well tolerated by everyone.

Suitable for:

People who tolerate magnesium well and do not have a sensitive digestive system.

Advantages:

• high magnesium content per gram
• often inexpensive

Potential disadvantages:

Magnesium oxide is absorbed less effectively than organic magnesium compounds and can more frequently lead to digestive issues.

Bound to: chloride

Advantages:

• highly water-soluble
• good bioavailability
• available as a dietary supplement as well as in the form of magnesium oil or magnesium baths
• well absorbed by the body when taken orally

Potential disadvantages:

• can cause gastrointestinal discomfort or diarrhea at higher dosages
• the benefits of magnesium oils or sprays for absorption through the skin have not yet been clearly proven scientifically
  

Suitable for whom?

• people who prefer a highly soluble form of magnesium
• individuals who wish to take magnesium in liquid form

Bound to: Malic acid

Benefits:

• good bioavailability
• well tolerated
• malic acid is a natural component of energy metabolism
• is often chosen by physically active people

Potential drawbacks:

• fewer scientific studies than for magnesium bisglycinate or magnesium citrate
• can cause mild gastrointestinal issues in sensitive individuals

Suitable for whom?

• athletes
• people with an active lifestyle
• individuals looking for a well-tolerated form of magnesium

Bound to: Taurine

Benefits:

• good bioavailability
• the combination of magnesium and taurine is being studied, particularly in the context of cardiovascular health
• generally well tolerated

Potential drawbacks:

• currently only a few high-quality human studies
• often more expensive than other magnesium compounds
• no general recommendation over other forms of magnesium is currently possible

Suitable for whom?

• people who are specifically interested in this particular magnesium compound
• individuals who value well-tolerated organic forms of magnesium

Bound to: L-threonic acid

Benefits:

• can cross the blood-brain barrier
• is currently being researched regarding its potential effects on memory and cognitive functions
• good bioavailability

Potential drawbacks:

• limited scientific evidence for benefits in healthy individuals to date
• contains comparatively little elemental magnesium per serving
• usually significantly more expensive than other forms of magnesium

Who is it suitable for?

• people who are specifically interested in forms of magnesium with a focus on brain research
• individuals who are willing to pay a higher price for this specific magnesium compound

For many people, the answer is: Yes.

Magnesium bisglycinate belongs to the organic magnesium compounds and is characterized by good bioavailability and excellent tolerability. Since magnesium is bound to the amino acid glycine, this form is often chosen by people who do not tolerate other magnesium compounds as well.

However, this does not mean that magnesium bisglycinate is inherently better than any other form of magnesium. Depending on the individual situation, a different compound may also be useful.

It is not just the form of magnesium that matters, but also the quality of the product.

Look for:

• a high-quality magnesium compound
• a transparent declaration of the elemental magnesium content
• as few additives as possible
• independent quality controls
• a sensible dosage

At Inner Sparkle, we consciously choose pure magnesium bisglycinate, as this form is impressive due to its high bioavailability and excellent tolerability.

Our magnesium:

• contains high-quality magnesium bisglycinate
• is free from unnecessary additives
• is vegan
• is regularly lab-tested
• is ideal for daily use

This allows you to reliably supply your body with magnesium – without any compromises on quality or tolerability.

There is no single "best" magnesium, but there is a form of magnesium that is right for your needs.

While magnesium oxide is primarily known for its high magnesium content and magnesium citrate is widely used, magnesium bisglycinate convinces many people with its high bioavailability and excellent tolerability. That is why it is often a particularly good choice for your daily magnesium intake.

If you value high-quality ingredients, good tolerability, and easy integration into your everyday life, magnesium bisglycinate is an excellent option.