In Might of 2013, I wrote an article for Vitamin Retailer titled, “Magnesium: A Mineral With A number of Purposes.” At the moment, magnesium was already a trending nutraceutical within the dietary complement trade—however that was solely the start. In 2024 the magnesium market measurement was valued at $29.3 billion with estimations to achieve $40.8 billion by 2030.1
Moreover, over the previous few years so many new types of magnesium have been launched into the market that I’ve referred to the phenomenon as “the magnesium taste of the month.” These embody—however are usually not restricted to—magnesium oxide, magnesium citrate, magnesium glycinate, magnesium malate, magnesium chloride, magnesium sulfate, magnesium lactate, magnesium taurate, magnesium L-threonate, magnesium aspartate, magnesium hydroxide, magnesium carbonate … the record goes on. However with so many types of magnesium obtainable, how is it potential to evaluate which type is nice, which is best, and which is finest? This text will discover this enigma.
Basic Roles of Magnesium
Let’s begin with an outline of the basic position that magnesium performs within the physique. To reiterate what I wrote in my earlier article, magnesium is a necessary mineral with a number of features within the human physique. This features a structural position in bone, cell membranes and chromosomes. It’s wanted for greater than 300 metabolic reactions, together with magnesium-dependent chemical reactions required to metabolize carbohydrates and fat within the manufacturing of adenosine triphosphate (ATP), the “vitality foreign money” of the physique. As well as, magnesium is required for the synthesis of nucleic acids, proteins, carbohydrates, lipids and the antioxidant glutathione. Magnesium can also be required for transporting potassium and calcium ions throughout cell membranes. The conduction of nerve impulses, muscle contraction, regular coronary heart rhythm, cell signaling and cell migration, which can be essential in wound therapeutic,2 are additionally all magnesium-dependent actions.
Magnesium Adequacy
So now that we now have a greater understanding of the significance of magnesium to human well being, how a lot do we want? The day by day worth for magnesium is 420 mg for adults and kids age 4 years and older.3 However how many individuals are assembly this consumption? Based on the Nationwide Institutes of Well being, Workplace of Dietary Dietary supplements,4 dietary surveys of Individuals persistently present that many devour lower than really useful quantities of magnesium. An evaluation of knowledge from the Nationwide Well being and Diet Examination Survey (NHANES) of 2013-2016 discovered that 48 p.c of Individuals of all ages ingest much less magnesium from meals and drinks than their respective estimate sufficient intakes. For instance, grownup males age 71 years and older and adolescent women and men are probably to have low intakes. Utilizing information from NHANES 2003-2006 to evaluate mineral intakes amongst adults, common intakes of magnesium from meals alone have been larger amongst customers of dietary dietary supplements (350 mg for males and 267 mg for ladies, than amongst nonusers (268 mg for males and 234 for ladies). In any case, a large number of Individuals shouldn’t have a ample consumption of magnesium. This definitely helps the case for magnesium supplementation.
The three Strategies for Assessing the Worth of Totally different Types of Magnesium
Now that we all know magnesium supplementation is essential, which type of magnesium ought to we select? In my view, there are three totally different strategies for assessing the worth of various types of magnesium. The primary is to take a look at magnesium bioavailability. The second is to take a look at elemental efficiency. The third is to take a look at the efficacy of every type for selling a number of features of human well being and wellness. Whereas every methodology has benefit, neither alone tells the complete story. For that reason, I like to recommend the collective use of every methodology. In any case, let’s begin by taking a look at bioavailability.
Magnesium Bioavailability
Since there are too many types of magnesium to evaluation on this article, I’ll restrict the dialogue to a number of the extra well-liked types of magnesium. It must be famous that it’s not easy to offer an correct apples-to-apples comparability of the totally different magnesium types by evaluating totally different research which can have used totally different methodologies for assessing bioavailability. Consequently, I’m solely going to quote research during which numerous types of magnesium have been in contrast inside a given research, and during which human topics have been used.
Magnesium Comparability Research 1
On this research,5 every topic was administered 350 mg elemental magnesium as Sucrosomial magnesium (distributed within the U.S. by Maypro), magnesium citrate, magnesium oxide and magnesium bisglycinate. Blood ranges of magnesium elevated as follows:
• Sucrosomial magnesium: 6.74 p.c and eight.29 p.c at 4 hours and 24 hours
• Magnesium bisglycinate: 4.5 p.c and 5.45 p.c at 4 hours and 24 hours
• Magnesium citrate: 5.03 p.c and 4.52 p.c at 4 hours and 24 hours
• Magnesium oxide: 2.44 p.c and 1.95 p.c at 4 hours and 24 hours.
Magnesium Comparability Research 2
On this research,6 every topic was administered 350 mg elemental magnesium as MagShape microcapsules, magnesium bisglycinate, magnesium citrate and magnesium oxide. Blood ranges of magnesium elevated as follows:
• MagShape microcapsules: 7.9 p.c, 7.5 p.c and eight.8 p.c after one, 4 and 6 hours, respectively
• Magnesium bisglycinate: Not important at any time level
• Magnesium citrate: 7.5 p.c after 4 hours
• Magnesium oxide: 7.1 p.c after one hour.
Magnesium Elemental Efficiency
Magnesium doesn’t naturally exist by itself. Reasonably it’s connected to some sort of natural or inorganic acid. Minerals connected to acids are referred to as mineral salts. All types of magnesium utilized in dietary dietary supplements present a number of magnesium salt. For instance, for those who connected citric acid to magnesium, you’d have a magnesium salt referred to as magnesium citrate. This would supply about 16 p.c elemental magnesium.7 By comparability, magnesium oxide is about 58 p.c elemental magnesium—a a lot, a lot larger elemental efficiency. Meaning to acquire 400 mg of elemental magnesium you’d need to devour about 2,500 mg of magnesium citrate or 690 mg of magnesium oxide. That’s simply greater than triple the quantity of magnesium citrate you’d need to take in comparison with magnesium oxide tablets. Listed here are the fundamental potencies of a number of the totally different types of magnesium, in addition to the dose you’d have to make use of to yield 400 mg of elemental magnesium:
Balancing Bioavailability In opposition to Elemental Efficiency
So, it’s clear that some types of magnesium have higher bioavailability, whereas others have higher elemental efficiency. Particularly, Sucrosomial magnesium and MagShape microcapsules each have the best comparative bioavailability. Aside from magnesium oxide, these two even have the best elemental efficiency. Consequently, I’d give Sucrosomial magnesium and MagShape microcapsules an “A” grade (finest). Magnesium oxide has the best elemental efficiency, though it has comparatively decrease—albeit acceptable—bioavailability. I’d give magnesium oxide a “B” grade (higher than good). Magnesium citrate has a lot decrease elemental efficiency, however moderately good bioavailability. I’d give it a C+ (good). Magnesium bisglycinate has combined evaluations on bioavailability in addition to considerably decrease elemental efficiency. I’d give it a “C-” grade.
Since magnesium chloride, magnesium gluconate and magnesium L-threonate lack comparative bioavailability information in people, I give it a grade of “incomplete.” Additionally, magnesium gluconate and magnesium L-threonate have very low elemental potencies.
Magnesium Efficacy
It must be famous that some types of magnesium have research demonstrating efficacy for particular functions even when they’ve decrease elemental potencies. For instance, magnesium L-threonate was proven to enhance sleep high quality, enhance temper, vitality, alertness and day by day exercise and productiveness at a dose of 1,000 mg/day,8 and enhancing cognitive perform in older adults at a dose of two,000 mg/day.9 Conversely, a sleep study10 with 500 mg/day of magnesium from excessive elemental efficiency magnesium oxide (862 mg) each subjective (e.g. sleep effectivity, sleep time, sleep onset latency) and goal measures of insomnia (e.g. melatonin, serum cortisol).
In fact, some types of magnesium with larger elemental potencies have additionally been proven to have particular advantages. For instance, Sucrosomial magnesium was proven to advertise wholesome bone density.11
Conclusion
In consideration of all these information, right here’s my backside line. If the purpose of the dietary complement is to offer a considerable quantity of magnesium, then I’d suggest utilizing types with larger elemental potencies: Sucrosomial magnesium, MagShape microcapsules or magnesium oxide. In case you additionally need the supply to have sturdy bioavailability claims, then I’d restrict the alternatives to simply the previous two. If, then again, you’re extra occupied with addressing a particular well being/wellness concern, then select the shape and dose of magnesium proven in human analysis to have that profit. On this occasion, the fundamental efficiency and bioavailability is much less essential since you have already got proof of efficacy.VR
References:
1 Magnesium – Dietary Dietary supplements Market Statistics. Horizon Grand View Analysis. Retrieved Might 27, 2025 from https://www.grandviewresearch.com/horizon/statistics/nutritional-supplements-market/minerals/magnesium/world.
2 Impolite RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Fashionable Diet in Well being and Illness. tenth ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247.
3 U.S. Meals and Drug Administration. Meals Labeling: Revision of the Diet and Complement Info Labels. 2016.
4 Magnesium. Nationwide Institutes of Well being, Workplace of Dietary Dietary supplements. Up to date: June 2, 2022. Retrieved Might 27, 2025 from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:textual content=free percent20 percent5B21 percent5D.-,Magnesium percent20Intakes percent20and percent20Status,proxy percent20for percent20assessing percent20magnesium percent20status.
5 Brilli E, Khadge S, Fabiano A, Zambito Y, Williams T, Tarantino G. Magnesium bioavailability after administration of sucrosomial magnesium: outcomes of an ex-vivo research and a comparative, double-blinded, cross-over research in wholesome topics. Eur Rev Med Pharmacol Sci. 2018;22(6):1843-1851. doi:10.26355/eurrev_201803_14605.
6 Pajuelo D, Meissner JM, Negra T, Connolly A, Mullor JL. Comparative Medical Research on Magnesium Absorption and Aspect Results After Oral Consumption of Microencapsulated Magnesium (MAGSHAPET Microcapsules) Versus Different Magnesium Sources. Vitamins. 2024;16(24):4367. Revealed 2024 Dec 18. doi:10.3390/nu16244367.
7 Klasco RK (Ed): USP DI Drug Info for the Healthcare Skilled. Thomson MICROMEDEX, Greenwood Village, Colorado 2003.
8 Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep high quality and daytime functioning in adults with self-reported sleep issues: A randomized managed trial. Sleep Med X. 2024;8:100121. Revealed 2024 Aug 17. doi:10.1016/j.sleepx.2024.100121.
9 Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and Security of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Managed Trial. J Alzheimers Dis. 2016;49(4):971-90. doi: 10.3233/JAD-150538. PMID: 26519439; PMCID: PMC4927823.
10 Abbasi B, Kimiagar M, Sadeghniiat Okay, Shirazi MM, Hedayati M, Rashidkhani B. The impact of magnesium supplementation on main insomnia in aged: A double-blind placebo-controlled scientific trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
11 Scaturro D, Vitagliani F, Terrana P, Tomasello S, Camarda L, Letizia Mauro G. Does the affiliation of therapeutic train and supplementation with sucrosomial magnesium enhance posture and steadiness and forestall the chance of recent falls? Getting older Clin Exp Res. 2022;34(3):545-553.
Gene Bruno, DBM, MHS, Professor Emeritus of Nutraceutical Science, is a author, educator and a nutraceutical scientist with greater than 45 years of expertise educating pure product retailers and well being care professionals and formulating pure merchandise for dozens of dietary complement firms. He has written articles on diet, natural drugs, nutraceuticals and integrative well being points for commerce, client magazines and peer-reviewed publications. Bruno additionally hosts “The Vitamin Professor Podcast” dropped at you by VRM Media. He will be reached at eugenejbruno@gmail.com.
