Initial Absorption Rates

The variable availability for absorption differs among different forms of Magnesium:

• "Food State" magnesium: ~70% absorption (compared to Magnesium Tri-Phosphate)
• Magnesium Orotate: ~30% absorption
• Magnesium Citrate: ~8% absorption
• Magnesium Carbonate: ~5% absorption

**Important Note:** After absorption, Magnesium must be in the best bioavailable state for use. "FOOD STATE" form is generally 2.5 times more bioavailable than other forms.

 

General Information about Magnesium

The actual magnesium content varies significantly among different chemical salt forms. Many salt forms contain lower amounts of magnesium than expected. Standard chemical salt forms lack carrier proteins essential for mineral delivery and use within the body.

Forms of Magnesium

Locations of Magnesium in the body

• Extracellular Magnesium: Present outside cells (~1% of body's magnesium)
• Intracellular Magnesium: Present within cells (~99% of body's magnesium)
• 10-15% of intracellular magnesium is in active form

Different Forms of Magnesium and Their Properties

Magnesium Acetate

• 11.2% magnesium bound to acetic acid
• Used as food additive in non-alcoholic beverages

Magnesium Arginate

• Magnesium bound to arginine

Magnesium Aspartate

• 7.5% – 20% magnesium bound to aspartic acid
• Good absorption rate
• Used as nutritional supplement

Magnesium Bicarbonate

• Chemical formula: Mg(HCO3)2
• Contributes to water hardness

Magnesium Carbonate

• Chemical formula: MgCO3
• 40% – 42% magnesium content
• Poor absorption rate (23%)
• Present in dolomite

Magnesium Chelate

• General term for magnesium bound to amino acids
• Good absorption rate
• Usually 10-20% magnesium content
• Best amino acids for chelation: aspartic acid or glycine
• Note: Produced through fermentation, which can create undesirable by-products (urethane/ethyll carbamate)

Magnesium Chloride

• Chemical formula: MgCl2
• 11.8% magnesium content
• Used in beverages and liquid supplements

Magnesium Citrate

• Chemical formula: Mg3(C6H5O7)2
• 10.0% – 16.4% magnesium content
• Good absorption rate
• Less dependent on hydrochloric acid for absorption
• Molecular weight: 451.13

Magnesium Diglycinate

- Magnesium bound to glycine
- 23.5% average absorption rate

Magnesium Fumarate

- Bound to fumaric acid
- Good oral absorption

Magnesium Gluconate

• Chemical formula: C12H22O14
• 5.3% magnesium content
• Good absorption rate
• Doesn't cause diarrhea
• Used as buffering agent
• Molecular weight: 450.64

Magnesium Glycinate

• 10% – 18% magnesium content
• Good oral absorption
• Chelated form

Magnesium Hydroxide

• Chemical formula: Mg(OH)2
• Common, inexpensive form
• Used as antacid and laxative
• Milk of Magnesia: 8% suspension in water

Magnesium Lactate

Chemical formula: C6H10MgO6
10.0% – 12.2% magnesium content
Good oral absorption
Molecular weight: 238.47

Magnesium Malate

Chemical formula: MgC4H4O5
12% – 15% magnesium content
Good oral absorption
Molecular weight: 210.4

Magnesium Orotate

6.9% – 7.5% magnesium content
Bound to Orotic acid
Good oral absorption

Magnesium Oxide

Chemical formula: MgO (also called calcined Magnesia or magnesia)
57% – 60.6% magnesium content
Absorption characteristics:

Depends on hydrochloric acid for absorption
Without hydrochloric acid: ~4% absorption
With optimal hydrochloric acid: ~43% absorption


Used as antacid and laxative
May cause diarrhea
Molecular weight: 40.3

Magnesium Phosphate

Inorganic form
Bound to phosphorus
Good oral absorption

Magnesium Picolinate

Bound to picolinic acid
Good oral absorption
Note: Concerns exist about potential hydroxyl free radical generation

Magnesium Pidolate

Also known as magnesium pyrrolidone-carboxylate
8% elemental magnesium

Magnesium Silicate

Inorganic form
Bound to silica
Used as anti-caking agent in table salt

Magnesium Stearate

4.5% magnesium content
Bound to stearic acid
Not used as supplement
Functions as anti-caking agent food additive

Magnesium Succinate

14.5% – 16.84% magnesium content
Bound to succinic acid
Good supplemental form

Magnesium Sulphate

Chemical formula: MgSO4
9.7% magnesium content
Poor absorption into body
Acts as a laxative (attracts water in colon)
Warning: Not recommended for people with impaired kidney function
Epsom Salts variant:

Chemical formula: MgSO4 7H2O
Produced by reacting magnesium carbonate with sulphuric acid



Magnesium Taurate

Also known as magnesium taurinate
25% magnesium content
75% taurine content