Today, let’s explore the different types of magnesium supplements, including threonate, oxide, and chelate, and break down how they differ in terms of effectiveness, bioavailability, and what makes them suitable for different health goals.
Are There Many Types of Magnesium Supplements?
You might be surprised to learn that there are quite a few different types of magnesium supplements available. Some of them are commonly used in health products in Korea, while others are more widely used abroad.
Understanding Magnesium Solubility: Soluble vs. Insoluble Forms
Magnesium supplements can generally be divided into organic and inorganic salts, and can also be categorized based on solubility—whether they are soluble or insoluble. Insoluble forms like magnesium oxide require stomach acid for proper absorption. If you’re curious about how low stomach acid affects absorption, check out my blog for more details!
Magnesium oxide (MgO) is one of the most widely used forms of magnesium. It’s inexpensive and small in molecular size, which means you can pack more magnesium into a single capsule compared to other forms. However, it’s poorly soluble in water and has lower bioavailability, which is why some people consider it to be a less effective form of magnesium.
Does Magnesium Oxide Have No Value? The Truth About Bioavailability
You’ve probably heard that magnesium oxide has low bioavailability and isn’t worth taking. But let’s take a look at the research.
In a 2012 study published in Magnesium Research, researchers compared 520 mg of magnesium oxide (MgO) with 300 mg of magnesium citrate. Surprisingly, they found that intracellular magnesium levels were actually higher with magnesium oxide.
This is because the actual magnesium content in magnesium oxide is significantly higher than in magnesium citrate. Magnesium oxide contains around 60% magnesium, so 520 mg of magnesium oxide delivers about 300 mg of magnesium. In contrast, magnesium citrate contains about 16% magnesium, providing only 50 mg of magnesium per 300 mg dose.
The takeaway here? Even if a magnesium supplement is less bioavailable, its higher magnesium content can still result in similar—if not better—outcomes. Always check the actual magnesium content in the supplement you’re considering.
Comparing Magnesium Forms: Which Type Offers the Best Bioavailability?
Different forms of magnesium vary in their bioavailability. For example, magnesium gluconate is highly bioavailable, but the amount of magnesium it provides is low, meaning you’d need to take a larger quantity of capsules to reach a higher dose.
On the other hand, magnesium oxide contains a higher amount of magnesium per dose, which makes it more practical for people who need higher doses of magnesium, despite its lower solubility.
A 2018 study published in The Journal of Clinical Pharmacology reviewed the bioavailability of various magnesium forms. Magnesium malate had the highest absorption rates, followed by magnesium oxide. Magnesium citrate had the lowest absorption, but magnesium oxide showed favorable tissue utilization results, meaning it still gets used effectively in the body.
Magnesium Threonate for Brain Health: A Top Choice for Cognitive Function
Different magnesium forms also offer specific benefits. For instance, magnesium threonate (also known as “Magtein”) is widely used for brain health. It’s unique because it can cross the blood-brain barrier, making it an excellent choice for cognitive function, particularly for conditions like Alzheimer’s disease.
A 2014 study in Molecular Brain showed that elevating brain magnesium levels with magnesium threonate helped prevent synaptic loss and reversed cognitive deficits in an Alzheimer’s disease mouse model.
Magnesium threonate has also been shown to improve memory and learning. A study in Neuron (2010) showed that rats who received magnesium threonate in a maze experiment had enhanced memory compared to a control group.
Other forms of magnesium, such as magnesium glycinate, are highly bioavailable and commonly used for general supplementation. Magnesium malate is especially beneficial for reducing fatigue and supporting energy production at the cellular level.
Magnesium Chelate: How It Enhances Absorption
Magnesium chelate refers to magnesium bound to amino acids or other molecules, enhancing its absorption. It’s more stable and absorbed through peptide channels, rather than ion channels, making it more efficient in some cases. However, it’s important to consider the magnesium content in chelated supplements to ensure you’re getting the right dose.
Conclusion: Choosing the Right Magnesium Supplement for Your Health Needs
When selecting a magnesium supplement, the key factors to consider are bioavailability, the magnesium content, and your specific health goals. For brain health, magnesium threonate is an excellent choice, while magnesium oxide is great for those who need higher doses, despite its lower solubility.
No matter what magnesium form you choose, always select the one that aligns best with your health needs.