A comparison of the most important magnesium compounds
Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. From muscle function to nerve conduction and energy production – magnesium plays a central role in our health. However, not all magnesium compounds are the same. In this article, we take a detailed look at the most commonly used compounds – magnesium oxide, citrate, malate, glycinate, taurate, and L-threonate. We compare these in terms of bioavailability, tolerability, effects, and target groups. The bioavailability of dietary supplements refers to the proportion of the ingested substance that is actually available and usable in the body after absorption.
1. Magnesium Oxide
Magnesium oxide is an inorganic compound where Magnesium is combined with oxygen (oxide). Magnesium oxide is very cost-effective and is therefore often used.
Bioavailability
Magnesium oxide is characterized by a high magnesium content of about 60%, but its bioavailability is relatively low. Studies show that only about 4–12% of the contained magnesium is effectively absorbed by the body (Firoz & Graber, 2001).
Tolerability
Due to poor absorption, a large portion of magnesium oxide remains in the intestines, which often leads to diarrhea. Therefore, it is frequently used as a laxative.
Effect
Magnesium oxide does not benefit from additional effects of binding partners, unlike organic compounds.
Target Group
Suitable for individuals looking for a cost-effective solution.
2. Magnesium Citrate
Magnesium Citrate is an organic compound where magnesium is bound to citrate (citric acid anion).
Bioavailability
Magnesium citrate has good bioavailability. It dissolves well in water and is therefore efficiently absorbed by the body (Lindberg et al., 1990).
Tolerability
Magnesium citrate is generally well tolerated but has a mild laxative effect, which is why it is often used to support constipation relief.
Effect
It is well-suited for general magnesium supplementation and is often recommended for muscle cramps and energy deficiency.*
Target Group
Ideal for individuals who want to improve their magnesium intake and also suffer from mild constipation.
3. Magnesium Malate
Magnesium Malate is an organic compound where magnesium is bound to malic acid.
Bioavailability
Magnesium malate is known for its high bioavailability and good absorption rate. Studies show that malate, as a chelator, can efficiently promote magnesium absorption (Zuysal et al., 2018).
Tolerability
This compound is well tolerated and rarely causes gastrointestinal issues.
Effect
Magnesium malate is often used for fatigue and muscle pain, especially in people with fibromyalgia. A study showed that the combination of magnesium and malate brought significant improvements in fibromyalgia symptoms, including pain reduction and increased energy (Abraham & Flechas, 1992). The combination with malate supports energy production.*
Target Group
Recommended for active individuals who appreciate the additional properties of malic acid.
4. Magnesium Glycinate
This compound combines magnesium with the amino acid glycine.
Bioavailability
Magnesium Glycinate (also Bisglycinate) is characterized by very high bioavailability. Studies confirm that it is efficiently absorbed because the bond with glycine forms a stable and easily absorbable compound (Hartle et al. 2016).
Tolerance
This compound is particularly stomach-friendly.
Effect
Magnesium glycinate has calming properties and is often used for sleep disorders, anxiety, and muscle cramps. Magnesium is crucial for regulating nerve and muscle activity and can help with stress, sleep problems, and muscle cramps (Faryadi, 2012).*
Target Group
Ideal for people with sensitive stomachs, sleep disorders, or stress.
5. Magnesium Taurate
Bioavailability
Magnesium Taurate has high bioavailability, with the binding to taurine offering synergistic effects. This combination is particularly beneficial for the cardiovascular system (DiNicolantonio et al., 2018).
Tolerance
It is generally well-tolerated and rarely causes gastrointestinal discomfort.
Effect
Magnesium taurate supports heart health by regulating blood pressure and reducing oxidative stress. The combination of magnesium and taurine has been shown to have positive effects on the cardiovascular system, including the regulation of blood pressure and oxidative stress (DiNicolantonio et al., 2018). It may also help with anxiety and nervousness.*
Target Group
Recommended for individuals with cardiovascular conditions or stress.
6. Magnesium-L-Threonate
Magnesium-L-Threonate is a novel organic compound in which magnesium is bound to L-Threonate, a metabolite of Vitamin C.
Bioavailability
Magnesium-L-Threonate has a unique property: it can cross the blood-brain barrier and thus directly affect the central nervous system. Studies show that it can effectively increase brain magnesium concentration (Slutsky et al., 2010).
Tolerance
This compound is well-tolerated and has no known side effects.
Effect
Magnesium-L-Threonate improves cognitive function, memory, and learning ability. A study showed that Magnesium-L-Threonate can increase magnesium concentration in the brain and improve memory as well as cognitive performance (Slutsky et al., 2010).
Target Group
Particularly suitable for people who want to improve their brain function or counteract age-related cognitive decline.
Summary and Recommendations
The choice of the right magnesium compound depends on individual needs:
- Athletes: Magnesium citrate or magnesium malate to support muscle and energy supply.*
- Individuals with sensitive stomachs: Magnesium glycinate
- For cognitive support: Magnesium-L-Threonate to promote brain function.
- Support for the cardiovascular system: Magnesium taurate
Official Health Claims
- Magnesium contributes to normal muscle function.*
- Magnesium contributes to the reduction of tiredness and fatigue.*
- Magnesium contributes to the normal functioning of the nervous system.*
- Magnesium contributes to energy metabolism.*
These statements are based on the approved Health Claims of the European Commission.
