Magnesium: More than 2 in 3 people are deficient. Here are the best forms to supplement with and those to avoid.

 

The best forms of magnesium

Magnesium citrate

Magnesium citrate is the most popular magnesium supplement, likely due to its low price and ease of absorption. Because citric acid is a mild laxative, magnesium citrate acts as a constipation reliever and is also a source of magnesium. It is an excellent choice for those with rectal or colon problems, but it is not suitable for those with loose stools.

Natural dietary supplements

Magnesium taurate

Magnesium taurate is the best magnesium supplement for people with cardiovascular problems, as it prevents arrhythmia and protects the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (the combination of magnesium and taurine stabilizes cell membranes) and has no laxative properties.

Magnesium malate

Magnesium malate is an excellent choice for those experiencing fatigue because malic acid—a naturally occurring fruit acid found in most body cells—is an essential component of enzymes that play a key role in ATP synthesis and energy production. Because the ionic bonds between magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate

Magnesium glycinate (magnesium bound to glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least susceptible to diarrhea. It is the safest option for supplementing long-term deficiencies.

Magnesium chloride

Although magnesium chloride contains only about 12% elemental magnesium, it has an impressive absorption rate and is the best form of magnesium for cell and tissue detoxification. Furthermore, chloride (not to be confused with the toxic gas chlorine) supports kidney function and can stimulate a sluggish metabolism.

Magnesium carbonate

Magnesium carbonate is another popular, bioavailable form of magnesium that, when combined with hydrochloric acid in the stomach, converts to magnesium chloride. It’s a good choice for people suffering from indigestion and acid reflux because of its antacid properties.

The worst forms of magnesium

Magnesium oxide

Magnesium oxide is the most commonly available form of magnesium in pharmacies, but it is not chelated and has lower absorption compared to the preparations mentioned above.

Magnesium sulfate

Magnesium sulfate, also known as Epsom salt, is an excellent remedy for constipation, but it is a dangerous source of magnesium in the diet because it is easy to overdose on it.

Magnesium glutamate and aspartate

Avoid these two forms of magnesium completely. Glutamic acid and aspartic acid are components of the dangerous artificial sweetener aspartame, and both become neurotoxic when not bound to other amino acids.