Magnesium types explained: from citrate to oxide
Almost every jar of magnesium carries a second word: citrate, bisglycinate, oxide. That word is not a detail. It tells you what the magnesium is bound to, and that determines how much magnesium fits into a capsule and how easily your body absorbs it. In this blog we go through the forms you will find in our shop.
What does citrate or oxide on a jar of magnesium mean?
Magnesium never occurs on its own in nature. It is always bound to another substance: to oxygen (oxide), to citric acid (citrate), to the amino acid glycine (bisglycinate) or to chlorine (chloride). That partner adds weight. That is why a label often shows two figures: how much of the compound is in it, and how much magnesium that leaves.
You will also often come across the terms organic and inorganic. Organic forms are bound to an organic acid or an amino acid, such as citric acid, malic acid or glycine. Inorganic forms are bound to oxygen (oxide), chlorine (chloride), sulphuric acid (sulphate) or carbonic acid (carbonate). Organically bound magnesium generally dissolves better. Chloride is the exception: inorganic, but it dissolves very well.
Two examples from our own shelves. 600 mg of magnesium citrate contains 90 mg of magnesium. 540 mg of magnesium oxide contains 300 mg. Oxide is compact, then: a lot of magnesium fits into one capsule. But how much is in a capsule is something different from how much your body absorbs.
The forms you will find in our shop
Magnesium citrate. Magnesium bound to citric acid. It dissolves well in water, which helps absorption. Citrate is one of the most widely used forms in supplements. In our range you will find it in Vitamunda Liposomal Magnesium. There the citrate is packed in liposomes: tiny spheres of phospholipids, the same kind of fats that cell membranes are made of.
Magnesium bisglycinate. Magnesium bound to two molecules of glycine, an amino acid. Many people find this form gentle on the stomach. You will find it in Vitakruid Magnesium 150 Bisglycinate, with 150 mg of magnesium per tablet.
Taurate and malate. Magnesium bound to taurine or to malic acid. You rarely come across these forms on their own. In our range they are in Vitakruid Magnesium Complex and Magnesium 200 Complex, together with bisglycinate and citrate: four forms in equal parts in one capsule or tablet.
Magnesium chloride. Magnesium bound to chlorine. It dissolves very well, so it is also available in liquid form. You take Himalaya Magnesium Energy Concentrate as drops in a glass of water. The same compound is in magnesium oil and in Himalaya bath crystals, but those are meant for your skin and the bath.
Magnesium sulphate. Better known as Epsom salt. In our shop you will find it as a bath salt, Solmag Epsom salt.
Magnesium oxide. Magnesium bound to oxygen. Gram for gram it contains the most magnesium, but it dissolves poorly. In studies that tested oxide and citrate side by side, more of the citrate ended up in the body. In larger amounts, oxide can loosen the bowels a little. In our range it is in Hulda Clark Magnesium Oxide.
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Forms you will come across elsewhere
We do not stock every form ourselves. You will also find these in other shops:
Magnesium carbonate. Often used in cheaper supplements. It contains a relatively large amount of magnesium and dissolves in the acidic environment of the stomach.
Magnesium gluconate and magnesium lactate. Bound to gluconic acid or lactic acid. They dissolve well, but contain little magnesium per gram, so you need larger or more tablets.
Magnesium glycerophosphate. Bound to glycerol and phosphate. Dissolves well.
Magnesium L-threonate. A fairly new form, bound to a breakdown product of vitamin C. A capsule contains little magnesium, and it is relatively expensive.
Magnesium orotate. Bound to orotic acid. Here too, little magnesium per gram.
What is the difference between magnesium oxide and magnesium citrate?
This is the question we get asked most. In short: oxide gives you a lot of magnesium in one capsule, citrate is absorbed better. If you want to swallow as few capsules as possible, you will often choose oxide. If you want as much as possible of the magnesium in the capsule to actually be absorbed, you are more likely to choose citrate or bisglycinate. A complex combines several of the more soluble forms.
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How much magnesium do you need a day?
The European Food Safety Authority (EFSA) sets an adequate intake for adults of 350 mg a day for men and 300 mg for women. That is your total intake, from food and any supplement together. Nuts and seeds, green leafy vegetables, wholegrain products, pulses and cocoa all contain plenty of magnesium. A varied diet already gets you a long way.
And through the skin?
Magnesium in an oil or in the bath is a different story. Whether magnesium gets into the body through the skin is being studied. But these are small studies, and they contradict each other. There is no clear answer yet, and that is why we make no promises on this point.
Frequently asked questions
What is liposomal magnesium?
In liposomal magnesium, the magnesium is packed in tiny spheres of phospholipids, the same kind of fats that cell membranes are made of. This packaging is intended to support absorption. In Vitamunda Liposomal Magnesium it is magnesium citrate inside such a liposome.
Can you combine different forms?
Yes. A complex already does this: it contains several forms together. If you take separate products alongside each other, add up the magnesium from all of them.
Which form suits me?
Feel free to call or email us and we will think it through with you: info@meditecheurope.nl or +31 527 292 331.
Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle function, to normal functioning of the nervous system and to normal energy-yielding metabolism.
Disclaimer: the information in this article is for general information purposes only and does not replace professional medical advice. If in doubt, or if symptoms persist, always consult your doctor or pharmacist.
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