Interesting stuff about details of magnesium types on a German blog:
Important function
- improves mitochondrial activity, e.g. energy
- It’s important for so much and usual diets do not contain enough.
- Helps increase D3. And vice versa.
- improves depression, stress and burnout.
Types categorized (unclear whether organic or AA chelates are better):
- Organic compounds (e.g. malate, gluconate, lactate, citrate) (better bioavailability?)
- chelates with amino acids (e.g. glycinate, threonate, taureate, lysinate) (better absorption?)
-
anorganic compounds (e.g. carbonate, chloride, hydroxide, oxide, sulfate)
Magnesium alone is a shiny, silvery-white alkaline earth metal, not particularly digestible!
Magnesium (bis)-glycinate: highest bioavailability, well tolerated, probably good for sleep, no diarrhea.
Magnesium (acetyl) Taureate (with taurine): heart functions via the taurine, seems to be very brain friendly. Good bioavailability (as acetyl).
Magnesium malate (as di- or trihydrate).: Mitochondria, fatigue, good bioavailability,superior to that of citrate and oxide.
Magnesium gluconate: highest bioavailability → take with a meal.
Magnesium citrate (di-basic) and TriMag (tri-basic): Widely used, probably well absorbed, inexpensive, enters blood quite quickly (peak), but bioavailability varies widely.
Can have a laxative effect in high doses (>400 mg), unless TriMag → with a meal.
Good for kidney stones and also fill alkaline buffers. People with histamine problems do not tolerate citrate well.
Magnesium chloride: also supposedly well absorbed, good for viral stress, diseases.
Magnesium oxide Time-delayed absorption, interesting for combinations - less bioavailability, 4%? Positive & negative reports. Praps laxative effect, neutralizes gastric acid.
Magnesium compounds for special applications
Magnesium L-threonate (developed by MIT, recent studies): Goes thru blood-brain barrier very well, considered nootropic. Interesting, expensive.
Magnesium Orotate regenerate muscle cells well, for the heart, nerve cells, tension headaches, well studied. Short-term, as can increase uric acid. Very high amounts of orotate (>100 mg/kg) may have be mutagenic. 50 mg/kg is OK. Probably passes cell membranes very well and thus can transport Mg well into cells and mitochondria.
Magnesium ascorbate: a form of buffered vitamin C - not so much a magnesium form. May well be laxative, had no problems with it. Combines the two.
Magnesium carbonate: Probably well tolerated, cheap, in mineral waters. 32% magnesium content. Neutralizes stomach acid, good for some.
Magnesium 2-AEP: may protect myelin layers (nerve cells).
Magnesium ZMK: Has all Mg forms of the citrate cycle: citrate, fumarate, malate, succinate, and alpha-keto-glutarate.
Magnesium fumerate, succinate, and alpha-keto-glutarate (similar to ZMK).
Magnesium arginate (with arginine)
Magnesium lysinate (with lysine)
Magnesium compounds that might better be avoided:
Magnesium sulfate: Only for (Epsom) bath salts and infusions, otherwise rather laxative.
Magnesium-Aspartate: Probably not so good because of the aspartic acid, but possibly better absorption than citrate and probably good for chronic fatigue. However, it may also have toxic side effects.
Magnesium hydroxide: Poor absorption, more stool.
Magnesium lactate: Probably lowers performance - often in detergents.
Magnesium peroxide: probably only something for intestinal cleansing…
Sango coral: Dangerous - high calcium content (10% magnesium, 20% calcium).
There is no perfect compound, study results contradict each other as well as using different dosages etc. It’s important to see what you need them for, and mixing them is a good idea.
Glycinate for RLS, sleep (not for me!), malate for pain, FM, aspartate for chronic fatigue, threonate for fog, taurate & orotate for heart/vessels.
Bloods: Use full blood, not just serum.
Dosage: It’s often forgotten that gross/net is very different! He recommends 400-800mg net, as long as you don’t get loose stools. Best taken spread over the day. Calcium (e.g. milk) reduces it, potassium and taurine increase it (making mg taurate interesting).
He lists all his sources. It’s a whole big personal blog about all supps a German forum pointed me to.