How to choose the most suitable magnesium source?
There are different sources of Magnesium in various forms so how to choose the proper one?
Properties to be considered:
Organoleptical characteristicsInteraction with other ingredients
Commonly used Magnesium sources:
So, which is preferable? Organic Magnesium or Inorganic Magnesium?
It is generally agreed that the bioavailability of Organic salts is much higher than the bioavailability of Inorganic salts.
From the literature it appears that the bioavailability of Organic Magnesium is higher that of Inorganic Magnesium.
Magnesium absorption measured as the increase in urinary Magnesium following intake of Magnesium oxide
or magnesium citrate demonstrated a significantly higher absorption from citrate in normal volunteers.
Ref: "Magnesium biavailability from magnesium citrate and magnesium oxide"
Lindberg, J.S., Zobitz, M.M., Poindexter, J.R., Pak, C.Y.C.
Journal of the American College of Nutrition, 1990; 9; 48-55
The same study also state:
In vitro solubility showed that Magnesium oxide was only 43% soluble in simulated peak gastric acid secretion,
while magnesium citrate was and 86% soluble under these conditions.
On the other hand, the various organic Magnesium shows more or less the same bioavailability with slight advantage to
Organic Magnesium Magnesium Solubility
Magnesium Citrate 12% 0.5%
Magnesium Citrate Anh. 16% 20%
Magnesium Lactate 9.4% 4%
Magnesium Gluconate 6% 16%
Magnesium Aspartate 8% 4%
Magnesium Carbonate 25.5% 0.04%
Magnesium Oxide 60% 0.0006%
Magnesium Phosphate 27% 0.2%