Magnesium types taken by Grassroots Health participants

What Type of Magnesium are you Taking?

Note: Grassroots Health in 2019 sells home Magnesium test

In order of popularity

Magnesium Citrate

derived from citric acid

excellent bioavailability

supports digestion-specifically, to alleviate constipation and acid indigestion

inexpensive

may lead to dehydration (and the imbalance of minerals associated with this), as it pulls water into the intestines

Magnesium Threonate

good bioavailability

potential to improve cognitive functions, memory deficits

shown to increase levels of magnesium in the brain

    Note by VitaminDWiki: Very expensive, proven to get past blood-brain barrier in mice, but not humans as of 2018

Magnesium Oxide

lower levels of bioavailability

relieves constipation

encourages improved digestion

Magnesium Glycinate

promotes muscle relaxation - the amino acid glycine is also known for calming mind and body

easily absorbed

optimum bioavailability

minimal laxative properties

Magnesium Malate

bound to malic acid, an organic compound found in fruits and vegetables, especially apples

binds to toxic metals, like aluminum

promotes healthy skin, muscle performance, saliva production, energy levels

highly bioavailable

Magnesium Amino Acid Chelate

This one is a bit different than the others as it is a general term for magnesium attached to an amino acid that encompases several different forms, including magnesium glycinate, magnesium lysinate, magnesium orotate, and magnesium taurate.

easily absorbed

Magnesium Chloride

may be extracted from brine or ocean water

can be absorbed through the skin

encourages sleep, digestion, bone health and a sense of calm (both mental and physical)

helps to relieve muscle spasms, cramps, dermatitis, eczema, and acne

may cause diarrhea

    Note: VitaminDWiki uses MgCl in place of Epsom Salts bath and topically with DMSO cream

Magnesium Carbonate

used in antacids

low solubility and absorption

Magnesium Taurate

proposed use for prevention of migraines

Magnesium Hydroxide

suspended in water

used in antacids and laxatives

Magnesium Orotate

encourages heart health

orotic acid may naturally support the repair of tissues, as well as enhanced stamina and performance

more expensive option

Magnesium Sulfate

otherwise known as Epsom salts

helps to alleviate sore muscles

most potent laxative effect

intravenous for the management of pre-eclampsia and eclampsia

Magnesium Gluconate

less of a laxative effect

Magnesium Lactate

good bioavailability

commonly used to manage digestive issues

should be avoided by those with kidney disease or kidney-related problems