It is important to know that there are different types of magnesium that all work slightly differently in our bodies. In this blog, we discussed why magnesium is so important for your health, but did you know that not all magnesium supplements are the same? In this blog, we will dive deeper into the differences between organic and inorganic forms of magnesium so you can make an informed choice of supplement.
Organic vs. Inorganic
For starters, we can divide magnesium supplements into two main groups: organic and inorganic magnesium compounds. This difference affects how well your body can absorb magnesium.
- Organic magnesium compounds contain magnesium bound to organic acids or amino acids. They are known for their good bioavailability, meaning the body can absorb them easily.
- Inorganic magnesium compounds are often bound to inorganic substances, such as oxide or sulfate. These forms are usually cheaper but are not as well absorbed by the body.
Organic forms of magnesium
The following are some of the major organic forms of magnesium:
- Magnesium Taurate
Magnesium Taurate is a combination of magnesium and the amino acid taurine. This form has a positive impact on your mood, memory and concentration. It supports a calm mind, ideal for times when you have a lot to deal with mentally.
- Magnesium Malate
Magnesium Malate is bound to malic acid (malate), a substance that plays a role in the body's energy production. This makes Magnesium Malate an excellent choice for people who exercise a lot, are often physically active or feel fatigued. This form supports energy levels and helps reduce fatigue. It is also ideal for supporting your muscles during or after physical exertion.
- Magnesium Bisglycinate
Magnesium Bisglycinate is a form in which magnesium is bound to the amino acid glycine. This binding allows this form to easily cross the blood-brain barrier, meaning it can have a direct effect on the nervous system. This makes magnesium bisglycinate ideal for those who need calmness and mental balance. It helps your body calm down, for example, when you want to go to sleep.
Inorganic forms of magnesium
Inorganic forms of magnesium are often bound to inorganic substances, such as oxides or sulfates. These forms are less absorbable than the organic varieties:
- Magnesium oxide
Magnesium oxide is an inorganic form known for its high magnesium content per tablet, but has lower bioavailability. This means that your body does not absorb this form as well. So a tablet with a very high magnesium content is not necessarily better.
- Magnesium sulfate (Epsom salt)
Magnesium sulfate, also known as Epsom salt, is often used externally in baths to relax muscles. However, in supplements, the bioavailability of this form is only 4%. That means your body barely absorbs it.
- Magnesium chloride
Magnesium chloride is an inorganic form that, while it can be absorbed by the body faster than magnesium oxide, is still less effective than organic forms such as bisglycinate.
- Magnesium hydroxide
Magnesium hydroxide is often used as an ingredient in laxatives. Because it is laxative, it is certainly not the most efficient form if you want to increase your magnesium levels in the long term.
Which magnesium form do you choose?
Choosing the right magnesium form depends on your personal goals and needs:
- When you feel like you are always "on": Magnesium Taurate
- For energy, muscles and for fatigue: Magnesium Malate
- When in need of mental balance: Magnesium Bisglycinate
When choosing a magnesium supplement, it is important to consider your individual needs and any health problems you may have. Unsure which magnesium is right for you? If so, be sure to ask for a personal advice with one of our therapists.
Summary
Magnesium comes in different forms. Organic forms, such as taurate, malate and bisglycinate, are generally more absorbable and suitable for specific purposes, such as relaxation, energy levels and mental balance. Inorganic forms, such as oxide and sulfate, have lower bioavailability, making them less efficiently absorbed. Which organic form is best for you depends on your personal needs. Do you have questions or want advice? Our therapists are ready to help you make the right choice for your health.
