The best form of magnesium for fatigue, this combination of magnesium and malic acid aids energy. Magnesium citrate is a combination of magnesium and citric acid, which is easily absorbed by the body and it may be the best form of magnesium for migraines, as recommended in The Migraine Cure ( 2). It cannot be classed as organic due to being formed in a lab, rather than being derived from nature. This form of magnesium is a magnesium acid complex, which is typically an organic compound created in a laboratory as a complex between magnesium and oxygen, hydrogen and potentially nitrogen and carbon. The best form of magnesium for constipation is magnesium citrate. However, due to its low cost, it’s often found in many store supplement products. Magnesium Oxideįound in the earth’s crust, magnesium oxide has the lowest bioavailability at just 4%, meaning it’s not recommended for supplementation. However, taking these supplements are ideal for those with low levels of magnesium and those with digestion problems due to hydrochloric acid aiding the breakdown of proteins and absorption of minerals and nutrients. Magnesium chloride should be used as directed and generally they’re to be consumed with a meal to avoid stomach upset.ĭiarrhea is a common side effect of taking magnesium chloride supplements. It’s more soluble than magnesium oxide as it produces more hydrochloric acid that assists in absorption. This is the most bioavailable form of magnesium and is a mineral salt typically found in nature. The most well-known forms of oral magnesium supplement include: Magnesium Chloride
Furthermore, certain foods can hinder magnesium absorption. However, these rates can differ depending on the supplement taken. Generally, 40% of magnesium is absorbed in the small intestine, 5% in the large intestine and 55% is excreted as waste. Oral supplements are absorbed through the GI tract, meaning they travel through the mouth, throat, stomach, small intestine and large intestine. Supplements vary depending on the type of magnesium used. Oral forms are swallowed and absorption levels can range from 4% to 60% depending on the absorption rate of specific supplement and solubility ( 1). Oral supplements are often the most common type of supplement available to purchase. Best Tasting Vanilla Protein Powder (Top 5 Reviewed).Best Pea Protein Powder (Top 5 & Best Tasting Reviewed).
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