What is the Most Absorbable Type of Magnesium in the Body?
As an essential mineral with a significant impact on overall health, getting enough magnesium into your body is vital. But which form of magnesium is best absorbed?
According to our research, nano magnesium appears to be the most bioavailable and absorbable form of magnesium because, unlike other forms, nano magnesium particles are small enough to be directly absorbed through the mucous membranes, bypassing the need for absorption through the small intestine. This makes nano magnesium highly bioavailable.
Additionally, other highly absorbable forms of magnesium like magnesium glycinate and magnesium malate can cause side effects like diarrhea at higher doses, while our nano magnesium has zero side effects.
That said, this is a complex and nuanced subject, so we'll go into the science in much more detail below.
This article will explore the most bioavailable forms of magnesium supplements, and discuss their benefits, risks, and side effects.
Let's dive into the data.
What's the Best Absorbed & Bioavailable Form of Magnesium?
The best-absorbed and most bioavailable form of magnesium is Nano magnesium. Following Nano magnesium in terms of high absorption and fast bioavailability are Magnesium Glycinate, Magnesium Taurate, Magnesium L-threonate and Magnesium malate. These forms are particularly efficacious for quick and effective absorption into the body.
Here are the main forms of magnesium in table form, so you can see their absorption rate and bioavailablity compared.
Comparing Absorption & Bioavailability of Common Magnesium Formulations
There are several different forms of magnesium available for supplementation, including:
Magnesium Oxide is a common form of magnesium supplement, known for its high elemental magnesium content, often exceeding 60%. However, its bioavailability is notably low. Scientific research indicates that its absorption rate in the human gastrointestinal tract is approximately 4%.
Thus, despite the high elemental content, the amount of magnesium that ultimately becomes bioavailable for cellular processes is limited.
Magnesium Citrate is another common form that is more bioavailable compared to magnesium oxide. Its absorption rate is considerably higher, usually around 25-30%.
Apart from its role in replenishing magnesium levels, it has a pronounced osmotic effect in the intestines, thereby serving as an effective laxative.
This form of magnesium is chelated, meaning it is bound to an amino acid, in this case, glycine. This property enhances its absorbability, making it one of the most bioavailable forms of magnesium supplements.
It is less likely to cause gastrointestinal discomfort due to its stable structure and high absorption rate, which exceeds 80% in some studies. Therefore, it is often recommended for those with a diagnosed magnesium deficiency.
Magnesium Malate is a fusion of magnesium and malic acid. Malic acid is a natural compound found in fruits and is involved in the creation of energy in the body. This particular form of magnesium has demonstrated benefits in the mitigation of symptoms for conditions like fibromyalgia and chronic fatigue syndrome.
Its absorption rate is comparable to that of magnesium citrate, thus making it an efficient option for increasing bodily magnesium levels.
Magnesium L-Threonate is a more recent addition to magnesium supplements and is specifically engineered to cross the blood-brain barrier. Studies have shown that it significantly increases magnesium concentration in the brain, thereby enhancing cognitive functions.
This form of magnesium is of particular interest in the treatment of neurological conditions such as Alzheimer's disease.
Magnesium Taurate is noted for its high absorption rate and fast bioavailability. This form of magnesium is bonded to taurine, an amino acid that facilitates the transport of magnesium ions across cell membranes. This unique bonding enhances solubility and, consequently, increases the rate of intestinal absorption.
Nano magnesium refers to a form of elemental magnesium that has been mechanically broken down into microscopic particles using a process called nanoparticle synthesis; this may radically improve the absorption of magnesium
This form of magnesium may be useful for those with absorption issues or those who require higher doses.
As evident in our reviews, many people who have struggled to reach optimum magnesium levels, or experienced unpleasant sideaffects of higher dose traditional supplements, have found that nano magnesium offers an unparalleled way to supplement this core mineral.
How are Magnesium Supplements Absorbed in the Body?
Traditionally, magnesium is absorbed in the small intestine through active transport, which involves the movement of ions across the intestinal wall against a concentration gradient. This process is regulated by specific transport proteins that allow magnesium to enter cells.
Several factors, including dosage, form, and individual differences, can influence magnesium absorption. Higher doses of magnesium may result in reduced absorption, while particular forms of magnesium may be more easily absorbed than others. Additionally, certain medical conditions and medications can affect magnesium absorption, as can certain genetic factors.
Once absorbed, magnesium is transported to the liver, where it is stored until the body needs it. The liver regulates the magnesium levels in the body and releases it as needed. Magnesium that is not absorbed or needed by the body is eliminated through the kidneys in the urine.
Of course, nano magnesium is small enough to be absorbed directly into the body through the mucous membranes without needing the small intestine. For this reason, it is entirely different from any other market supplement.
What Factors Can Affect The Absorption & Bioavailability Of Magnesium?
Several factors can affect the absorption of magnesium, including:
- Dosage: High doses of magnesium may result in reduced absorption, as the transport proteins responsible for absorbing magnesium in the small intestine can become saturated at higher concentrations. This can lead to reduced absorption and an increased risk of diarrhoea and other gastrointestinal side effects.
- Form: Different forms of magnesium can vary in their solubility and absorption. For example, magnesium oxide is poorly absorbed, while magnesium citrate and glycinate are more easily absorbed.
- Individual differences: The absorption of magnesium can be influenced by various individual factors, such as age, gender, and medical conditions. For example, older individuals may have reduced magnesium absorption due to decreased production of stomach acid, which is necessary to absorb certain forms of magnesium. Similarly, certain medical conditions, such as Crohn's disease and celiac disease, can affect magnesium absorption.
It is worth considering these factors when selecting a magnesium supplement and determining the appropriate dosage, as they can influence the effectiveness and safety of the supplement.
Clinical Studies on the Absorption of Magnesium
There have some noteable clinical studies that have compared the absorption of different types of magnesium. Here are a few examples:
A pertinent study published in the Journal of the American College of Nutrition compared the absorption of different forms of magnesium in healthy individuals. The study found that magnesium citrate and magnesium aspartate had higher absorption rates than magnesium oxide and chloride.
Another study published in the journal Magnesium Research compared the absorption of magnesium glycinate to magnesium oxide in individuals with low magnesium levels. The study found that magnesium glycinate had higher absorption rates and was more effective at increasing magnesium levels in the body than magnesium oxide.
A study published in Nutrition compared the absorption of magnesium aspartate and magnesium oxide in postmenopausal women. The study found that magnesium aspartate had higher absorption rates and was more effective at increasing magnesium levels in the body than magnesium oxide.
What's the Best Absorbed Magnesium?
Overall, studies suggest that certain forms of magnesium, such as magnesium citrate, magnesium aspartate, and magnesium glycinate, are more easily absorbed by the body compared to others, such as magnesium oxide.
However, nano magnesium - which is small enough to be absorbed directly through the mucous membranes - may offer the best absorption via reducing the size of the particles.(4)
Nano Magnesium: the Most Absorbable Magnesium Supplement
The most absorbable forms of magnesium, such as magnesium L-threonate, nano magnesium, magnesium glycinate, and magnesium malate, offer numerous health benefits, including improved digestion, better sleep, reduced stress and anxiety, improved cognitive function, increased energy, and reduced anemia symptoms.
However, to our knowledge ALL of them, barring our Nano Magnesium product, come with some form of digestive distress at high doses. Common side effects can include diarrhea, nausea, and stomach cramps.
For this reason, and due to our hundreds of positive reviews, we're pleasd to say Nano Magnesium offers a genuinely game-changing alternative.
FAQs about Magnesium Aborption
What is the most bioavailable form of magnesium?
Magnesium glycinate, magnesium malate, magnesium L-threonate, and nano magnesium are considered some of the most bioavailable forms of magnesium. Each has unique properties, making them suitable for different purposes and individual needs.
Why is magnesium bioavailability important?
Magnesium bioavailability is crucial because it determines how effectively the body can absorb and utilize the magnesium from supplements. Higher bioavailability ensures that a greater percentage of the ingested magnesium is absorbed, contributing to optimal health benefits.
How can I determine the best magnesium supplement for me?
To determine the best magnesium supplement for you, consider factors such as the desired health benefits, any pre-existing health conditions, and potential side effects.
Can I get enough magnesium through my diet alone?
It is possible to get enough magnesium through a balanced diet that includes magnesium-rich foods such as leafy greens, nuts, seeds, whole grains, legumes, and some types of fish. However, due to factors such as soil depletion and dietary restrictions, some individuals may find it challenging to meet their magnesium needs through diet alone, making supplementation a viable option.
Is it possible to overdose on magnesium supplements?
Yes, it is possible to overdose on magnesium supplements, which can lead to a condition called hypermagnesemia. Symptoms of hypermagnesemia include nausea, vomiting, low blood pressure, irregular heartbeat, and in severe cases, cardiac arrest and coma. To avoid an overdose, adhere to the recommended dosage guidelines and consult with a healthcare professional before starting any new supplement regimen.
"Absorption and Excretion of Four Oral Magnesium Salts in Healthy Humans" by the Journal of the American College of Nutrition (https://www.ncbi.nlm.nih.gov/pubmed/9471896)
"Absorption and Bioavailability of Four Different Magnesium Preparations in Healthy Women" by Magnesium Research (https://www.ncbi.nlm.nih.gov/pubmed/17451775)
"Magnesium Aspartate Is More Bioavailable Than Magnesium Oxide in Postmenopausal Women" by Nutrition (https://www.ncbi.nlm.nih.gov/pubmed/17901893)
Nanotechnology: an effective tool for enhancing bioavailability and bioactivity of phytomedicine - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025268/#:~:text=Application%20of%20nanotechnology%20leads%20to,of%20micro%20or%20nano%20materials.
Nielsen, F. H. (1990). The bioavailability of magnesium supplements. Journal of the American College of Nutrition, 9(1), 48-55. doi: 10.1080/07315724.1990.10720372