Forms of Magnesium

Magnesium Bisglycinate

Most bioavailable, and generally most affordable. Definitely the best.

Magnesium Oxide

Extremely poor absorbed, and the cheapest. Used as cheap ingredient to sell ineffective supplements, to con layman because ‘its magnesium’ or ‘look at how much magnesium this one has and how cheap it is’.

Magnesium Citrate

Bioavailable, and generally affordable, but causes diarrhea commonly, and citrate or citric acid can increase glutamate among other unwanted effects.

Magnesium Gluconate

Bioavailable and affordable, it seems to be gentler on the stomach than several other forms including Magnesium Bisglycinate.

Magnesium Carbonate

Bioavailable and very affordable, although rarely seen as a supplement. Reacts with acid like baking soda, and is used as antacid because it is alkaline.

Magnesium L-Threonate

The most expensive magnesium. As bioavailable as Magnesium Bisglycinate, and is marketed for its ability to cross the blood-brain barrier into the brain, however this is debatable or rather whether it constitutes the high price tag is debatable (its not).

Magnesium Taurate

Bioavailable and has taurine with its own benefits. Very well tolerated, affordable.

Magnesium Malate

Bioavailable and affordable. It contains Malic Acid which benefits ATP production in cells, which is used to market it for exercise performance and leg pain from circulation and lactic acid issues.

Magnesium Chloride

Bioavailable and affordable, though I’ve never see it as an edible supplement. This is the form of magnesium in nature like seawater, so Magnesium Flakes, Dead Sea Salt, Magnesium Oil or Spray, and Ionic Magnesium (liquid) are Magnesium Chloride.

Magnesium Sulfate

Same as Magnesium Chloride, Magnesium Sulfate is rarely sold as an edible supplement, and this is what Epsom Salt is.

Ranked By Bioavailability & Affordability (Efficiency)

  1. Magnesium Bisglycinate
  2. Magnesium Taurate & Magnesium Malate
  3. Magnesium Gluconate
  4. Magnesium Carbonate
  5. Magnesium L-Threonate
  6. Magnesium Citrate
  7. Magnesium Oxide

N/A Magnesium Chloride and Magnesium Sulfate (not really edible supplements, but very well absorbed through the skin as magnesium oil or bath salts)