Different Forms of Magnesium and Their Uses

I get questions about the differences between each form of magnesium and their purposes often, so here is a short cheat sheet to each form.

It is important to know that all forms of magnesium cross the blood brain barrier due to the separation into pure magnesium ion during digestion which reacts with hydrochloric acid in the stomach to form magnesium chloride. Magnesium chloride is THE tissue salt that all oral forms of magnesium are converted into. It is also important to know the magnesium ion’s usage and absorption in the body is wherever the molecule it’s attached to is used in the body. For example...

Magnesium oxide - essentially magnesium rust, shouldn’t want rust in your body. Second to lowest bioavailability, only really useful for systemic saturation when paired with another form

Magnesium citrate - citric acid/citrate goes into citric acid cycle or energy production. Lowest bioavailability, best avoided due to citrate’s negative impact on ceruloplasmin enzyme activity, fatigue relief, anti-constipation

Magnesium glycinate - Glycine is active nearly everywhere in body. Brain, nervous system, muscles, liver, bones, tendons, etc. Fuels gene expression and glutathione production. Calming and relaxing, can be like rocket fuel for GABA production when paired with l-theanine, combination also facilitates brain waste clearance mechanism during sleep

Magnesium chloride - THE tissue salt. Donates one chloride molecule when reacted with cell which opens channels to allow Magnesium directly into cells. Can be administered orally and topically, soaking back of head and neck with topical solution carries magnesium directly into brain stem to calm entire brain and nervous system

Magnesium acetate - converts into magnesium bicarbonate in the body (liver and muscles), acetate/acetic acid goes into citric acid cycle/energy production, so excellent for acidity/inflammation and fatigue

Magnesium bicarbonate - like MgCl, donates one bicarbonate molecule to mitochondria to open up for magnesium uptake into mitochondria. Chloride, bicarbonate, and sulfate are the forms found in nature, only found in water form for oral consumption, can be made with magnesium hydroxide and Plain carbonated water

Magnesium hydroxide - poor bioavailability, only really useful for flushing the bowels (milk of magnesia) and forming magnesium bicarbonate when paired with seltzer water

Magnesium taurate - taurine. Taurine’s function is brain, nervous system, liver, muscles again. Doubly inhibitory (GABA power), while also useful for calming the heart, hormone production from cholesterol, fat/protein digestion, etc.

Magnesium malate - malate/Malic acid, goes into citric acid cycle/energy production so excellent for fatigue and muscle aches specifically. Note: malate converts into oxaloacetate in the body, which acts as a glutamate scavenger, so can be good for glutamate management

Magnesium threonate - heavily marketed as only form that crosses blood brain barrier, though this is false like previously mentioned. Useful as a nootropic

Magnesium aspartate - low bioavailability, aspartate is an excitatory amino acid and really eliminates the calming/inhibitory purpose of magnesium. I never recommend it for any reason

Magnesium sulfate - sulfate/sulfur. Excellent for detox and skin health, shouldn’t be consumed orally, but topical is fine. Doesn’t saturate the body the same as magnesium chloride topical, it is pissed out 40 min after your bath with sulfate bound toxins.