What is the best form of magnesium?

Magnesium is an essential mineral that plays a crucial role in over 300 bodily functions. It is required for energy production, mental and muscular functions and even bone health. It also acts as an electrolyte, helping the body to transfer moisture to where it needs it the most. However, not all magnesium supplements are created equal.

Different forms of magnesium offer varying levels of absorption and health benefits. The first thing to understand about these magnesium forms is that they are all aiming for one thing: maximum amount of elemental magnesium. Since common magnesium supplements are manufactured, they are all bound to other elements, with varying levels of pure magnesium, and varying levels of absorption in the body, as we’ll see below.

Pure Magnesium vs Magnesium compounds 

Here’s where the magnesium in Oshun is different. Oshun is made by concentrating the minerals naturally present in inland sea water (don’t worry, this is then heavily filtered and tested against heavy metals and microbial activity to make sure it’s squeaky clean). This means that the magnesium in our electrolyte concentrate is pure elemental magnesium. This is the gold standard: it is not bound to any other element and can be instantly absorbed in the body without any digestive process.

For this reason, first time users of Oshun often notice an immediate improvement in their wellbeing: that’s the minerals being instantly absorbed and used up. In fact, Oshun is so pure that it can be consumed without breaking a fast.

Having said that, let’s take a look at some common types of magnesiums you’re most likely to find in supplements.

1. Pure Elemental Magnesium

Paradoxically, you won’t find this form listed as an ingredient in manufactured supplements. This is because it cannot be produced as a standalone ingredient. Instead, in a manufacturing process, magnesium is bound to another element (which is why there are so many different forms of magnesium). This explains why you won’t see “magnesium” listed as an ingredient in Oshun: it is simply naturally present in its pure ionic form, in the same way that protein is present in meat and carbs are present in pasta.

Use: supports 300+ essential bodily functions. Used as an electrolyte, look out for a feeling of better hydration through the body: clear mind, stable energy, plump skin, hydrated hair.

Elemental Magnesium concentration: 100%

2. Magnesium Citrate

One of the most common supplemental forms of magnesium, this is actually a 1:1 blend of magnesium and citric acid. Known for its relatively high bioavailability, magnesium citrate is often used for digestive health, including as a laxative.

Use: Helps with constipation, supports muscle function, and can aid in energy production.

Elemental Magnesium concentration: approx. 11%

3. Magnesium Glycinate

Magnesium Glycinate is made up of one ion of magnesium to two glycine molecules. Glycine is an amino acid. This form is one of the most bioavailable types of magnesium supplements. It's particularly gentle on the stomach and less likely to cause digestive upset than Citrate or Oxide, but still requires a digestive process unlike the elemental magnesium in Oshun.

Use: Often recommended for those with magnesium deficiency, for improving sleep quality, and reducing anxiety.

Elemental Magnesium concentration: approx. 14%

4. Magnesium Oxide

You’ll often come across Magnesium Oxide in cheap mineral supplements, and in most supermarket magnesium products. This is for two reasons: it is cheap to source and provides a high concentration of elemental magnesium. The problem? Magnesium Oxide has one of the lowest absorption rates in the body. For this reason, it should primarily be used for its laxative effect.

Use: Primarily for treating constipation.

Elemental Magnesium concentration: approx. 60%

5. Magnesium Chloride

If you’ve ever purchased a magnesium spray, you’ll likely have read Magnesium Chloride as an ingredient. Combining two ions of chloride with one element of magnesium, this form provides a decent absorption rate and is highly soluble in water – hence its use in sprays.

Use: Can be used both orally and topically, good for muscle relaxation and for those who might have issues with oral supplementation.

Elemental Magnesium concentration: approx. 25%

6. Magnesium Sulfate (Epsom Salt)

Ever taken a bath with Epsom Salts? That’s a fancy name for Magnesium Sulfate, a chemical compound consisting of consisting of magnesium cations and sulfate anions. Not typically taken orally due to potential side effects, instead it's used in baths for muscle relaxation and detoxification.

Use: Soaking in Epsom Salt baths can soothe sore muscles, reduce inflammation, and help with stress relief.

Elemental Magnesium concentration: approx. 20%

7. Magnesium Malate

Magnesium bound to malic acid, this form might be particularly helpful for those with chronic fatigue or fibromyalgia. Magnesium malate is seen as being a more bioavailable form of magnesium, along with other forms such as citrate and glycinate.

Use: Enhances energy production, supports muscle health.

Elemental Magnesium concentration: approx. 11%

8. Magnesium Taurate

Combining magnesium with taurine, an amino acid beneficial for heart health. This form is low in elemental magnesium but offers the benefits of the added amino acid. Taurine is thought to have a calming effect on the nervous system.

Use: Heart health, stress relief, and possibly blood sugar regulation.

Elemental Magnesium concentration: approx. 9%

9. Magnesium L-Threonate

This is another form of magnesium with a low elemental concentration but specific applications. Magnesium L-Threonate is noted for its ability to cross the blood-brain barrier, potentially enhancing brain functions like memory and learning.

Use: Cognitive health, particularly for age-related cognitive decline.

Elemental Magnesium concentration: approx. 8%

Summary

When choosing a magnesium supplement, you want two things: high amount of elemental magnesium, and high absorption rate. If you’re using Oshun, with 8 pumps per day you're getting 180mg of the most absorbable, pure elemental magnesium.

Still looking for more magnesium? Choose from the list above depending on your specific requirements but stay clear of Magnesium Oxide.