Is Your Magnesium Worth a Crap?
The right form of magnesium will fix a deficiency fast. The wrong form will just make you poop. Here's how to choose the right kind.
Magnesium is having a moment right now. New studies are coming out weekly, and the mainstream media is talking about it like it's something new. But that's a good thing. Up to 80% of people aren't getting enough of a mineral involved in over 300 biochemical reactions in the body. That's not good.
What happens if you're running low on magnesium? Well, the signs of low magnesium often overlap with signs of low T because magnesium increases testosterone bioavailability. Run short and you'll experience low sex drive, easy fat gain, and difficulty putting on muscle. A deficiency is also linked to depression, anxiety, brain fog, bad sleep, low energy, and even high blood pressure.
Now that the word is getting out, magnesium supplementation is hot. The problem? There are several forms of magnesium. Some quickly fix a deficiency, some barely work at all, and some just make you poop... a lot.
Magnesium: A Buyer's Guide
Every form of supplemental magnesium has its pros and cons. Here's the rundown:
- Magnesium Glycinate
- Description: Magnesium chelated with glycine, an amino acid. Found in premium supplements.
- Bioavailability: Very high. Highly absorbable due to its chelated form, which enhances intestinal uptake.
- Strengths: Gentle on the stomach. Quickly raises magnesium levels. Glycine has calming effects, aiding sleep and reducing anxiety and stress.
- Weaknesses: More expensive than oxide or citrate.
- Summary: It costs a little more, but it works best for correcting magnesium deficiency quickly. It's great for muscle recovery and won't cause gastrointestinal problems like other forms. Take it before bed to calm down and sleep better.
- Our supplement, Elitepro Vital Minerals (Buy at Amazon), contains 400 mg of magnesium glycinate, along with other chelated minerals that most athletes are deficient in.
- Magnesium Oxide
- Description: A combination of magnesium and oxygen, often found in low-cost or generic supplements.
- Bioavailability: Very low. Poorly absorbed due to its low solubility in water.
- Strengths: It's cheap.
- Weaknesses: Low absorption rate limits its effectiveness for correcting magnesium deficiency. Commonly causes gastrointestinal side effects like diarrhea.
- Summary: Skip magnesium oxide unless you're plugged up and need to poop.
- Magnesium Citrate
- Description: Magnesium bound to citric acid.
- Bioavailability: Moderate.
- Strengths: Good balance of bioavailability and affordability.
- Weaknesses: May still cause loose stools or diarrhea in high doses needed to correct deficiencies. Larger tablets are needed.
- Summary: It's not as good as glycinate, but better than oxide. In short, it's okay.
- Magnesium Sulfate (Epsom Salt)
- Description: Magnesium bound to sulfate, typically used in baths or IV therapy.
- Bioavailability: Low for oral use; variable for transdermal (bath) use. IV forms are highly bioavailable.
- Strengths: Epsom salt baths are inexpensive and relaxing. IV magnesium sulfate is used in medical settings for rapid magnesium repletion.
- Weaknesses: Poorly absorbed orally and not suitable for supplementation. Transdermal absorption is debated and likely minimal.
- Summary: Research on transdermal absorption is inconclusive. Most studies show that sulfate isn't a good choice for fixing a low magnesium problem. It works well in IVs for problems like preeclampsia or arrhythmias, though.
- Other Forms
- Other forms of magnesium are available but less common, including malate, taurate, and orotate. These may have their uses, but research is currently limited.


