Which form of magnesium does not harm the stomach and acts fast? Expert recommendation
The compound of magnesium with the amino acid glycine occupies a middle position in terms of absorption rate and effectiveness.
Which type of magnesium is gentle on the stomach and fast-acting? Specialist recommendations
How effectively magnesium supplements are absorbed by the body depends on the additional molecule in their composition. Specialists have explained how different forms of this mineral differ from one another and offered recommendations on how to choose them correctly.
It is explained that magnesium cannot be produced in tablet form in its pure state. It must be bound to another molecule — a "carrier" or "salt". How quickly magnesium enters the bloodstream and how much of it is absorbed by the body depends on this very substance. The better the salt dissolves in the gastrointestinal tract, the more beneficial nutrients are absorbed from it.
For example, the compound of magnesium with citric acid (citrate) dissolves very well in water and does not require additional breakdown. For this reason, it is quickly absorbed into the blood.
What is the difference between forms of magnesium?
According to specialists, magnesium oxide dissolves very poorly. Its breakdown requires an acidic environment in the stomach, and even then, a large portion of the mineral is excreted from the body without being absorbed.
The compound of magnesium with the amino acid glycine (glycinate), on the other hand, holds a middle ground in terms of absorption speed and effectiveness.
Which form should you choose?
Nevertheless, the form of magnesium should be chosen not independently, but in consultation with a doctor. Depending on the purpose of taking the supplement and the patient's general condition, doctors recommend the following:
• To meet daily needs and support the heart: Glycinate and citrate forms, which have high bioavailability, are recommended. They also effectively relieve muscle tension.
• In case of constipation problems: Citrate or oxide forms may be prescribed. These types mildly stimulate bowel function.
• For a sensitive gastrointestinal system: The glycinate form is most often prescribed. It does not damage the intestinal mucosa and does not cause diarrhea.