There are many different forms or types of magnesium contained in nutritional supplements, topical creams, and oils. Each form consists of a magnesium molecule or ion attached to another molecule, which can affect the action and bioavailability of the magnesium itself. Some people find magnesium supplements may give them diarrhea, particularly with magnesium chloride, gluconate, hydroxide, and oxide. This is often resolved by trying a different form, or reducing the dose.

Following is a list of some common forms of magnesium found in supplements, in order of popularity among GrassrootsHealth participants:

The following table is based on the subjective qualities listed above.

While the form of magnesium is important to bioavailability, another thing that may affect how well your body can access and utilize the magnesium is the specific product’s formulation and whether the supplement is taken with or without food. A study by Blancquaert et al. examined 15 different magnesium products and measured their absorption, dissolution, and bioavailability, in the lab (and 2 products (the best and worst performers from the lab studies) with human subjects. The majority of the products tested contained magnesium oxide; also examined were products containing magnesium citrate, magnesium carbonate, and a few combined forms. They found that the percent of magnesium released varied greatly; some had more bioavailability when taken with food, some without. Some showed a relatively high percent bioavailability in both the stomach and small intestine while others had minimal bioavailability in both simulated environments.

The findings in this study highlight the importance of testing nutrient levels as a way to verify the effectiveness of supplement intake. Are the products you’re taking being absorbed by your body?

To help you make this determination, GrassrootsHealth offers the whole blood magnesium test, which includes the amount of magnesium in your blood cells as well as the plasma/serum, which is a better indicator of magnesium status than the serum magnesium test offered by most doctor’s offices and hospitals because it also assesses magnesium inside cells. Testing your levels can help determine if the supplements you are taking are allowing you to achieve the magnesium status you desire, or if you are potentially wasting money, time, and effort on something ineffective.

Having and maintaining healthy vitamin D and other nutrient levels can help improve your health now and for your future. Choose which nutrients to measure with your vitamin D, such as your omega-3s, and essential minerals including magnesium, zinc, and copper by creating your custom home test kit today.  Take steps to improve the status of each of these measurements to benefit your overall health. You can also track your own intakes, symptoms and results to see what works best for YOU.

Enroll and test your levels today, learn what steps to take to improve your status of vitamin D (see below) and other nutrients and blood markers, and take action! By enrolling in the GrassrootsHealth projects, you are not only contributing valuable information to everyone, you are also gaining knowledge about how you could improve your own health through measuring and tracking your nutrient status, and educating yourself on how to improve it.

Be sure to educate yourself on the benefits and importance of vitamin D for immune health, and take steps to ensure you and your loved ones are getting enough.

You can review all of the COVID-19 and immune health information shared by GrassrootsHealth on this page.

Don't get stuck with low vitamin D levels - learn more about what might affect your level and response to supplementation, and the steps to take through each season to keep levels in your target range.

Have a beautiful and HEALTHY day.

Onwards,