Magnesium: The Mineral with a Thousand Faces (and Which One Is Right for You?)

Magnesium is involved in more than 300 biochemical reactions in the body. It supports muscle relaxation, the functioning of the digestive system, the nervous system, strong bones and a stable heartbeat. But when you step into a pharmacy, you are met with an entire shelf of different forms: citrate, malate, oxide, glycinate …

Why is choosing the right form so important, and how does magnesium actually “travel” through your body?

The journey of magnesium: how does the body absorb it?

Magnesium absorption is a complex process that mostly takes place in the small intestine. The body does not absorb all the magnesium we consume – usually only about 30% to 40%.

Its absorption depends on two things:

• Solubility: The more soluble the form is in water, the easier it is for the body to absorb.
• Saturation: If you take a large dose at once, the percentage absorbed will be lower. It is better to consume it in smaller doses throughout the day.

Which form of magnesium should you choose?

Not all forms of magnesium are created equal. Each has its own “specialisation”:

Magnesium CARBONATE: the versatile helper

Magnesium carbonate is a form that turns into magnesium chloride when it comes into contact with stomach acid. This form can be found, for example, in DoNatural functional herbal waters.

• How it works: It has a mild antacid effect, helping with heartburn, while also offering solid absorption and a gentle laxative effect if consumed in larger amounts.
• When to choose it: It is a great choice for those looking for a balance between muscle support and regular digestion.

1. Magnesium CITRATE: supports digestion

This is magnesium bound to citric acid. It is one of the most easily broken-down forms.

• How it works: It acts as an osmotic laxative. It draws water into the intestines, which softens stool and stimulates bowel movement.
• When to choose it: If you occasionally struggle with constipation or want fast absorption for your muscles.

2. Magnesium SULPHATE: a natural “broom” for the gut

Magnesium sulphate is also known as bitter salt or Epsom salt. It is a form found naturally in highly mineralised waters, such as Donat.

• How it works: It is the strongest natural osmotic laxative. Sulphate ions bind a large amount of water, significantly increasing the volume in the intestines, even up to fivefold, and triggering an almost immediate digestive response.
• Use: It is most commonly used in therapeutic mineral waters for rapid bowel cleansing. Because its effect is strong, it should be used thoughtfully.

3. Magnesium OXIDE: affordable, but less effective

It contains a high proportion of pure magnesium, but is very poorly absorbed in the body, only around 4%.

• How it works: Since most of it is not absorbed into the bloodstream, it remains in the intestine, where it causes a laxative effect.
• Use: It is often found in more affordable supplements; it is mainly suitable for softening stool, but less so for replenishing magnesium levels in the body.

4. Magnesium GLYCINATE: for calm nerves and sleep

It is bound to the amino acid glycine.

• How it works: It has high bioavailability and the lowest laxative effect.
• When to choose it: If you have a sensitive gut but need magnesium for relaxation, sleep or muscle recovery.

5. Magnesium MALATE: for more energy

It is bound to malic acid, or malate.

• How it works: It is well absorbed and usually does not cause digestive discomfort. Malate plays a role in the energy production cycle.
• When to choose it: It is ideal for athletes and people dealing with chronic fatigue.

Understanding the different forms of magnesium allows us to use this key mineral in a more targeted and effective way. Instead of seeing magnesium as a single nutrient, it makes sense to view it as a tool that can be adapted to the body’s current needs – whether that means supporting metabolism, relaxing the nervous system or regulating the rhythm of digestion.