Magnesium glycinate is a form of magnesium that is bound to a protein, causing increased absorption. 19-100 mg, since they are more easily absorbed. 2,3Formulations of magnesium citrate contain less magnesium, e.g. These organic magnesium salts are more easily absorbed than magnesium oxide. The body is able to absorb roughly the same amounts of magnesium citrate, magnesium lactate, and magnesium aspartate. Magnesium oxide is more likely to cause diarrhea, because less is absorbed into the body, leaving more magnesium in the intestine to act as a laxative. 300-500 mg, to compensate for low absorption. 2 Formulations of magnesium oxide will often contain more magnesium, e.g. 1 However, the body is only able to absorb about 4% of the magnesium oxide taken by mouth. Magnesium oxide is the most common form of magnesium in supplements, and provides a high amount of elemental magnesium. 1 Overall, research has suggested that organic magnesium will lead to more magnesium absorption than inorganic magnesium. On the other hand, supplements that contain organic magnesium have been shown to be easier for the body to absorb, but contain a lower concentration of magnesium. Supplements that contain inorganic magnesium are harder for the body to absorb, but they contain highly concentrated magnesium.
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