Magnesium Supplements: Understanding Elemental Magnesium vs. Magnesium Salts and Why Quality Matters
Magnesium is one of the most essential minerals for human health. It plays a crucial role in hundreds of biochemical reactions in the body, including nerve function, muscle contractions, bone health, and even energy production. Unfortunately, the quality of magnesium supplements on the market is not always consistent, and many consumers are unaware of key differences in the forms of magnesium they are taking.
When shopping for magnesium supplements, many of us look at the ingredient panel, which usually lists magnesium in the form of a compound, such as magnesium glycinate or magnesium citrate. However, the important distinction that many consumers miss is the difference between elemental magnesium and magnesium salts. Many brands also do not even know the difference between the two. This misunderstanding is a significant reason why many supplements on the market fall short of delivering the full benefit they promise. Let’s dive into this concept and explain why this distinction matters for your health and why some supplements simply aren’t up to par.
What’s the Difference Between Elemental Magnesium and Magnesium Salt?
Magnesium salts are formed when magnesium binds with another compound, such as amino acids or organic acids. Common examples include magnesium glycinate (where magnesium binds with glycine), magnesium citrate (magnesium bound to citric acid), and magnesium oxide (magnesium bound to oxygen).
When manufacturers list magnesium on the label, they usually list the salt, not the actual amount of elemental magnesium present. For example, magnesium glycinate contains magnesium bound to glycine, but the label will list the total amount of magnesium salt, not just the magnesium content (elemental magnesium). This can be confusing because while you might see “500 mg of magnesium glycinate,” the actual amount of elemental magnesium in that dose may only be 100 mg (or less), depending on the compound used.
Why Does This Matter?
The percentage of elemental magnesium varies significantly between different forms of magnesium salts. For example:
- Magnesium oxide contains about 60% elemental magnesium by weight.
- Magnesium glycinate contains about 14% elemental magnesium by weight.
- Magnesium citrate has about 30% elemental magnesium by weight.
This means that the total dose of magnesium is unlikely be as high as it seems based on the compound listed. For example, a capsule of magnesium oxide might claim to provide 500 mg of magnesium oxide, but the actual elemental magnesium content could be much lower, resulting in an ineffective dose for your needs. This is also why products that claim 2 capsules per dose are likely inaccurate! It would be impossible to fit all of the neurologist-recommended doses and ingredients into two capsules using other forms of magnesium asides from citrate and oxide.
It’s essential to understand this difference to ensure you are getting the therapeutic dose you are looking for. If you need a higher dose of elemental magnesium, you may need to take more capsules of magnesium glycinate or citrate to match the required dosage.
Why Many Supplements Fall Short
One of the key problems is that many supplement manufacturers don’t account for the differences in the amount of elemental magnesium in their formulas. They might use magnesium salts that look like they provide a high dose of magnesium, but they’re actually providing far less elemental magnesium than you need to achieve the desired effects.
This can lead to poor quality products that either don’t deliver enough magnesium or have a higher proportion of fillers and excipients to compensate for the lower bioavailability. Magnesium in its salt form is more stable and easier to work with in manufacturing, but it may not always translate to the therapeutic dose consumers are expecting.
Unfortunately, this means that you might not be getting the magnesium you think you are, especially if the label does not distinguish between magnesium salts and elemental magnesium.
Why 3 capsules in 3graine?
One of the key factors in supplement formulation is the size of the capsule itself. Most supplement capsules are made in standard sizes, with size 00 being one of the most common. A size 00 capsule can typically hold up to about 750 mg of powdered ingredients, depending on the density of the substance. While this might seem like a lot, it can limit the amount of magnesium (or any other active ingredient) that can be included in a single capsule.
Because magnesium is a relatively bulky mineral, it’s not uncommon for the required dose of magnesium (especially in highly bioavailable forms like magnesium glycinate or magnesium citrate) to exceed what can fit into just one or two capsules. This is why our supplement, 3graine, is designed with three capsules per serving—this ensures that we can deliver the correct amount of elemental magnesium, without compromising on quality or bioavailability. Using three capsules allows us to fit the optimal dosage of magnesium and any other ingredients, ensuring that you’re getting the full therapeutic benefit. While other companies might use fewer capsules and rely on low-dose magnesium salts or fillers, we prioritize efficacy and transparency to give you the best possible supplement experience.
Supplementing with Magnesium: The Right Form for Your Needs
Understanding the forms of magnesium can help you choose the right supplement for your health goals. Depending on your needs, different forms of magnesium may be more suitable:
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Magnesium Glycinate – Often recommended for those who need a gentle, highly bioavailable form of magnesium. It’s commonly used for anxiety, stress relief, and improving sleep quality. Because it is well-absorbed and less likely to cause digestive upset, it's a great option for long-term supplementation.
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Magnesium Citrate – Known for its mild laxative effect, magnesium citrate is a good option for those dealing with constipation or looking for general muscle and nerve support. While it’s highly bioavailable, it may cause digestive discomfort in higher doses.
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Magnesium Oxide – This form is often used to treat digestive issues like heartburn and constipation but has a lower bioavailability compared to other forms. It’s not typically recommended for those seeking magnesium for long-term supplementation, as much of it won’t be absorbed by the body.
By selecting the correct form of magnesium and ensuring that you’re getting a high-quality product that accurately lists the amount of elemental magnesium, you can be confident that your supplement is effective and aligned with your health goals.
Conclusion
Magnesium is an essential mineral, and the form in which you take it can make all the difference. It’s important to understand the distinction between magnesium salts and elemental magnesium so that you can make informed decisions about your supplements. Many products on the market don’t provide the elemental magnesium consumers expect, leading to poor-quality results. At 3graine, we’ve designed our magnesium supplement to ensure you get the full benefit of the mineral by using a sufficient amount of elemental magnesium in a well-absorbed form, all while maintaining high standards of quality.
Remember, when it comes to magnesium supplements, the number of pills or the form of magnesium you choose really does matter. Don’t settle for products that overstate their magnesium content—look for transparency and quality, and ensure you’re getting the therapeutic benefits you are looking for.