Not all magnesium is the same: how to choose wisely?

August 13, 2025

If you've ever found yourself in front of a supplement aisle, you've probably noticed: there are several forms of magnesium, with sometimes complicated names like citrate, malate, or oxide. And not all of them are created equal.

👉 The key? Assimilation. Good magnesium is magnesium that your body absorbs easily, without digestive problems, and that acts quickly.

1. Magnesium citrate: rapid assimilation, perfect for fatigue

Magnesium citrate is one of the most bioavailable salts, meaning it is easily assimilated by the body.
It is often recommended for:

- fighting muscle fatigue,

- improving digestion,

- reducing cramps or mild stress.

📚 A study published in Magnesium Research (1990) shows that citrate is better absorbed than magnesium oxide, which is very common but not very effective.

✅ Present in FooDly magnesium

2. Magnesium malate: cellular energy and recovery

Malate is linked to malic acid, naturally present in apples. It is often used in people who are fatigued or athletes, because it helps to:

- produce energy at the cellular level (Krebs cycle),

- recover faster after exercise.

📚 According to a study by Russell IJ (1995), magnesium malate is particularly useful in cases of chronic fatigue or fibromyalgia.

✅ Present in FooDly magnesium

3. Magnesium glycerophosphate: digestive gentleness

This is one of the forms best tolerated by the intestines. Magnesium glycerophosphate is appreciated for:

- its effectiveness on the nervous system,

- its good digestive tolerance (ideal for sensitive intestines).

📚 Source: EFSA Journal 2015 – glycerophosphate is one of the well-absorbed salts authorized for food enrichment.

✅ Present in FooDly magnesium

And other forms?

- Magnesium oxide: very common because it's cheap, but very poorly assimilated (less than 4%)【EFSA, 2015】.

- Chloride / lactate / sulfate: rather used in specific medical cases or for topical use.

- Bisglycinate: also has a very good profile, especially for its calming effects, but more expensive and not necessarily better assimilated than citrate depending on the dosage.