For many, magnesium is a miracle mineral. It helps with energy, stress and sleep, as well as supporting nerve and muscle function. On top of this, magnesium plays a crucial role in over 300 enzyme reactions in the human body.
But did you know that it is available in more than one chemical form? Not all magnesium is created equal, with each type varying in both effectiveness and how it is tolerated by the body. Widely regarded as the gentlest available form, Mighty Kids Supplements uses magnesium bisglycinate, known for its high absorption and perfect for sensitive digestive systems.
Pros and cons of commonly used forms
Different types of magnesium function in different ways, making some better than others for certain purposes.¹²³ For example, inorganic magnesium forms are more likely to draw water into the gut. At specific doses, this can be a desirable trait for laxative products. In organic forms which tend to dissolve more readily, this is less likely to occur.
Here are three of the most common, commercially available forms. Below, you'll find an explanation for the terms used:
Magnesium Oxide
- Inorganic
- Poor solubility
- Low absorption
- Strong laxative effect
Magnesium Citrate
- Organic
- Better solubility and absorption than magnesium oxide
- Mild laxative effect at higher doses
Magnesium Bisglycinate
- Organic
- High absorption
- Gentle on digestion
Other magnesium forms include chloride, sulfate, glycerophosphate and sucrosomial. These are not commonly used in supplements, being either very costly (therefore impractical to produce) or not well tolerated when consumed.
What is the difference between organic and inorganic forms?
In magnesium supplements, inorganic means that the magnesium is bound to a simple mineral compound.
Organic magnesium forms, on the other hand, are bound to a naturally occurring acid or amino acid, which the body already uses to absorb nutrients.
Put more simply, think of magnesium as a person going through an airport. Organic magnesium has a priority boarding pass (the acid or amino acid) and can breeze through familiar nutrient transport lanes. Inorganic magnesium is paired with a basic mineral that drops off early, leaving magnesium stuck in the regular queue.
As well as differences in how well they are tolerated, research has suggested that inorganic forms are less bioavailable than their organic counterparts.² The lower the bioavailability, the less your body can use of what is actually consumed.
Why does the solubility differ?
Once consumed, for magnesium to be absorbed it must first dissolve into Mg²⁺ (magnesium two-plus) ions. This may sound complicated, but just refers to the type of broken-down magnesium which the body uses.
- Inorganic forms like magnesium oxide have low solubility, meaning that this dissolving process takes longer, and less can be made into this usable form. As a result, fewer magnesium ions are released to be absorbed and used, and more remain in the gut. When excess, undissolved magnesium sits in the gut like this, it draws water towards itself: the culprit for symptoms like bloating and looser stools.¹
- Organic forms (including citrate and bisglycinate) are generally more soluble. Instead of sitting in the gut, magnesium swiftly dissolves into its usable form, so the body can instead utilise it to support energy levels, muscle function and important enzyme reactions.²
In summary
The science consistently backs magnesium bisglycinate as the superior, evidence-based magnesium choice. From individual trials to systematic reviews, which collect and critically analyse multiple high-quality studies to uncover the bigger picture, magnesium bisglycinate consistently stands out for its:
- Efficiency
- Gentleness
- Superior bioavailability
- Suitability for long-term, everyday supplementation
It is why Mighty Kids uses magnesium bisglycinate in both our children's and adults' liposomal magnesium. You can find out more about liposomal delivery here: The Fascinating World of Liposomal Supplements. Amongst other benefits, this liquid delivery renders the nutrients contained up to twelve times more bioavailable than your standard, non-liposomal supplement.
Combined with the already strong bioavailability of the magnesium bisglycinate form, Mighty Kids liposomal magnesium is both incredibly effective and extremely well tolerated, making it the ideal supplement choice for everyday family use.
For the sciencey people
Magnesium bisglycinate is chelated; chemically bound to an organic molecule, it is able to form a more stable complex.
How it works
- In non-chelated forms, Mg²⁺ ions may bind to dietary inhibitors such as phytates, phosphates, tannins, or other minerals (e.g., calcium, iron) and become insoluble/less absorbable.
- Chelated forms, however, protect the magnesium ion by binding it to a ligand (for example, glycine), reducing its tendency to bind other inhibitors. This improves its chances of absorption.⁵
More on absorption pathways
- Paracellular (passive diffusion)
When magnesium concentration in the lumen is high, Mg²⁺ may pass between enterocyte tight‑junctions. This is non‑saturable but relatively inefficient.
- Transcellular (active transport)
Specific channels such as TRPM6 and TRPM7 in enterocytes mediate magnesium uptake, particularly when luminal concentrations are lower. These pathways can be rate‑limiting, controlling how fast the process can happen.
- Chelated uptake
In chelated forms like bisglycinate, there is a possibility that the magnesium‑glycine complex is absorbed via amino acid/dipeptide transporters, thereby bypassing (or partially bypassing) the ionic pathway restrictions. One in‑vitro/in‑vivo study found significantly different absorption profiles for two magnesium formulations predicted to differ in solubility and uptake.⁴ Chelates may, therefore, avoid some of the “bottlenecks” faced by ionic magnesium forms, meaning that more of the dose enters the bloodstream rather than remaining in the gut.
References
- Siener, R., Jahnen, A., & Hesse, A. (2011). Bioavailability of magnesium from different pharmaceutical formulations. Urological research, 39(2), 123–127. https://doi.org/10.1007/s00240-010-0309-y
- Pardo, M. R., Garicano Vilar, E., San Mauro Martín, I., & Camina Martín, M. A. (2021). Bioavailability of magnesium food supplements: A systematic review. Nutrition (Burbank, Los Angeles County, Calif.), 89, 111294. https://doi.org/10.1016/j.nut.2021.111294
- Merschmann, R., Burgmer, C., Eckert, G. P., & Wagner, A. E. (2025). Bioavailability of Magnesium and Potassium Salts Used as Potential Substitutes for Sodium Chloride in Human Nutrition - A Review. Molecular nutrition & food research, e70227. Advance online publication. https://doi.org/10.1002/mnfr.70227
- Blancquaert, L., Vervaet, C., & Derave, W. (2019). Predicting and Testing Bioavailability of Magnesium Supplements. Nutrients, 11(7), 1663. https://doi.org/10.3390/nu11071663
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Siebrecht, S. (2013). Magnesium bisglycinate as safe form for mineral supplementation in human nutrition. International Journal for Orthomolecular and Related Medicine, (144), 1–16. https://omundernaehrung.com/media/documents/en/Siebrecht_Dr_Stefan_Magnesium_bisglycinate.pdf
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