An estimated 50% of Americans consume less than the Estimated Average Requirement for magnesium from food alone. This widespread deficiency has led to a booming supplement market — but not all magnesium supplements are created equal.
The form of magnesium you take determines how much your body actually absorbs, how well you tolerate it, and whether you’ll experience the laxative effect that plagues cheaper formulations.
Three Forms, Three Outcomes
Magnesium Oxide is the most common form found in budget supplements. It contains the highest percentage of elemental magnesium by weight (60%), which looks impressive on the label. However, its bioavailability is estimated at just 4% — meaning that of a 400mg magnesium oxide capsule, your body may absorb as little as 16mg of actual magnesium.
Magnesium Citrate is a step up in absorption (approximately 25–30% bioavailability) and is widely used in clinical settings. However, it works partly through an osmotic mechanism — drawing water into the intestines — which is why it’s also used as a bowel preparation agent. At supplemental doses, this often manifests as loose stools or diarrhea.
Magnesium Bisglycinate Chelate (TRAACS®) represents the current gold standard for bioavailability and tolerability. By binding magnesium to two glycine molecules in a true chelate bond, it absorbs through amino acid transport channels rather than passive mineral absorption. The result: higher serum magnesium levels without the laxative effect.
Head-to-Head Comparison
| Property | Oxide | Citrate | Bisglycinate (TRAACS®) |
|---|---|---|---|
| Elemental Mg content | ~60% | ~16% | ~14% |
| Bioavailability | ~4% | ~25–30% | ~40–50% |
| GI tolerability | Poor | Moderate | Excellent |
| Laxative effect | Moderate | High | Minimal |
| Cost per serving | Lowest | Moderate | Higher |
Why Glycine Matters
The glycine carrier in magnesium bisglycinate is not just a delivery vehicle — it has its own physiological benefits. Glycine is an inhibitory neurotransmitter that supports relaxation and sleep quality. This makes magnesium bisglycinate particularly well-suited for evening supplementation, where both the magnesium and the glycine contribute to the desired outcome.
The TRAACS® Verification
Not all “chelated magnesium” products are truly chelated. Some manufacturers label their products as “magnesium bisglycinate” when the product actually contains a mixture of chelated and unbonded magnesium. TRAACS® (The Real Amino Acid Chelate System) is Albion Minerals’ verification that the chelation bond is genuine and complete, confirmed by third-party testing.
The Bottom Line
When choosing a magnesium supplement, look beyond the milligrams on the label. A 200mg dose of TRAACS® magnesium bisglycinate will deliver more usable magnesium to your body than a 400mg dose of magnesium oxide — without the GI side effects.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
