Each time you’re taking a complement, a few of it will get misplaced within the physique earlier than it will get an opportunity to do its job. The proportion of complement that really makes it into the bloodstream after processing is called its bioavailability. The upper a complement’s bioavailability, the extra successfully it will probably ship the supposed well being advantages.

By itself, magnesium has very low bioavailability. To be become a complement, the mineral is paired with one other natural compound that makes it simpler for the physique to soak up. The ensuing mixture is both natural, on this case which means it dissolves nicely in liquid, or inorganic, which means it does not. Natural types of magnesium are typically extra simply absorbed and subsequently extra bioavailable.

Inorganic and fewer absorbable magnesium mixtures, equivalent to magnesium carbonate, magnesium chloride, magnesium gluconate, and magnesium oxide, have a tendency to come back with sure unwanted side effects. “It varieties these clusters of water,” useful drugs physician Robert Rountree, M.D., explains in an episode of the mindbodygreen podcast, “and that principally hurries issues alongside within the intestine, shall we embrace.”

Yep, free stools, diarrhea, and belly cramping can happen while you take sure sorts of magnesium or while you eat the mineral in excessive doses. (The advisable cap on magnesium supplementation is 350 milligrams day by day for adults.)