> ## Documentation Index
> Fetch the complete documentation index at: https://docs.sonohealth.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Spectrum 5 Ingredients — All 5 Magnesium Forms Explained

> Spectrum 5 contains magnesium glycinate, malate, citrate, oxide, and hydroxide — each with distinct absorption rates and health functions. Full supplement facts and ingredient breakdown.

Spectrum 5 Magnesium Complex contains five forms of magnesium chosen for their complementary functions and bioavailability profiles. Understanding what each form does helps explain why a multi-form supplement outperforms any single-ingredient product.

## Supplement Facts

| Component              | Amount Per Serving |
| ---------------------- | ------------------ |
| Serving Size           | 2 capsules         |
| Servings Per Container | 30                 |
| Magnesium (total)      | 500mg              |
| Magnesium Glycinate    | Included in blend  |
| Magnesium Malate       | Included in blend  |
| Magnesium Citrate      | Included in blend  |
| Magnesium Oxide        | Included in blend  |
| Magnesium Hydroxide    | Included in blend  |

**Other Ingredients:** Hypromellose (capsule), Rice Flour, Silicon Dioxide.

No artificial colors, no stearates, no soy, no gluten, no GMOs.

## The Five Magnesium Forms

### 1. Magnesium Glycinate

Magnesium glycinate is magnesium bound to glycine, an amino acid. It is the most bioavailable form of supplemental magnesium, meaning a higher percentage of each dose is absorbed and utilized.

**Primary functions:**

* Promotes calmness and reduces anxiety via glycine's inhibitory neurotransmitter activity
* Improves sleep onset and sleep quality
* Gentle on the digestive tract — does not cause loose stools at normal doses
* Supports GABA activity in the brain

**Best for:** Sleep support, anxiety management, sensitive stomachs

### 2. Magnesium Malate

Magnesium malate combines magnesium with malic acid, a compound naturally produced in the body during the Krebs cycle (energy metabolism).

**Primary functions:**

* Supports ATP (cellular energy) production
* Reduces muscle soreness and fatigue
* Particularly beneficial for individuals with fibromyalgia or chronic fatigue
* Supports exercise recovery

**Best for:** Energy, muscle function, athletic performance

### 3. Magnesium Citrate

Magnesium citrate is magnesium bound to citric acid. It is one of the most widely studied forms of supplemental magnesium with high absorption rates and broad health benefits.

**Primary functions:**

* Supports metabolic health and blood sugar regulation
* Promotes mood balance through serotonin precursor pathways
* Supports kidney health and may help prevent kidney stones
* Mild laxative effect at higher doses

**Best for:** Metabolic health, mood, everyday supplementation

### 4. Magnesium Oxide

Magnesium oxide contains the highest elemental magnesium percentage by weight of any form (\~60%), though its absorption rate is lower than glycinate or malate. When combined with other forms, it contributes significant elemental magnesium to the total dose.

**Primary functions:**

* Linked to migraine prevention in multiple clinical studies
* Supports sleep improvement
* Helps with indigestion and acid reflux (acts as an antacid)
* Contributes high elemental magnesium content to the formula

**Best for:** Migraine prevention, high-dose magnesium replenishment

### 5. Magnesium Hydroxide

Magnesium hydroxide (Mg(OH)₂) is well known for its digestive benefits and is used in over-the-counter antacid products.

**Primary functions:**

* Promotes digestive regularity and bowel health
* Neutralizes excess stomach acid
* Gentle laxative effect at therapeutic doses
* Supports gut motility

**Best for:** Digestive health, regularity, acid relief

## Why Five Forms Together

| Magnesium Form | Bioavailability | Primary Benefit              |
| -------------- | --------------- | ---------------------------- |
| Glycinate      | Very High       | Sleep, calm, anxiety         |
| Malate         | High            | Energy, muscle recovery      |
| Citrate        | High            | Metabolism, mood             |
| Oxide          | Moderate        | Migraines, high elemental Mg |
| Hydroxide      | Moderate        | Digestion, regularity        |

Using all five forms simultaneously means the body receives magnesium through multiple absorption pathways, increasing overall uptake and delivering benefits across a wider range of physiological systems than any single form can achieve.

## Capsule Shell and Excipients

The capsule is made from **hypromellose** — a plant-derived cellulose that is 100% vegan and dissolves easily. **Rice flour** is used as a minimal filler. **Silicon dioxide** is a flow agent used in trace quantities during manufacturing. There are no magnesium stearate, talc, titanium dioxide, or artificial dyes in Spectrum 5.

<Tip>
  For maximum absorption, take Spectrum 5 with a meal. Magnesium absorption is slightly enhanced in the presence of food and is not significantly affected by timing relative to other supplements.
</Tip>

***

**Related:** [Dosage Guide](/magnesium/dosage-guide) · [Who Needs Magnesium?](/magnesium/who-needs-it) · [5-Form vs Single-Form](/magnesium/vs-single-form)