TRI-MAG: Three Magnesium Forms for Daily Repletion
Magnesium is involved in over 300 enzymatic reactions. Muscle contraction, electrolyte balance, cardiac rhythm, nervous system recovery, protein synthesis. It is one of the most important minerals in the body and one of the most commonly under-consumed, especially in hard-training populations.
Tri-Mag uses three forms of magnesium chosen for GI tolerance, reliable absorption, and the nutrients they release alongside the magnesium itself. At 99mg elemental magnesium per capsule, it is a flexible daily tool you can scale from 1 to 3+ capsules depending on your training load, diet, and goals, without your gut becoming the limiting factor.
Tri-Mag uses three forms of magnesium chosen for GI tolerance, reliable absorption, and the nutrients they release alongside the magnesium itself. At 99mg elemental magnesium per capsule, it is a flexible daily tool you can scale from 1 to 3+ capsules depending on your training load, diet, and goals, without your gut becoming the limiting factor.
The Strom Tri-Mag Formula
Each bottle of Tri-Mag includes 90 capsules (90 servings).
Per one capsule serving:
Per one capsule serving:
- Magnesium Bisglycinate (300mg ~60mg elemental Mg), also releases ~240mg glycine)
- Magnesium Taurate (300mg ~24mg elemental Mg), also releases ~276mg taurine)
- Magnesium Gluconate (300mg ~15mg elemental Mg), also releases ~285mg gluconic acid)
Why these three forms of Magnesium?
The differences between magnesium forms come down to three things:
- how well they absorb,
- how gentle they are on the gut,
- and what else they release.
Magnesium Bisglycinate - Very Gut Friendly, High Yeild
It is magnesium chelated to two glycine molecules, forming a neutral complex that likely absorbs through dipeptide transporters (PepT1) in the small intestine, as well as through conventional magnesium pathways. This makes bisglycinate significantly gentler on the gut than oxide, citrate, or carbonate because less free Mg2+ sits in the intestinal lumen causing osmotic water draw. Due to the amount of strain that we get on the digestive system in our Strom community from high food intake, or orals, bisglycinate has become a mainstay magnesium form for over a decade and well established in its value.
After absorption, the chelate releases ~240mg of free glycine per capsule.
Glycine is an inhibitory neurotransmitter, a glutathione precursor, and an NMDA receptor co-agonist. Clinical sleep studies used 3g glycine doses - one capsule delivers roughly 8% of that, so the glycine is a contribution toward daily intake rather than a clinical dose on its own. It is meaningful, but if you really want to leverage a noticeable sleep benefit we suggest our standalone Glycine powder product.
After absorption, the chelate releases ~240mg of free glycine per capsule.
Glycine is an inhibitory neurotransmitter, a glutathione precursor, and an NMDA receptor co-agonist. Clinical sleep studies used 3g glycine doses - one capsule delivers roughly 8% of that, so the glycine is a contribution toward daily intake rather than a clinical dose on its own. It is meaningful, but if you really want to leverage a noticeable sleep benefit we suggest our standalone Glycine powder product.
Magnesium Taurate: Cardiovascular Bonus
Taurate absorbs through the same conventional mineral channels as most magnesium salts. The reason it is in this formula is the 276mg of free taurine per capsule.
For our community, this matters. Its one of those ingredients you'll see we add in wherever possible to raise daily intake. Strength athletes, bodybuilders, powerlifters, and strongman competitors place sustained cardiovascular demand on their bodies. PED protocols compound this further through increased oxidative burden, altered lipid profiles, arterial stiffness, and elevated inflammatory markers. Both magnesium and taurine independently support cardiac electrolyte stability and vascular function.
Taurine acts as an osmolyte in cardiac cells, an inhibitory neuromodulator potentiating GABA-A receptors, an antioxidant scavenging hypochlorous acid in vascular endothelium, and a calcium regulator modulating intracellular Ca2+ handling in cardiac cells. Human studies on taurine for cardiovascular benefit used doses of 1.5-6g per day. A 2016 RCT showed 1.6g/day reduced systolic blood pressure by 7.2 mmHg in prehypertensive adults. One capsule of Tri-Mag delivers ~276mg taurine; at 3 capsules, that is ~828mg - a meaningful contribution toward the 1.5g threshold, though not a full clinical dose on its own. Then you can consider VascuMAX, HydraMAX, and Intra-Juice as other complimentary options to raise yourself well into clinical range.
For our community, this matters. Its one of those ingredients you'll see we add in wherever possible to raise daily intake. Strength athletes, bodybuilders, powerlifters, and strongman competitors place sustained cardiovascular demand on their bodies. PED protocols compound this further through increased oxidative burden, altered lipid profiles, arterial stiffness, and elevated inflammatory markers. Both magnesium and taurine independently support cardiac electrolyte stability and vascular function.
Taurine acts as an osmolyte in cardiac cells, an inhibitory neuromodulator potentiating GABA-A receptors, an antioxidant scavenging hypochlorous acid in vascular endothelium, and a calcium regulator modulating intracellular Ca2+ handling in cardiac cells. Human studies on taurine for cardiovascular benefit used doses of 1.5-6g per day. A 2016 RCT showed 1.6g/day reduced systolic blood pressure by 7.2 mmHg in prehypertensive adults. One capsule of Tri-Mag delivers ~276mg taurine; at 3 capsules, that is ~828mg - a meaningful contribution toward the 1.5g threshold, though not a full clinical dose on its own. Then you can consider VascuMAX, HydraMAX, and Intra-Juice as other complimentary options to raise yourself well into clinical range.
Magnesium Gluconate: The established backbone
Magnesium Gluconate is a form with too little attention. Magnesium Bisglycinate has a handful of human trials. Taurate is very new to market and has none. Gluconate has decades of pharmacopeial history, widespread use in clinical and hospital settings for IV and oral magnesium repletion, and the strongest body of evidence for reliable absorption of any organic magnesium salt. It is the form prescribed when the goal is simply getting magnesium into the body without complications.
In one of the most comprehensive comparison of magnesium forms ever published investigated, testing 10 different Mg salts in Mg-depleted rats and stable isotope tracing: gluconate had the highest bioavailability of all forms. Higher than citrate, higher than aspartate, higher than oxide. Its a trusted source with a established history of use.
Gluconate contributes 15mg of elemental magnesium per capsule. Modest in absolute terms, but backed by more clinical data than the other two forms combined. It forms a reliable foundation of this formula.
How much Magnesium do you actually need?
The RDA for magnesium in adult men is 400-420mg per day. For women, 310-320mg. Population surveys consistently show most people fall short.
Athletes have higher demands. Magnesium is lost through sweat at measurable rates, and intense exercise increases urinary magnesium excretion. Caloric restriction common during contest prep or weight cuts, often reduces dietary intake at the exact time the body needs more. Hard-training populations are among the most likely to be chronically under-repleted, and the RDA was set for sedentary adults, not people training hard daily, sweating heavily, or running PED protocols that compound mineral turnover.
Tri-Mag is not trying to be everyones one-size-fits-all entire magnesium intake in one dose. It is a flexible daily source that you can scales with your needs:
In one of the most comprehensive comparison of magnesium forms ever published investigated, testing 10 different Mg salts in Mg-depleted rats and stable isotope tracing: gluconate had the highest bioavailability of all forms. Higher than citrate, higher than aspartate, higher than oxide. Its a trusted source with a established history of use.
Gluconate contributes 15mg of elemental magnesium per capsule. Modest in absolute terms, but backed by more clinical data than the other two forms combined. It forms a reliable foundation of this formula.
How much Magnesium do you actually need?
The RDA for magnesium in adult men is 400-420mg per day. For women, 310-320mg. Population surveys consistently show most people fall short.
Athletes have higher demands. Magnesium is lost through sweat at measurable rates, and intense exercise increases urinary magnesium excretion. Caloric restriction common during contest prep or weight cuts, often reduces dietary intake at the exact time the body needs more. Hard-training populations are among the most likely to be chronically under-repleted, and the RDA was set for sedentary adults, not people training hard daily, sweating heavily, or running PED protocols that compound mineral turnover.
Tri-Mag is not trying to be everyones one-size-fits-all entire magnesium intake in one dose. It is a flexible daily source that you can scales with your needs:
- 1 capsule (99mg): Closing the gap for if you are already eating magnesium-rich foods and just looking to be sure.
- 2 capsules (198mg): Providing a main foundation for the common diet that isn't particularly magnesium, rich. This puts total daily intake comfortably within the recommended range.
- 3 capsules (297mg): For hard-training athletes, people on low magnesium food sources, or anyone whose magnesium losses are chronically elevated.
Split your Magnesium doses for better absorption
This is one of the most underappreciated factors in magnesium supplementation, and it matters at least as much as which form you choose: fractional magnesium absorption drops dramatically as dose size increases.
Fine et al. (1991) showed that absorption was approximately 65% at 36mg but fell to just 11% at 973mg. The active TRPM6 transport channels that handle magnesium most efficiently are saturable - they can only process so much at once. Once you exceed their capacity, the remainder has to absorb passively through paracellular routes, which are less efficient and more likely to cause the osmotic side effects people complain about.
What this means in practice is that splitting your magnesium intake across the day produces meaningfully better absorption than taking it all at once.
This is why Tri-Mag is designed as individual capsules rather than a multi-capsule serving. If you are taking 2-3 capsules per day, spreading them across meals - one with breakfast, one with dinner, or one with each of three meals - will produce better absorption and lower GI risk than taking them all together. The form of magnesium matters, but how you distribute it across the day should be a big consideration.
This is one of the most underappreciated factors in magnesium supplementation, and it matters at least as much as which form you choose: fractional magnesium absorption drops dramatically as dose size increases.
Fine et al. (1991) showed that absorption was approximately 65% at 36mg but fell to just 11% at 973mg. The active TRPM6 transport channels that handle magnesium most efficiently are saturable - they can only process so much at once. Once you exceed their capacity, the remainder has to absorb passively through paracellular routes, which are less efficient and more likely to cause the osmotic side effects people complain about.
What this means in practice is that splitting your magnesium intake across the day produces meaningfully better absorption than taking it all at once.
This is why Tri-Mag is designed as individual capsules rather than a multi-capsule serving. If you are taking 2-3 capsules per day, spreading them across meals - one with breakfast, one with dinner, or one with each of three meals - will produce better absorption and lower GI risk than taking them all together. The form of magnesium matters, but how you distribute it across the day should be a big consideration.
Stacking with ZMAX
ZMAX contains magnesium L-threonate alongside bisglycinate. L-threonate has a unique function: after dissociation, it crosses the blood-brain barrier independently and signals neurons to actively accumulate Mg2+ from surrounding cerebrospinal fluid via encouraging transporter activity. This is the only magnesium form with evidence for raising neuronal intracellular magnesium above baseline. The three forms in Tri-Mag do not do this, but they do a good job of providing the systemic magnesium that eventually equilibrates into CSF for threonate to work with. L-threonate itself is very low yield at just ~8% elemental magnesium, which is why ZMAX pairs it with bisglycinate for systemic coverage, and why Tri-Mag serves as a strong complement for anyone who wants to raise their total daily magnesium intake further.
Many users take both. At 1 capsule of each, total daily elemental magnesium is approximately 240mg from supplements alone, enough to meaningfully close the gap for most diets.
Many users take both. At 1 capsule of each, total daily elemental magnesium is approximately 240mg from supplements alone, enough to meaningfully close the gap for most diets.
F.A.Q.
How much elemental magnesium is in each capsule of Tri-Mag?
99mg elemental magnesium per capsule. The ingredient weights (300mg each) are compound weights; elemental magnesium is the bioavailable portion your body uses, listed in the formula table above.
Is Tri-Mag safe to take every day?
Yes. The RDA for adult men is 400-420mg; for women, 310-320mg. Tri-Mag at 1-3 capsules fits as part of a complete daily intake alongside dietary magnesium.
Does magnesium cause diarrhea or stomach issues?
Cheap magnesium forms like oxide and carbonate draw water into the gut, causing the laxative effect most people associate with magnesium supplements. Bisglycinate specifically avoids this by absorbing through a different route. Gluconate and taurate are also well-tolerated. Most people report Tri-Mag as gentle. Start with one capsule to assess tolerance.
What is the difference between Tri-Mag and ZMAX?
ZMAX includes magnesium L-threonate, the only form with evidence for raising neuronal magnesium uptake via transporter signalling. The three forms in Tri-Mag do not do this. Tri-Mag includes taurate, which releases taurine for cardiovascular and osmolyte functions - ZMAX does not include this. Both share bisglycinate. Many users take both.
Can I take Tri-Mag and ZMAX together?
Yes. They address different needs and share no problematic overlap. At 1 capsule of each, total supplemental magnesium is approximately 240mg, well within safe daily limits and getting the benefit of both.
How much Taurine does Tri-Mag provide for heart health?
Each capsule releases approximately 276mg of taurine from the magnesium taurate component. At 3 capsules, that is ~828mg. Human cardiovascular studies used 1.5-6g per day, so Tri-Mag contributes toward that range rather than providing a full clinical dose on its own.
Should I take all my magnesium capsules at once or split them across the day?
Split them. Magnesium absorption is dose-dependent. The more you take at once, the lower the percentage that actually absorbs. Fine et al. (1991) showed 65% absorption at low doses dropping to 11% at high doses. If you are taking 2-3 capsules, spreading them across meals (one with breakfast, one with dinner) will give you meaningfully better absorption and lower GI risk than taking them all together.
When should I take my Tri-Mag?
With or without food, both work. Food (especially fat or protein) may slightly improve absorption and reduce GI sensitivity. Many users take it in the evening alongside their other recovery supplements, but if you are taking multiple capsules, splitting across meals is the better approach.
REFRENCE MATERIAL
- Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. JPEN J Parenter Enteral Nutr. 1994;18(5):430-435. DOI: 10.1177/0148607194018005430
- Coudray C, Rambeau M, Feillet-Coudray C, et al. Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnes Res. 2005;18(4):215-223. PMID: 16548135
- Uberti F, Morsanuto V, Ruga S, et al. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020;12(2):573. DOI: 10.3390/nu12020573
- Sun Q, Wang B, Li Y, et al. Taurine supplementation lowers blood pressure and improves vascular function in prehypertension. Hypertension. 2016;67(3):541-549. DOI: 10.1161/HYPERTENSIONAHA.115.06624
- Grober U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226. DOI: 10.3390/nu7095388
- Fine KD, Santa Ana CA, Porter JL, Fordtran JS. Intestinal absorption of magnesium from food and supplements. J Clin Invest. 1991;88(2):396-402. DOI: 10.1172/JCI115317
- Sabatier M, Arnaud MJ, Kastenmayer P, et al. Meal effect on magnesium bioavailability from mineral water in healthy women. Am J Clin Nutr. 2002;75(1):65-71. DOI: 10.1093/ajcn/75.1.65
- Nakamura E, Tai H, Ueda Y, et al. Magnesium absorption from mineral water: role of the mineral content and distributed intake. Magnes Res. 2012;25(3):101-111. PMID: 23261457
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This content is for educational purposes only and does not intend to cure or diagnose disease, nor make any health claims. There is no intent to slander in any way, but rather produce an informed and accurate third party perspective on the product. Always consult your accredited medical professional before introducing a new supplement. This content is not to be copied or repurposed in any form without express permission from the author.
First published for stromucation.com 16th April 2026
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