Search for a magnesium supplement and you'll find glycinate, citrate, oxide, malate, threonate and more. They all contain magnesium, so what's the difference? Here's a plain-English guide to the three you'll see most often.
Why magnesium matters
Magnesium is an essential mineral involved in hundreds of processes in the body. It contributes to the reduction of tiredness and fatigue, normal functioning of the nervous system, normal psychological function and normal muscle function. Good food sources include leafy greens, nuts, seeds, wholegrains and beans.
How much magnesium do you need?
The NHS says adults aged 19 to 64 need around 300mg a day for men and 270mg a day for women, and that most people should be able to get this from a varied diet. If you take a supplement, the NHS advises that 400mg or less a day from supplements is unlikely to cause harm.
What's the difference between magnesium forms?
Magnesium on its own isn't stable, so in supplements it's bound to another compound. That partner affects how well it's absorbed, how it feels on your stomach and how much elemental magnesium you actually get per capsule.
Magnesium glycinate
Magnesium bound to glycine, an amino acid. Often called bisglycinate.
- Absorption: generally well absorbed.
- Stomach: known for being gentle, with a lower chance of a laxative effect.
- Best for: people who want an everyday magnesium that's easy to take, including in the evening.
Magnesium citrate
Magnesium bound to citric acid.
- Absorption: well absorbed.
- Stomach: more likely to loosen the bowels, especially at higher doses.
- Best for: people who don't mind, or welcome, that effect.
Magnesium oxide
Magnesium bound to oxygen. It's the most common form in cheaper supplements.
- Absorption: lower absorption than glycinate or citrate.
- Stomach: can cause digestive upset.
- Best for: budget options. It packs a lot of magnesium into a small tablet, but less of it is absorbed.
Quick comparison
| Form | Absorption | Gentle on stomach? |
|---|---|---|
| Glycinate | Check the formulation and serving | Individual tolerance varies |
| Citrate | Good | Can have a laxative effect |
| Oxide | Lower | Can cause upset |
Which magnesium should you choose?
Compare the elemental magnesium, full serving and ingredients before choosing. Circadé’s Magnesium Glycinate lists 275 mg elemental magnesium per three-capsule serving. No form is automatically necessary or suitable for every reader; ask a pharmacist if medicines, a condition or other supplements affect your choice.
When to take magnesium
You can take magnesium at any time of day. Many people take it in the evening as part of their wind-down routine, simply because it's easy to remember alongside other night-time habits. Taking it with food can help if you have a sensitive stomach.
Frequently asked questions
Can I take magnesium every day?
Yes, within recommended amounts. Follow the directions on the label and don't exceed the stated dose.
Who should check with a doctor first?
Speak to your GP or pharmacist before taking magnesium if you have kidney problems, take regular medication (including some antibiotics and medicines for osteoporosis), or are pregnant or breastfeeding.
Is it better to get magnesium from food?
Food is always the foundation. A supplement can help top up your intake if your diet falls short.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
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