Q
Which magnesium supplement is best?
⚡ Quick answer
Glycinate for sleep/anxiety. Citrate for constipation. Avoid magnesium oxide.
Magnesium comes in many forms — and they are NOT interchangeable. Each has different absorption and effects.
Best forms:
Magnesium glycinate (recommended for most):
- Best for sleep, anxiety, muscle relaxation
- Highest bioavailability
- Gentle on stomach
- Dose: 300-400mg before bed
Magnesium citrate:
- Best for constipation (mild laxative effect)
- Good general absorption
- Dose: 200-400mg morning
Magnesium L-threonate:
- Crosses blood-brain barrier
- For cognitive function and brain health
- More expensive but unique benefit
Magnesium taurate:
- Cardiovascular support
- Combined with taurine — calming
Magnesium malate:
- Energy production
- Helpful for chronic fatigue
Forms to AVOID:
- Magnesium oxide: extremely poor absorption (5-10%) but cheap. Most multivitamins use this — basically useless.
- Magnesium aspartate: high doses can be excitotoxic
Dosing strategy:
- Start low (200mg) and increase to avoid loose stools
- Take with food except glycinate (better empty stomach for sleep)
- Total: 300-500mg daily for most adults
Who needs it: nearly everyone. Modern soil is depleted, modern diets are processed.
Read our full evidence-based guide on supplements for the complete picture.
View Full Guide →We write from peer-reviewed research and clinical guidance. These links let you read the underlying evidence yourself rather than taking our word for it.