Magnesium - which form should I take?
There are like 10 different forms of magnesium supplements. Glycinate, citrate, oxide, threonate, taurate... which one should I actually buy? Does it matter?
It definitely matters. Quick guide:
- Glycinate — best for general supplementation and sleep. Gentle on stomach, well-absorbed.
- Citrate — good absorption, but has a laxative effect at higher doses (useful if you need that, annoying if you don't)
- Oxide — cheap but poorly absorbed. Mostly acts as a laxative. Avoid for supplementation.
- Threonate — marketed for brain health. Some evidence for cognitive benefits but expensive.
- Taurate — possibly good for heart health. Less studied.
For most people: glycinate at bedtime. Simple and effective.
+1 for glycinate. It's the most versatile form and the glycine component itself promotes relaxation and sleep. I take 400mg before bed.
Magnesium glycinate before bed literally changed my sleep. I fall asleep faster and stay asleep. Whether it's the magnesium or the glycine or both, I don't care. It works.
If you're constipated, citrate is your friend. If you're not, glycinate. That's the simple decision tree.
DO NOT buy magnesium oxide from the bargain bin. It has like 4% bioavailability. You're basically paying to poop. The slightly more expensive glycinate is worth every penny.
Athletes: magnesium is lost in sweat. If you exercise a lot, you likely need more. I take 400mg glycinate daily and it helps with muscle cramps and recovery.
Going with glycinate. Thanks for the clear breakdown DrMacro! The oxide info is especially useful — I almost bought a bottle of that because it was cheapest.
Threonate (Magtein) is interesting for cognitive function. I take it in addition to glycinate. Pricey but I notice better focus. N=1 obviously.