Magnesium supplements aren't all equal. The mineral is the same, but the compound it's attached to affects absorption, side effects, and specific benefits. Here's the breakdown.
Magnesium Glycinate
Best for: Sleep, anxiety, muscle relaxation, those sensitive to digestive upset
How it works: Magnesium bound to glycine, a calming amino acid. You get benefits from both.
Pros: - Very gentle on stomach - Less likely to cause loose stools - Glycine adds its own calming and sleep benefits - Well-absorbed
Cons: - Usually more expensive - Larger pills (more material needed per mg of magnesium)
Typical dose: 200-400mg magnesium (note: this is elemental magnesium, not total pill weight)
Magnesium Citrate
Best for: Constipation, general magnesium supplementation, those who need bowel regularity
How it works: Magnesium bound to citric acid. Draws water into the intestines.
Pros: - Well-absorbed - Helps with constipation (a feature, not a bug) - Often cheaper - Smaller pills
Cons: - Can cause loose stools or diarrhea, especially at higher doses - Not ideal if you already have digestive issues
Typical dose: 200-400mg magnesium
Other Forms Worth Knowing
Magnesium L-Threonate - Specifically studied for brain health and crossing the blood-brain barrier. Expensive. Good for cognitive focus.
Magnesium Oxide - Cheap but poorly absorbed (4% bioavailability). Skip it unless you specifically need a laxative.
Magnesium Taurate - May be good for heart health. Taurine has its own cardiovascular benefits.
Magnesium Malate - Popular for muscle pain and energy. Malic acid is involved in ATP production.
The Bottom Line
For sleep and anxiety: Glycinate For constipation: Citrate For brain health: L-Threonate For heart health: Taurate For general supplementation: Glycinate or Citrate both work
Most people need 300-400mg daily of elemental magnesium. Diet typically provides 200-300mg. The gap is why supplementation makes sense.