Before You Buy Magnesium
What to look for (and what to avoid)
TL;DR
Look for magnesium glycinate or citrate with 300-400mg elemental magnesium per serving. Avoid oxide (4% absorption). Check for "elemental" magnesium on the label, not just compound weight. Third-party tested is a plus.
Quick Checklist
What to Look For
Only 4% bioavailable. Glorified laxative.
They're hiding how much actual magnesium is in there.
Marketing gimmick. You need ONE good form, well-dosed.
More isn't better. Causes digestive issues.
No way to verify what's actually in the bottle.
Transparency about actual dose.
Focused, evidence-based formulation.
Independent lab confirmed what's on the label.
Less fillers = better product.
Forms Ranked
| Form | Score | Best For | Notes |
|---|---|---|---|
| Glycinate | 10/10 | Sleep, anxiety, general use | 80% bioavailable, calming glycine bonus |
| Citrate | 8/10 | Constipation, budget option | 25% bioavailable, well-studied |
| Threonate | 8/10 | Cognitive function | Crosses blood-brain barrier, expensive |
| Malate | 7/10 | Energy, muscle pain | Good for fibromyalgia |
| Taurate | 7/10 | Heart health | Taurine provides additional benefits |
| Oxide | 2/10 | Nothing (avoid) | 4% bioavailable, only good for constipation |
Dosing Guide
Is Magnesium For You?
You Might Need It If...
- People with muscle cramps or restless legs
- Those with sleep issues (glycinate specifically)
- Anyone on a low-magnesium diet (processed foods)
- People taking medications that deplete magnesium (PPIs, diuretics)
- Athletes and heavy exercisers (lost through sweat)
You Probably Don't Need It If...
- People with kidney disease (consult doctor first)
- Those already eating magnesium-rich diet (leafy greens, nuts)
- Anyone with low blood pressure (can lower it further)
Common Mistakes
You absorb so little that you're actually paying MORE per absorbed mg.
The Bottom Line
Get magnesium glycinate if you want sleep/relaxation benefits, citrate if you need digestive help. Look for 300-400mg elemental per day. Skip anything with oxide as the main form. Third-party testing is worth the extra few dollars.
Learn More About Magnesium
More Buying Guides
About this information: Our analysis of Magnesium is based on peer-reviewed research from PubMed, ClinicalTrials.gov, and NIH databases. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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