Magnesium Supplements: What’s the Difference Between the Different Types?

Magnesium is an essential mineral involved in hundreds of processes throughout the body, from normal muscle and nerve function to energy metabolism and psychological function. ¹

But if you've ever looked at magnesium supplements, you'll know there isn't just one type to choose from.

From magnesium glycinate and citrate to magnesium oxide and malate, different forms of magnesium are available, each with its own characteristics. There are also combination products, such as 7-in-1 magnesium complexes, which bring several forms and complementary nutrients together in one supplement.

So, which type of magnesium is best? And what's actually the difference between them?

In this guide, we'll explain the main types of magnesium, how they differ, what they're commonly used for and how to choose the right magnesium supplement for your routine.

What Is Magnesium?

Magnesium is an essential mineral that the body needs to function normally.

It contributes to:

• Normal muscle function

• Normal functioning of the nervous system

• Normal psychological function

• Normal energy-yielding metabolism

• Reduction of tiredness and fatigue

• Maintenance of normal bones

• Maintenance of normal teeth

• Normal electrolyte balance

• Normal protein synthesis ¹

Magnesium is naturally found in foods including nuts, seeds, wholegrains, beans, pulses and green leafy vegetables.

However, some people choose to supplement their diet with magnesium to help maintain their daily intake.

Why Are There Different Types of Magnesium?

The magnesium in a supplement isn't usually provided as magnesium on its own. Instead, it is attached to another substance to create a particular magnesium compound.

This is why you see names such as:

Magnesium glycinate
Magnesium citrate
Magnesium oxide
Magnesium malate

The magnesium is the mineral itself, while the other part of the compound can affect characteristics such as how the supplement behaves in the digestive system and how much elemental magnesium it provides.

This means that comparing magnesium supplements isn't simply about looking at the number of milligrams on the front of the packet.

What Is Elemental Magnesium?

One of the most important things to understand when comparing magnesium supplements is elemental magnesium.

For example, a product might contain a certain amount of magnesium glycinate by weight, but only part of that weight is actual magnesium.

The amount of elemental magnesium tells you how much magnesium you're getting from the compound.

This is why two products can have very different numbers on their labels but provide similar amounts of elemental magnesium.

When comparing products, always check the nutritional information to see how much magnesium the recommended daily serving provides.

Magnesium Glycinate

Magnesium glycinate is magnesium bound to the amino acid glycine.

It has become one of the most popular forms of magnesium, particularly among people looking for a magnesium supplement that's gentle on the stomach.

Why Choose Magnesium Glycinate?

Magnesium glycinate is often chosen because it is a well-tolerated form of magnesium.

It's also commonly included in evening routines, particularly because magnesium contributes to normal psychological function and normal functioning of the nervous system. ¹

However, it's important not to confuse this with saying that magnesium glycinate is a sleep treatment. Magnesium contributes to normal physiological functions, but individual experiences with supplements can vary.

Magnesium Glycinate May Be Suitable For:

• People looking for a well-tolerated magnesium supplement

• Those who want magnesium as part of an evening routine

• People looking to support normal muscle and nervous system function

• Anyone who prefers glycinate as their chosen form of magnesium

If you're looking for a straightforward daily magnesium supplement, magnesium glycinate can be a popular option.

Magnesium Citrate

Magnesium citrate is magnesium combined with citric acid. It is another commonly used form of magnesium and is generally well absorbed.

One of the main reasons people choose magnesium citrate is that it can have a mild laxative effect, particularly at higher intakes.

This means it may appeal to people who are specifically looking for magnesium while also wanting to support normal bowel regularity.

However, this same effect means magnesium citrate may not be the preferred choice for everyone, particularly those who have a sensitive digestive system.

Magnesium Citrate May Be Suitable For:

• People looking for a commonly used form of magnesium

• Those who want magnesium alongside its potential digestive effects

• People who prefer citrate over other forms

As with any magnesium supplement, it's important to follow the recommended serving size.

Magnesium Oxide

Magnesium oxide is another widely available form of magnesium.

It contains a relatively high proportion of elemental magnesium by weight, which means manufacturers can provide a substantial amount of magnesium in a relatively small amount of magnesium oxide.

However, magnesium oxide is generally considered to have lower bioavailability than some other forms of magnesium. ²

It can also have a laxative effect at higher doses.

Magnesium Oxide May Be Suitable For:

• People looking for a simple and widely available form of magnesium

• Those who specifically want a higher-elemental-magnesium compound

• People choosing magnesium based on price or formulation

If you're comparing magnesium products, remember that a higher number of milligrams on the front doesn't necessarily mean the body will absorb more magnesium.

Magnesium Malate

Magnesium malate combines magnesium with malic acid, a compound naturally involved in energy metabolism.

Like other forms of magnesium, magnesium malate provides magnesium that contributes to normal energy-yielding metabolism, muscle function and nervous system function. ¹ Some people choose magnesium malate as part of their daytime supplement routine.

However, there is currently limited evidence to suggest that magnesium malate provides unique benefits beyond those associated with magnesium itself.

Magnesium Malate May Be Suitable For:

• People looking for an alternative form of magnesium

• Those who prefer magnesium malate as part of their supplement routine

• People looking for magnesium alongside a balanced diet and active lifestyle

What Is a Magnesium 7-in-1 Complex?

If you don't want to choose between individual forms of magnesium, a 7-in-1 magnesium complex can provide a broader combination in one product.

A 7-in-1 complex combines four forms of magnesium with:

• Zinc

• Vitamin D3

• Vitamin B6

The idea is to bring several complementary nutrients together rather than relying on a single form of magnesium.

Why Combine Different Forms of Magnesium?

Different forms of magnesium have different properties, so combining several forms provides a more comprehensive formulation.

Rather than having to take several individual supplements, a complex can provide multiple forms in one convenient daily serving.

The additional nutrients also have their own recognised roles.

Zinc

Zinc contributes to the normal function of the immune system, normal cognitive function, normal metabolism of macronutrients and protection of cells from oxidative stress. ¹

Vitamin D3

Vitamin D contributes to normal muscle function, normal functioning of the immune system and maintenance of normal bones and teeth. ¹

Vitamin B6

Vitamin B6 contributes to normal psychological function, normal functioning of the nervous system and reduction of tiredness and fatigue. ¹

This makes a magnesium complex an option for people who want more than magnesium alone in their daily supplement routine.

Magnesium Glycinate vs Citrate vs Oxide vs Malate

So, how do the main forms compare?

It's worth remembering that there isn't one universally "best" type of magnesium.

The right option depends on what you're looking for from your supplement, how you tolerate different forms and how much magnesium you're already getting from your diet.

Which Type of Magnesium Is Best?

There's no single answer to this question. If you want a simple, everyday magnesium supplement, glycinate may be a good option, particularly if digestive tolerance is important to you.

If you're interested in a magnesium form that can also have a laxative effect, citrate may be more appropriate. If you're looking for a widely available and relatively inexpensive form, magnesium oxide is another option, although it has lower bioavailability than some other forms. ²

If you want to try an alternative form of magnesium, malate provides another option. And if you want to combine several forms of magnesium with other nutrients, a 7-in-1 complex offers a convenient all-in-one approach.

The important thing is to look beyond the name of the magnesium and check the elemental magnesium content per serving.

How Much Magnesium Do You Need?

The recommended intake of magnesium varies by age and sex.

For adults in the UK, the reference nutrient intake is approximately 300mg per day for men and 270mg per day for women. ³

Magnesium can be obtained from a balanced diet, with good food sources including:

• Pumpkin seeds

• Almonds

• Cashews

• Peanuts

• Wholegrains

• Spinach

• Beans

• Lentils

Supplements can be useful when dietary intake isn't sufficient, but they shouldn't be used as a replacement for a varied diet.

Can You Take Magnesium Every Day?

Magnesium supplements can be incorporated into a daily routine when taken according to the product instructions.

However, taking high amounts of magnesium from supplements can cause digestive side effects, particularly diarrhoea. ⁴

This is one reason why it's important to follow the recommended serving size and consider your total magnesium intake from food and supplements.

If you're taking medication or have an existing health condition, speak to a healthcare professional before starting a new supplement.

When Is the Best Time to Take Magnesium?

There isn't one universally agreed "best" time of day to take magnesium. The most important thing is taking it consistently according to the instructions on your chosen product.

Some people prefer taking magnesium with food to help with digestive comfort, while others incorporate it into their evening routine.

The type of magnesium you're taking may also influence your preference. For example, people may choose magnesium glycinate as part of an evening routine, while magnesium malate may be more convenient earlier in the day.

Ultimately, consistency is more important than a specific time on the clock. For more information, read our guide to What Time of Day Should I Take My Vitamins?

Can You Take Different Types of Magnesium Together?

There's generally no need to take several separate magnesium supplements simply to get different forms of magnesium.

If you want multiple forms, a product specifically formulated as a magnesium complex can be a more convenient option.

Taking several individual products together can also make it easier to accidentally exceed the recommended intake - always check the total amount of elemental magnesium you're getting across all your supplements.

Magnesium and Your Everyday Routine

Magnesium isn't something you need to think about in isolation. A balanced diet, regular physical activity, adequate sleep and good hydration all contribute to overall wellbeing.

A magnesium supplement can simply be one part of that routine.

Whether you choose magnesium glycinate, citrate, oxide, malate or a 7-in-1 complex, the most important things are choosing a product that suits your needs and taking it consistently as directed.

FAQs

What is the best type of magnesium to take?

There isn't one best form for everyone. Magnesium glycinate is often chosen for its tolerability, citrate is commonly used and can have a laxative effect, oxide provides a high proportion of elemental magnesium but is less bioavailable, while malate provides another alternative. A magnesium complex can combine several forms in one product.

What is the difference between magnesium glycinate and citrate?

Magnesium glycinate is magnesium bound to glycine, while magnesium citrate is magnesium combined with citric acid. Both provide magnesium, but they have different characteristics and may be tolerated differently.

Is magnesium glycinate better than magnesium oxide?

Magnesium glycinate and magnesium oxide are different forms of magnesium. Magnesium glycinate is generally considered more bioavailable and well tolerated, while magnesium oxide contains a higher proportion of elemental magnesium but has lower bioavailability. ²

What is magnesium malate?

Magnesium malate is magnesium combined with malic acid. It provides magnesium, which contributes to normal muscle and nervous system function and normal energy-yielding metabolism. ¹

What is a 7-in-1 magnesium complex?

A 7-in-1 magnesium complex combines four forms of magnesium with zinc, vitamin D3 and vitamin B6 in one supplement. It is designed to provide multiple forms of magnesium alongside complementary vitamins and minerals.

Which magnesium is best for everyday use?

Magnesium glycinate is a popular choice for everyday supplementation because it is generally well tolerated. However, the best option depends on your individual needs, diet and preference.

Can I take magnesium every day?

Magnesium can be taken daily when used according to the recommended serving instructions. High amounts from supplements can cause digestive side effects, so avoid exceeding the recommended intake. ⁴

Does magnesium help with tiredness?

Magnesium contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. ¹

Does magnesium support muscle function?

Yes. Magnesium contributes to normal muscle function. ¹

Does magnesium support the nervous system?

Yes. Magnesium contributes to normal functioning of the nervous system. ¹

Choosing the Right Magnesium for You

With so many magnesium supplements available, choosing between glycinate, citrate, oxide, malate and complex formulations can initially seem confusing.

The good news is that you don't necessarily need to overthink it.

Consider what you're looking for from your supplement, how you respond to different forms, the amount of elemental magnesium provided and whether you'd prefer magnesium alone or a broader combination of nutrients.

For a straightforward daily option, magnesium glycinate is a popular choice. For those looking for a different formulation, citrate, oxide and malate each offer their own characteristics. And for anyone who wants several forms of magnesium alongside zinc, vitamin D3 and vitamin B6, a 7-in-1 magnesium complex provides an all-in-one option.

Whatever form you choose, magnesium works best as part of a balanced diet and healthy lifestyle.

References

1. https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register

2. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

3. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/