The best form of magnesium: bisglycinate, citrate, creams and more

There's no single best form of magnesium for everyone. Bisglycinate, citrate, malate and the rest are just magnesium bound to different partners, so the useful questions are how much elemental magnesium you're getting, which format you'll actually take, and what else is in the bottle. If you're starting your first bottle or comparing labels in the supplement aisle, this guide walks you through it.

What magnesium does in the body

Magnesium is a mineral that plays a part in hundreds of everyday processes. It helps maintain proper muscle function, plays a part in nerve function and energy production, and helps build and maintain bones and teeth. Most adults need somewhere between 310 and 420 mg a day from food and supplements combined.

Nuts, seeds, legumes, whole grains and leafy greens are all good sources, so if you eat plenty of them you may already get enough magnesium from food. Magnesium supplements are an easy way to top up, and they come in many forms: capsules, powders, liquids, gummies, plus creams and bath flakes you use on the skin.

Elemental magnesium: the number to compare

Magnesium in a supplement is always bound to something else, like glycine, citric acid or oxygen. The compound weighs more than the magnesium inside it, so look for the line that gives the elemental magnesium.

1. Find the elemental amount. "Magnesium (from 975 mg magnesium citrate) 150 mg" means 150 mg of magnesium itself. That's the number to compare.
2. Check the serving. Some products list the amount per capsule, others per two or three capsules, or per scoop. Compare on the same daily serving.
3. Read the whole formula. A bottle labelled "bisglycinate" may also contain magnesium oxide. Look at the medicinal and non medicinal ingredients, too: flavours, sweeteners, artificial colours and fillers.
4. Add up your other products. Multivitamins, electrolyte mixes and some antacids carry magnesium. Count them before adding another bottle.

Here's a good example: Naka Platinum L-Threonate provides 144 mg of elemental magnesium per three-capsule serving, from 2,000 mg of magnesium L-threonate. The big number on the front isn't the magnesium.

Magnesium supplements: the main forms, compared

Forms like citrate, bisglycinate, malate and chloride are absorbed more easily than oxide and sulfate. That doesn't make any one form the winner for everybody: the right dose, in a format you'll keep taking, matters more.

Magnesium bisglycinate (glycinate)

Magnesium bisglycinate, also sold as magnesium glycinate, is the one people ask us about most. It's magnesium bound to glycine, it's easily absorbed, and many people find it gentle on the digestive system. It comes as capsules, powders and liquids.

Read the panel closely. Naka's 200 mg capsule gets about three quarters of its magnesium from bisglycinate and the rest from magnesium oxide, which is how it fits 200 mg into one capsule. ITL Health PrizMAG is pure bisglycinate with no oxide, so each capsule carries 80 mg. Neither is wrong; they're different formulas.

Magnesium citrate and Natural Calm

Magnesium citrate is magnesium bound to citric acid. It's easily absorbed and works well in drinks, but at higher doses it has a laxative effect, so start low. That's also why some citrate products are sold for occasional constipation. Make sure the citrate you pick is sold as a daily supplement rather than as a laxative; the names look alike, the directions don't.

Natural Calm is the best-known citrate drink. The powder is magnesium carbonate and citric acid: stir it into hot water, let it fizz, and the two react to form magnesium citrate. Each teaspoon has 205 mg of magnesium, and it's sweetened with organic stevia. Many people sip it in the evening like a cup of herbal tea, and it works in cold drinks, too. The gummies are magnesium citrate at 83 mg per gummy, vegan, with under a gram of sugar per serving.

The best form of magnesium is the one with the right amount for you, in a format you'll keep taking.

Magnesium malate, taurate, L-threonate and oxide

Magnesium malate is bound to malic acid, the compound that makes apples tart. It's well absorbed and often chosen by active people for daytime use. Magnesium taurate pairs magnesium with the amino acid taurine. Magnesium L-threonate is a newer form with a lower elemental amount per capsule, so it often takes a few capsules to reach a serving.

Magnesium oxide packs a lot of magnesium into a small capsule, but it's poorly absorbed compared with other forms and is the one most likely to loosen your stool. It isn't useless, and it's often part of a blend.

Natural FactorsMagnesium Oxide 250 mgA simple single-form oxide capsule, 90 to a bottle.Shop →

Magnesium cream, lotion and bath flakes

Topical magnesium is usually magnesium chloride from sea water, in a cream, balm, lotion or flakes for the bath. How much passes through the skin isn't well established, so think of a magnesium cream as a pleasant massage-and-moisture habit rather than a way to hit a daily amount. If you're aiming for a set intake, take it by mouth.

Massage cream or balm into tired legs and feet, shoulders, or anywhere that feels tight after a long day. Some people feel a tingle, especially on freshly shaved or broken skin, so patch-test first and skip irritated areas. For a soak, dissolve a scoop or two of flakes in a warm bath or foot basin.

Side effects and easy fixes

Diarrhea and an upset stomach are the most common side effects, especially with high doses, citrate and oxide. Splitting the dose, taking it with food, or switching to bisglycinate often helps. Starting with a smaller amount and building up is an easy way to find what suits you.

Low magnesium levels are more common in older adults, people with diabetes, and people who drink a lot of alcohol. Only your primary care doctor can confirm a magnesium deficiency, so a symptom like a twitchy eyelid or sore muscles isn't proof on its own. Your kidneys keep magnesium levels in balance, holding on to more when intake is low and clearing what the body doesn't need. Proton pump inhibitors and some diuretics can lower magnesium levels over time, which is one reason levels vary from person to person.

Questions we get a lot

What is the best form of magnesium?

There isn't one for everyone. Bisglycinate is a popular, gentle everyday choice; citrate suits people who like a drink; topical forms are for massage and baths. Compare the elemental amount and pick a format you'll stick with.

What is magnesium bisglycinate used for in the body?

It's a source of magnesium, which helps maintain proper muscle function, plays a part in energy production, and helps build bones and teeth. The glycine is simply the carrier.

Is it okay to take Natural Calm every night?

Many people make it an evening habit. Follow the directions on the tin, and start with a smaller scoop if you're new to it.

When should I take magnesium bisglycinate?

Whenever suits you. Many people take it in the evening as part of their routine before sleep; others split it between meals. Follow the label, and pick a time you'll remember every day.

Can I take magnesium daily?

Yes. Most people who take a magnesium supplement take it daily, alongside magnesium from food. Pick the form that suits you and keep to the amount on the label.

Is magnesium glycinate or magnesium citrate better?

They suit different people. Magnesium glycinate (bisglycinate) is the gentle everyday capsule or powder; magnesium citrate works well in a warm drink like Natural Calm but can loosen the stool at higher doses.

Where is the best place to rub magnesium cream?

Wherever you'd like a massage: calves, feet, shoulders and the back of the neck are favourites. Skip freshly shaved or irritated skin.

Can you use magnesium cream every day?

Yes, as a moisturiser. Stop if it irritates your skin, and don't count it toward your daily magnesium intake.

Magnesium is in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. If you're shopping for electrolytes too, our guide to electrolytes or water covers mixes that include magnesium, and our creatine gummies guide compares gummies with powder. Magnesium also turns up in our guides to natural sleep aids and menopause supplements. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: Dietary Reference Intakes; NIH Office of Dietary Supplements, Magnesium; ITL Health, About Us; Naka, About Us; product labels. This article is general information, not medical advice.