Which Magnesium Should You Take? Glycinate vs Threonate vs Citrate (and More)
Magnesium is one of the most popular supplements in Australia, and also one of the most confusing to buy. Walk down any supplement aisle and you'll see glycinate, citrate, threonate, malate, oxide, taurate and more. Are they all the same? Not quite. Here's how to make sense of it.
Why magnesium matters
Magnesium is involved in hundreds of processes in the body, including energy production, muscle function, nervous system function and normal sleep. The recommended daily intake for Australian adults is roughly 310 to 320mg for women and 400 to 420mg for men. Many people fall short through diet alone, especially if they don't eat a lot of leafy greens, nuts, seeds and wholegrains.
First, understand "elemental" magnesium
This is the single most useful thing to know before buying. Magnesium in supplements is always bound to another molecule (that's what "glycinate" or "citrate" means). The label might say 2,000mg of magnesium L-threonate, but only part of that weight is actual magnesium. That actual amount is called elemental magnesium.
For example, our Magnesium L-Threonate provides 2,000mg of magnesium L-threonate per serving, which delivers 144mg of elemental magnesium. Always compare products on elemental magnesium, not the headline number.
The main forms, compared
Magnesium glycinate
Magnesium bound to glycine, an amino acid. It's known for being gentle on the stomach and is the go-to form for evening routines and winding down. A popular all-rounder.
Magnesium L-threonate
A newer form developed by researchers specifically interested in magnesium and the brain. It's the form most associated with cognitive wellness and focus. It provides less elemental magnesium per gram, so doses look large on the label.
Magnesium citrate
Well absorbed and widely used. In larger doses it can have a mild laxative effect, which some people find helpful and others don't.
Magnesium malate
Bound to malic acid, which is involved in energy production. Often chosen for daytime energy and muscle support.
Magnesium taurate
Bound to the amino acid taurine. Often included in formulas aimed at heart and circulation support.
Magnesium oxide
Contains a lot of elemental magnesium per gram but is less well absorbed than the forms above. Common in cheaper single-form products.
So which one should you take?
- For evening wind-down and sleep routines: glycinate. Try our L-Theanine + Magnesium Glycinate softgels or Magnesium Glycinate Gummies if you'd rather chew than swallow.
- For focus and cognitive wellness: threonate, such as our Magnesium L-Threonate 2000mg.
- For all-round daily support without choosing: a multi-form blend like our Magnesium 12-in-1 Complex, which combines 12 forms including glycinate, citrate, malate and taurate in one daily capsule.
- For kids: a gentle, child-dosed glycinate gummy like Sleepy Bears (ages 4+).
Tips for taking magnesium
- Take it with food if you have a sensitive stomach.
- Evening is a popular time for glycinate-based products as part of a wind-down routine.
- Don't stack several magnesium products without checking the total elemental dose.
- Speak to your healthcare professional before use if you have kidney problems or take prescription medication, as magnesium can interact with some medicines.
Browse the full range in our Magnesium Collection.
This article is general information only and isn't medical advice. Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.
