Which Magnesium Is Best? A Practitioner’s Guide to Magnesium Supplements

Magnesium is the best-selling supplement here at Amaranth, and for good reason, magnesium is a mineral that is involved in over 300 different processes in the body. It is the most used supplement for sleep, stress, muscle cramps, constipation and energy support. If you have ever tried to shop for magnesium, however, you may find yourself very confused.  With so many forms available, how do you know which to choose?

As a team of nutritional therapists, we're here to help guide you. Different types of magnesium are absorbed differently by the body and may be more suitable for specific health concerns. The benefits also depend on factors such as product quality, dosage, consistency, your diet, medications and your own digestive absorption.

In this guide, we break down the most popular forms of magnesium, what the current research says, and how to choose the right one for you. If you would like a personal recommendation or a free chat with a nutritional therapist then please call 0161 439 9856 or drop up a WhatsApp on 07467 519 134.

Quick Guide: Which Magnesium Is Best For What

When it comes to magnesium, the amount of elemental magnesium (the actual magnesium) in a supplement is always going to be the key consideration.  In addition, however, magnesium is available in different forms or bound to other nutrients. This gives the supplement different properties and may influence your choice of supplement.

This list is not exhaustive, but if you asked us for magnesium for a particular purpose, here is what we are most likely to say.

Calming, sleep and relaxation :  Magnesium Gycinate or Bisglycinate
Constipation :  Magnesium Citrate
Cardiovascular support :  Magnesium Taurate
Cognition :  Magnesium LThreonate
Energy and Fatigue : Magnesium Malate

Blends that combine the forms of magnesium are also available such as High Potency Magnesium by Viridian or True Magnesium from Ancient and Brave. 

Magnesium Citrate

Magnesium citrate is a popular and well-absorbed form of magnesium. In this form, magnesium is bound to citric acid.

Because citric acid has a mild osmotic effect in the bowel, magnesium citrate may be particularly useful for individuals experiencing occasional constipation. It is also commonly used as a general magnesium supplement for supporting relaxation, muscle function and sleep.  Higher doses are more likely to loosen stools, so tolerance varies from person to person.

Magnesium Oxide

Magnesium oxide contains a high amount of elemental magnesium (the amount of pure magnesium, excluding amino acids or other compounds it is bound to). Whilst early research suggested that magnesium oxide has relatively low bioavailability compared with other forms, this has been challenged by more recent studies. We rarely recommend magnesium oxide alone in a supplement, but it can be helpful in a blend with other types to increase the overall magnesium level.

Magnesium Glycinate (Bisglycinate)

Magnesium glycinate, also called bisglycinate, is currently one of the most popular forms of magnesium. It is also the gentlest form and is least likely to cause digestive upset.

In this form, magnesium is bound to the amino acid glycine, which itself may help promote relaxation and calmness. For this reason, magnesium glycinate is commonly chosen by individuals looking to support:

• sleep quality
• stress management
• nervous system support
• muscle relaxation

Research suggests magnesium may support sleep quality in some individuals, particularly where magnesium intake is low.

Magnesium Malate

Magnesium malate is a well-absorbed form in which magnesium is bound to malic acid.

Malic acid plays a role in cellular energy production (ATP synthesis), which is why magnesium malate is chosen by people experiencing fatigue, low energy or symptoms associated with fibromyalgia and chronic fatigue syndrome.

These conditions are complex and research into treatment is still developing. Magnesium is most likely to be a part of the treatment tool kit, rather than a standalone treatment.

Magnesium L-Threonate

Magnesium L-threonate has become increasingly popular for cognitive health and brain function.

This form combines magnesium with threonic acid, a compound derived from vitamin C metabolism. Early research suggests it may raise magnesium levels in the brain more effectively than some other forms, which has led to interest in its potential role in:

• memory support
• cognitive ageing
• focus
• mood support

Magnesium Taurate

Magnesium taurate combines magnesium with the amino acid taurine.

Taurine is involved in cardiovascular and nervous system function, and preliminary research suggests this form may support heart health and healthy blood pressure regulation.

Can You Get Enough Magnesium From Food?

The recommended daily amount of magnesium (RDA) is 300mg.   It is possible to reach this level of intake through diet alone, but this requires a largely based diet with an abundance of seeds, beans and vegetables. Modern farming methods have depleted mineral levels which also makes it harder to achieve the RDA.

Magnesium-rich foods include:
• Pumpkin seeds – around 75g per 15g serving
• Almonds – around 80mg per 30g serving
• Spinach – around 75mg per 100g cooked serving
• Black beans – around 60mg per 100g cooked serving
• Dark chocolate (70–85%) – around 65mg per 30g serving
• Avocado – around 40mg per medium avocado
• Whole grains – around 45–60mg per serving, depending on the grain

Stress, poor sleep, digestive issues, certain medications and highly processed diets may all affect magnesium status.

How to Choose a Good Magnesium Supplement

When choosing a magnesium supplement, quality and dosage matter.  These tips can help you choose.

1. Choose a reputable brand

Look for companies that:

• clearly state the magnesium form used
• disclose elemental magnesium content
• use third-party testing
• avoid unnecessary fillers and additives

Viridian, Natures Plus, Cytoplan and TerraNova are our recommendations when it comes to magnesium

2. Buy from trusted retailers

In the UK, purchasing from reputable health stores or retailers registered with organisations such as Health Stores UK can provide additional reassurance around quality standards. Many online brands make illegal and false health claims, and it can be impossible to know what you are buying.  At Amaranth we pride ourselves on being real people who are qualified to provide advice and know how to choose quality and ethical products.  

Discover the magnesium supplements recommended by the Amaranth Nutritional Therapy Practitioners.

3. Choose the right dosage

More is not always better. The most suitable dosage depends on:

• your diet
• digestive tolerance
• medications
• specific health goals

Higher doses may increase the likelihood of digestive side effects such as diarrhoea or cramping. Our nutritional therapists can help advise on dosage, book a free health review call or drop us a WhatsApp 07467 519134.

4. Speak to a healthcare professional

Always speak to your GP, pharmacist or healthcare professional before starting supplements, particularly if you:

• take medications
• are pregnant or breastfeeding
• have kidney disease
• have digestive conditions or other ongoing health concerns

Magnesium supplements can interact with some medications, including certain antibiotics, thyroid medications and osteoporosis treatments.

Final Thoughts

Magnesium can be a useful supplement for some individuals, particularly where dietary intake is low or specific symptoms are present. However, no single form is “best” for everyone.

The right choice depends on your health goals, digestive tolerance, lifestyle and any underlying health conditions. Sleep, stress management, nutrition and overall lifestyle habits also play an important role alongside supplementation.

Want to know which magnesium products the Amaranth Nutritional Therapists recommend?  Take a look at our magnesium selection.  If you are unsure which form may suit you best please get in touch and we can talk you through the options and recommend one for you.

References available on request

By Gemma Day (mBANT, CNHC) and Joanne Hill (DipCNM, NNA)

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