Magnesium Types Explained (Which to Choose)
If you’ve tried to buy magnesium, the wall of "glycinate, citrate, oxide, malate" is baffling. Here’s a simple guide to which form does what.
The main forms
- Magnesium glycinate — well-absorbed and gentle on the stomach; popular for sleep, relaxation and recovery.
- Magnesium citrate — well-absorbed; can have a laxative effect, so also used for constipation.
- Magnesium oxide — cheap but poorly absorbed; mostly used as a laxative, not ideal for topping up levels.
- Magnesium malate/threonate — other options (malate for energy, threonate marketed for the brain).
Which should you choose?
- For sleep/recovery: glycinate is the usual go-to (see magnesium for sleep).
- If also constipated: citrate.
- Avoid relying on oxide to raise your levels — it’s poorly absorbed.
- Better still, get magnesium from food: pumpkin seeds, nuts, leafy greens, whole grains, dark chocolate.
- Check with a doctor if you have kidney issues or take medication (disclaimer).
For sleep and recovery, magnesium glycinate is the usual pick; citrate if you’re also constipated; skip oxide for topping up levels. Food sources count too.
Quick answers
Which type of magnesium is best?
For sleep and recovery, glycinate (well-absorbed, gentle). Citrate if you’re also constipated. Oxide is poorly absorbed and best avoided for raising levels.
What magnesium is best for sleep?
Magnesium glycinate is the common choice for sleep and relaxation, as it’s well-absorbed and gentle on the stomach.
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