Walk down any supplement aisle and you’ll see magnesium glycinate, magnesium citrate, magnesium malate, threonate, taurate and more. It’s easy to feel confused. This guide explains the main types of magnesium in plain English, how much you need, the best time to take it, and how to choose a supplement that suits you.
Why your body needs magnesium
Magnesium is an essential mineral, which means your body can’t make it and you need to get it from food or supplements. Magnesium contributes to:
- the reduction of tiredness and fatigue
- normal muscle function
- normal functioning of the nervous system
- normal psychological function
- normal energy-yielding metabolism
- electrolyte balance
- the maintenance of normal bones and teeth
These are authorised health claims for magnesium in the UK and EU, which means they are backed by scientific evidence reviewed by food safety experts.
How much magnesium do you need?
The NHS says adults aged 19 to 64 need about 300 mg a day for men and 270 mg a day for women. Most people can get this from a varied diet, but busy lives, restrictive diets and low intakes of wholegrains and leafy greens can make it harder.
Foods high in magnesium
- Pumpkin seeds, almonds, cashews and peanuts
- Spinach, kale and other leafy green vegetables
- Wholegrains such as oats, brown rice and wholemeal bread
- Beans, lentils and chickpeas
- Dark chocolate (in moderation)
- Fish such as salmon and mackerel
The main types of magnesium explained
In supplements, magnesium is always bound to another substance. That partner changes how the supplement is described, and people often prefer different forms for different reasons. Here are the most common types.
| Type of magnesium | Bound to | What people like about it |
|---|---|---|
| Magnesium bisglycinate (glycinate) | Glycine, an amino acid | Often described as gentle on the stomach. One of the most popular forms. |
| Magnesium malate | Malic acid, found naturally in fruit | A popular daytime choice, often included in energy and fitness routines. |
| Magnesium taurate | Taurine, an amino acid | Often chosen as part of a wind-down routine. |
| Magnesium L-threonate | Threonic acid, from vitamin C | A newer form that has attracted a lot of interest and research. |
| Magnesium citrate | Citric acid | Widely available and well absorbed, but can loosen stools at higher amounts. |
| Magnesium oxide | Oxygen | Cheap and contains a lot of magnesium by weight, but is less well absorbed. |
Magnesium glycinate vs citrate: which is better?
Both are popular. Magnesium glycinate is often chosen by people who want a form that’s gentle on digestion. Magnesium citrate is well absorbed and affordable but is more likely to have a laxative effect. The best choice is the one that suits your body and routine.
What is a magnesium complex?
A magnesium complex combines several forms in one product. Our Magnesium Complex 4-in-1 contains magnesium bisglycinate, threonate, malate and taurate, so you don’t have to choose just one.
When is the best time to take magnesium?
There’s no single best time. You can take magnesium in the morning, at lunch or in the evening. Many people like to take it in the evening as part of their wind-down routine, while others take it with breakfast so they don’t forget. What matters most is taking it consistently at a time that suits you.
- With food: taking magnesium with a meal can help if you have a sensitive stomach.
- Spread it out: if your supplement has 2 capsules a day, you can take them together or split them.
- Space it from some medicines: magnesium can affect how some antibiotics and other medicines are absorbed, so ask your pharmacist about timing.
Can you take too much magnesium?
Magnesium from food is not a concern for healthy people. From supplements, the NHS advises that taking 400 mg or less a day is unlikely to cause harm. Taking too much can cause diarrhoea. Always follow the label and don’t exceed the recommended amount.
Speak to your GP or pharmacist before taking magnesium if you have kidney problems, take regular medication, or are pregnant or breastfeeding.
How to choose a magnesium supplement
- Check the form. Look for the type of magnesium on the label, not just “magnesium”.
- Check the amount. Look at how much elemental magnesium is in a daily serving.
- Check the serving. How many capsules a day, and how long does a bottle last?
- Check the extras. Look for allergens and anything you need to avoid.
- Buy from a reputable seller with clear labelling and customer service.
Our Magnesium Complex 4-in-1 capsules are taken as 2 capsules a day, and one bottle of 60 lasts 30 days. Delivery is free and tracked to the UK, Ireland, Europe and the USA. Many customers take it alongside LipNutrix as part of their daily routine. You’ll find more answers in our magnesium FAQs.
Frequently asked questions
What is the best type of magnesium?
There is no single best type for everyone. Magnesium glycinate is popular because it’s often described as gentle on the stomach, malate is a common daytime choice, and taurate is often chosen for evening routines. A magnesium complex lets you take several forms in one capsule.
Is magnesium glycinate the same as bisglycinate?
Yes, in everyday use the names are interchangeable. Magnesium bisglycinate is magnesium bound to two molecules of the amino acid glycine.
How much magnesium should a woman take a day?
The NHS says women aged 19 to 64 need about 270 mg of magnesium a day, and men about 300 mg. Most people can get this from a varied diet. If you take a supplement, follow the label.
Should I take magnesium in the morning or at night?
Either is fine. Many people take magnesium in the evening as part of a wind-down routine, but the most important thing is to take it consistently at a time that suits you.
Can I take magnesium with other supplements?
Usually, yes. Many people take magnesium alongside other supplements. Check you’re not getting magnesium from several products at once, follow each label, and ask your pharmacist if you take medication.
This article is for general information and is not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take medication, have a medical condition, or are pregnant or breastfeeding, speak to your GP or pharmacist before taking any supplement.
