# Magnesium forms compared: glycinate, citrate, threonate, oxide

There is no single best magnesium form. Match it to your goal. Bisglycinate is the gentle default for sleep and stress. Citrate absorbs well and is mildly laxative, which makes it useful for constipation. Oxide absorbs at roughly 4 percent and works mainly as a cheap laxative. Threonate costs more and has thin human evidence behind it. Across trials, the strongest goal-specific signal is migraine prophylaxis. For cramps and anxiety, the benefit is largely unsupported.

There is no single best magnesium. The right form depends on your goal and your gut, and the marketing oversells threonate while pushing cheap oxide that barely absorbs.

## On this page

- Which magnesium form is actually best: glycinate, citrate, threonate, or oxide?
- Why does magnesium oxide absorb so badly compared to citrate and glycinate?
- Which magnesium should I take for sleep, stress, cramps, or constipation?
- Is magnesium threonate (Magtein) really better for the brain and sleep?
- What do the trials actually show for sleep, cramps, migraine, blood pressure, and anxiety?
- How much magnesium do I actually need, and when should I supplement?

## FAQ

- What is the difference between magnesium glycinate, citrate, threonate, and oxide?
- Which magnesium form is best for sleep?
- Does magnesium really help with leg cramps?
- Is magnesium threonate worth the extra money?
- How much magnesium should I take per day?
- Why does magnesium give me diarrhoea, and which form is gentlest?
- Can I get enough magnesium from food instead of a supplement?
- Is magnesium citrate or glycinate better for anxiety and stress?

## Sources

- Walker AF, Marakis G, Christie S, Byng M. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research
- Firoz M, Graber M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research
- Slutsky I, Abumaria N, Wu LJ, Huang C, Zhang L, Li B, et al.. (2010). Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. https://doi.org/10.1016/j.neuron.2009.12.026
- Lopresti AL, Smith SJ. (2026). The effects of magnesium L-threonate (Magtein®) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2025.1729164
- Mah J, Pitre T. (2021). Oral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. https://doi.org/10.1186/s12906-021-03297-z
- Garrison SR, Korownyk CS, Kolber MR, Allan GM, Musini VM, Sekhon RK, Dugré N. (2020). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.CD009402.pub3
- Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, Song Y. (2016). Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. https://doi.org/10.1161/HYPERTENSIONAHA.116.07664
- von Luckner A, Riederer F. (2018). Magnesium in Migraine Prophylaxis, Is There an Evidence-Based Rationale? A Systematic Review. Headache: The Journal of Head and Face Pain. https://doi.org/10.1111/head.13217
- Chiu HY, Yeh TH, Huang YC, Chen PY. (2016). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. https://doi.org/10.36076/ppj/2016.19.E97
- Boyle NB, Lawton C, Dye L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress, A Systematic Review. Nutrients. https://doi.org/10.3390/nu9050429
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2015). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal. https://doi.org/10.2903/j.efsa.2015.4186
- Pardo MR, Garicano Vilar E, San Mauro Martín I, Camiña Martín MA. (2021). Bioavailability of magnesium food supplements: A systematic review. Nutrition. https://doi.org/10.1016/j.nut.2021.111294
- Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. (2016). Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Alzheimer's Disease. https://doi.org/10.3233/JAD-150538
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences
- Peikert A, Wilimzig C, Köhne-Volland R. (1996). Prophylaxis of Migraine with Oral Magnesium: Results From A Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study. Cephalalgia. https://doi.org/10.1046/j.1468-2982.1996.1604257.x
- Hausenblas HA, et al.. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine: X. https://doi.org/10.1016/j.sleepx.2024.100121
- EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA). (2024). Safety of magnesium L-threonate as a novel food pursuant to Regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC. EFSA Journal. https://doi.org/10.2903/j.efsa.2024.8656
- Schuster J, et al.. (2025). Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep. https://doi.org/10.2147/NSS.S524348

_Full guide: https://longevity-switzerland.com/en/guide/magnesium-formen-vergleich_

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_Canonical: https://longevity-switzerland.com/en/guide/magnesium-formen-vergleich · Part of Longevity Cities · Updated 2026-06-22_