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Types of Magnesium Glycinate: Forms & Bioavailability

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Forms Comparison

FormBioavailabilityBest For
Magnesium Glycinate (Bisglycinate)High (superior absorption)Sleep and anxiety — best-tolerated form with dual magnesium + glycine benefits
Magnesium L-ThreonateHigh (crosses BBB)Cognitive support — specifically designed to increase brain magnesium levels (Magtein)
Magnesium CitrateModerate-HighGeneral supplementation — well absorbed but may cause loose stools at higher doses
Magnesium OxideLow (4-5%)Budget option — poorly absorbed but high elemental magnesium content per capsule

Magnesium Glycinate (Bisglycinate)

Bioavailability: High (superior absorption). Best for: Sleep and anxiety — best-tolerated form with dual magnesium + glycine benefits.

Magnesium L-Threonate

Bioavailability: High (crosses BBB). Best for: Cognitive support — specifically designed to increase brain magnesium levels (Magtein).

Magnesium Citrate

Bioavailability: Moderate-High. Best for: General supplementation — well absorbed but may cause loose stools at higher doses.

Magnesium Oxide

Bioavailability: Low (4-5%). Best for: Budget option — poorly absorbed but high elemental magnesium content per capsule.

Full Magnesium Glycinate Guide

References

  1. (). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences.
  2. (). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients. DOI
  3. (). Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. DOI
  4. (). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. DOI