SupplementScience

Types of Magnesium: Forms & Bioavailability

DJP
Reviewed by , MD, Board Certified Internal Medicine

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 ForElemental Content
Magnesium GlycinateHighSleep, anxiety, general supplementation14% elemental magnesium by weight
Magnesium CitrateHighConstipation relief, general supplementation16% elemental magnesium by weight
Magnesium L-ThreonateModerateCognitive function, brain health8% elemental magnesium by weight
Magnesium OxideLow (4%)Budget option, high elemental content60% elemental magnesium by weight
Magnesium TaurateModerate-HighHeart health, blood pressure9% elemental magnesium by weight

Magnesium Glycinate

Bioavailability: High. Best for: Sleep, anxiety, general supplementation. Elemental content: 14% elemental magnesium by weight.

Magnesium Citrate

Bioavailability: High. Best for: Constipation relief, general supplementation. Elemental content: 16% elemental magnesium by weight.

Magnesium L-Threonate

Bioavailability: Moderate. Best for: Cognitive function, brain health. Elemental content: 8% elemental magnesium by weight.

Magnesium Oxide

Bioavailability: Low (4%). Best for: Budget option, high elemental content. Elemental content: 60% elemental magnesium by weight.

Magnesium Taurate

Bioavailability: Moderate-High. Best for: Heart health, blood pressure. Elemental content: 9% elemental magnesium by weight.

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References

  1. (). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. DOI
  2. (). The Role of Magnesium in Sleep Health. Journal of Research in Medical Sciences. DOI
  3. (). Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis. Clinical Journal of Pain. DOI