Magnesium is one of the most important minerals in our bodies, participating in more than 300 biochemical reactions. From muscle relaxation and energy production, to deep sleep and support for the nervous system, without magnesium our bodies could not function.
But when standing in front of the shelves of a pharmacy or e-shop, confusion often arises: citrate, glycinate, malate, taurate, oxide…. Which one to choose?
Not all forms of magnesium are created equal. Because pure magnesium is chemically very active, it is combined with other substances (e.g. amino acids or organic acids) in food supplements. This ‘carrier’ determines how well the magnesium is absorbed and to which part of the body it is preferentially directed.
In this comprehensive guide, we’ll go through the ins and outs of the different types of magnesium, how they are absorbed and what form your body actually needs for a particular problem.
1. Magnesium Glycinate (Magnesium Glycinate) – For sleep and the nervous system.
Magnesium glycinate is a form of magnesium in which the mineral is bound to the amino acid glycine. Glycine acts as a calming neurotransmitter over time, which enhances the supportive effects of magnesium on the nervous system.
- Absorption: very low. Glycinate is one of the best absorbed forms of magnesium.
- Effects on digestion: Very mild. Very mild. Because it is easily absorbed through the intestinal wall, it almost never causes laxative effects or diarrhoea (unlike the cheaper magnesium oxide). Very mild. Very mild.
- Best use:
- Sleep disorders and insomnia (helps you fall asleep and improves sleep quality).
- Anxiety, stress and mental tension.
- Muscle tensions and cramps (especially leg cramps at night).
- When to take? 30-60 minutes before bedtime.
2. Magnesium Citrate (Magnesium Citrate) – Muscle and digestive effects.
Magnesium citrate is a form of magnesium that is bound to citric acid. It is one of the most popular and available forms on the Estonian market.
- Absorption: very good. It is an organic compound with excellent bioavailability.
- Effects on digestion: Moderate to strong. Moder to moderate to moderate. In higher doses, citrate draws water into the intestine, stimulating bowel movements.
- Best use:
- Muscle cramps and tension after exercise (helps muscles to relax quickly).
- Relief of constipation (acts as a gentle and natural laxative).
- Rapid compensation for general magnesium deficiency.
- When to take? During the day with food or after exercise.
OstroVit Magnesium Citrate + B6 (90 tabs)
ICONFIT Magnesium B6 (90 capsules)
OstroVit Mg + B6 (90 tablets)
3. Magnesium Malate (Magnesium Malate) – For energy and against fatigue.
Magnesium malate is related to malic acid, which plays a key role in the Krebs cycle – the body’s main energy-producing process.
- Absorption: very good. Very good. Malic acid helps magnesium to enter the cells.
- Effects on digestion: Gentle, does not usually cause indigestion.
- Best use:
- Chronic fatigue, tiredness and low energy.
- Fibromyalgia and muscle pain (malic acid supports the recovery of painful muscles).
- Resistance training and morning wake-up.
- When to take? In the morning with breakfast or before lunch (may disturb sleep in the evening as it provides energy).
4. Magnesium Taurate (Magnesium Taurate) – For the heart and blood pressure.
Magnesium taurate is linked to the amino acid taurine. Taurine supports cardiovascular function and helps regulate blood pressure and heart rhythm.
- Absorption: excellent, well absorbed and efficiently taken up by cells.
- Effects on digestion: Very mild.
- Best use:
- High blood pressure (hypertension).
- Preventing heart rhythm disorders and supporting heart health.
- Blood sugar balancing (taurine improves insulin sensitivity).
- When to take? With a meal in the morning or at lunch.
⚠️ Which form should be AVOIDED? (Magnesium oxide)
Magnesium oxide (M oxide) is often used as the main ingredient in grocery stores and cheap food supplements.
Why? Because it’s super-cheap for the manufacturer, and its small molecule makes it possible to write a large number on the jar (e.g. “400 mg of magnesium in one capsule”).
Reality: magnesium oxide bioavailability is only about 4%. This means that out of a 400 mg capsule, your body only absorbs about 16 mg of magnesium! The remaining 96% is retained in the intestine where it attracts water and causes diarrhoea, gas and discomfort. Don’t waste your money on magnesium oxide.
Summary table: Which type of magnesium to choose?
| Your concern/objective | Best form of magnesium | When to take? |
|---|---|---|
| Sleep disturbances, stress, anxiety, night cramps | Magnesium glycinate | In the evening, 30-60 min before sleep |
| Training days, muscle tension, constipation | Magnesium citrate | During the day or after exercise |
| Chronic fatigue, lack of energy, Fibromyalgia | Magnesium malate | Morning |
| High blood pressure, heart health, blood sugar | Magnesium taurate | Morning/Lunch |
Frequently asked questions (FAQ) about magnesium
Q: Should magnesium be taken with vitamin B6?
A: Yes, definitely. Vitamin B6 acts as a companion (cofactor) for magnesium, which improves absorption of magnesium from the intestines and helps the mineral enter cells directly. Always choose a complex that contains both, such as ICONFIT Magnesium B6 (90 capsules) or SFD Mg+Zn+B6 120 capsules.
Q: Are magnesium and calcium compatible?
A: They should not be taken in high doses at the same time as they compete for the same absorption pathways in the gut. It is best to take calcium in the morning and magnesium in the evening.
Q: How do I know if I have a magnesium deficiency?
A: The most common symptoms are muscle twitches and cramps (especially in the lower legs), chronic fatigue, sleep disturbances, eyelid twitching, irritability and heart palpitations.
Summary
When choosing a food supplement, don’t just look at the big milligrams on the front of the jar. Look at the Ingredients and make sure it says glycinate (bisglycinate), citrate or malate.
If your goal is to improve the quality of your sleep and calm your mind, choose OstroVit Magnesium Glycinate. If you want to support recovery from exercise and relieve muscle tension, Ostrovit Magnesium Citrate 400mg + B6 is your best choice.
Order high quality magnesium supplements with proven absorbency directly from Omegafit.ee – fast delivery to the parcel machine within 1-3 working days!