Written by Nutritionist Drew Griffiths
The best forms of magnesium?
Magnesium oxide 4/10
Magnesium oxide is not very good (in general!). It is poorly absorbed and can compete with other nutrients like zinc in terms of absorption in the gut. Magnesium oxide can also give you diarrhoea if you have any more than a couple of tablets or over a gram. I would advise not to use oxide.
Magnesium Citrate 6/10
This form of magnesium is overall a lot better than magnesium oxide. It can give you a kind of nice clean energy feeling, however, again it’s not particularly well absorbed and is actually used as a laxative – so try a small amount first if you opt for this type. It is also cheaper than other options, generally.
Magnesium Glycinate 9/10 *Best Bedtime Magnesium*
This is best absorbed form of magnesium but note that can make you pretty tired as well; so it’s good at bedtime.
The magnesium, is bonded to a glycine molecule. Glycine on its own makes you tired and/or relaxed, and is good for sleep.
Magnesium glycinate is the best option for sleep and to have at night-time.
Magnesium Malate 8/10
About 75% of what you consume is absorbed, compared to about 85-90% of the magnesium that’s ingested in the form of glycinate.
Where malate shines, is in the daytime. It helps with energy production in the kreb cycle in the mitochondria in the muscle cells. It’s good for generating a feeling of energy – a relaxed energy but it does relax your muscles
Magnesium L-Threonate 9/10 *Best daytime magnesium*
This form has actually been shown to improve memory and learning. It’s another great option for the daytime. Magnesium L-Threonate crosses the blood brain barrier a little bit easier than the other forms and it can help you to focus.
For more information on the cognitive effects of magnesium L-threonate see this study and this reddit thread!
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