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Which Magnesium Is Right For Me
A two-page comparison of the seven common forms of magnesium — glycinate, citrate, malate, threonate, taurate, oxide, and Epsom salt — showing what each does best, so you can match the form to your goal instead of guessing in the supplement aisle.
Glycinate and citrate sit side by side on the shelf at similar prices; what should you pick? They do noticeably different things. Choosing the wrong form is the most common reason people conclude magnesium "didn't work."
This two-page handout presents all seven common forms in a single table so you can match each form to its appropriate goal.
The forms covered
Glycinate — sleep, stress, nervous system calm. Well tolerated, commonly taken in the evening.
Citrate — constipation and sluggish motility. Most likely to loosen stools.
Malate — energy support and muscle comfort. Often used for fatigue and soreness patterns.
Threonate — brain fog and cognitive focus. Typically higher cost.
Taurate — cardiovascular support. Combined with taurine for steady, calming support.
Oxide — inexpensive and poorly absorbed. Useful for bowel regularity, not for repletion.
Epsom salt — muscle relaxation and bedtime wind-down. A bath, not a repletion strategy.
Dosing, briefly
Most adults can begin with 100-200 mg of elemental magnesium in the evening and gradually adjust dosage to tolerance. Loose stools are the usual sign that the dose, or the form, needs to change.
One number worth keeping straight
The 350 mg figure often quoted is the NIH upper limit for magnesium from supplements and medications only. The RDA — 310 to 320 mg daily for women, 400 to 420 mg for men — counts every source, food included. They are different measurements and can be easily confused.
If you have kidney disease or take prescription medication, speak with your clinician before beginning any supplement.
Pairs with Which Magnesium Should You Take? A Guide to Every Form on The Aslan Health Podcast, and with the Magnesium Deficiency Self-Assessment.
Professional-grade options are available at the Aslan Health Dispensary, and in the Magnesium Options protocol. Aslan Health earns a commission on purchases made through the dispensary. Your price is the same either way, and it does not change what is recommended here.
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
