Magnesium Glycinate vs Citrate vs Threonate: The Ultimate 2026 Showdown
Magnesium Showdown 2026
Which form is best for YOU? Let's settle this.
🤔 The Confusion
You walk into a store and see 7 different types of magnesium. Which one do you buy? 😵
Here's the truth: They're NOT all the same. Each form does something different. 👇
🏆 The 6 Types Ranked
🥇 #1: Glycinate
BEST FOR: Sleep, Anxiety, Muscle Relaxation
Absorption: 90% (chelated form)
Side effects: None (gentle on stomach)
Why it wins: Glycine (amino acid) is calming. Magnesium + glycine = double relaxation effect. Perfect for sleep. 😴
Dose: 200-400mg before bed
🥈 #2: Threonate
BEST FOR: Brain Health, Memory, Focus
Absorption: Crosses blood-brain barrier
Side effects: None
Why it's special: ONLY form that significantly increases brain magnesium levels. Improves memory and cognitive function. 🧠
Dose: 1500-2000mg daily (split doses)
Downside: Expensive ($40-60/month)
🥉 #3: Citrate
BEST FOR: Constipation, Digestion
Absorption: 60-70%
Side effects: Diarrhea (that's the point!)
Why it works: Draws water into intestines = laxative effect. Great if you're constipated. 💩
Dose: 200-400mg (start low!)
Avoid if: You have normal bowel movements
⚡ #4: Malate
BEST FOR: Energy, Fibromyalgia, Chronic Fatigue
Absorption: 70%
Side effects: Minimal
Why it works: Malic acid supports ATP (energy) production. Reduces muscle pain and fatigue. ⚡
Dose: 300-600mg daily
Take: Morning or afternoon (not before bed - it's energizing!)
❤️ #5: Taurate
BEST FOR: Heart Health, Blood Pressure
Absorption: 70%
Side effects: None
Why it works: Taurine supports cardiovascular function. Magnesium + taurine = heart protection. ❤️
Dose: 200-400mg daily
Best for: People with high blood pressure or heart issues
❌ #6: Oxide (AVOID)
WORST FORM - Don't Waste Your Money
Absorption: 4% (yes, FOUR percent!)
Side effects: Diarrhea, stomach upset
Why it sucks: Cheapest to manufacture, so it's in most cheap supplements. But your body can't absorb it. 96% goes straight to the toilet. 🚽
Skip this one. Always.
🎯 Quick Decision Guide
Pick based on your #1 goal:
😴 For Sleep & Anxiety
→ Magnesium Glycinate 400mg
Take 1 hour before bed
🧠 For Brain & Memory
→ Magnesium Threonate 2000mg
Split into 2 doses (morning & evening)
💩 For Constipation
→ Magnesium Citrate 200-400mg
Take in evening (start low!)
⚡ For Energy & Fatigue
→ Magnesium Malate 300-600mg
Take in morning
❤️ For Heart Health
→ Magnesium Taurate 200-400mg
Take with meals
Q: Can I take multiple forms together?
A: Yes! Many people take glycinate at night for sleep + malate in morning for energy. Just don't exceed 600mg total daily. ✅
Q: How do I know if I'm magnesium deficient?
A: Muscle cramps, poor sleep, anxiety, fatigue, constipation. 75% of people are deficient. If you're not supplementing, you probably need it. 💊
Q: What about topical magnesium (spray/oil)?
A: Works for muscle cramps and local pain. But for systemic benefits (sleep, anxiety, etc.), oral is better. 🧴
🎯 The Bottom Line
Not all magnesium is created equal. The form matters MORE than the dose.
Glycinate for sleep. Threonate for brain. Citrate for constipation. Malate for energy. Taurate for heart.
Choose based on your goal. Your body will thank you. 💪
🛒 Get The Right Magnesium For You
Magnesium Glycinate
400mg high absorption
Best for sleep & anxiety
90 vegan capsules
Gentle on stomach
Complete Sleep Formula
Melatonin + Magnesium
+ L-Theanine + GABA
All-in-one solution
60 capsules
Bone & Heart Support
Calcium + Vitamin D3 + K2
+ Magnesium
Complete bone formula
60 capsules
This article is for educational purposes only. Not medical advice. Consult your healthcare provider before starting supplements, especially if you have health conditions or take medications.
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