Magnesium Glycinate vs Citrate vs Threonate: Which One Should You Choose?
Magnesium glycinate has become one of the most-searched supplements of the past two years, and for good reason: lots of people don't get enough magnesium from food. But walk into any supplement store and you'll see glycinate, citrate, threonate and more. Here's how to tell them apart.
Why magnesium matters
Magnesium is involved in hundreds of processes in your body, including normal muscle and nerve function, energy production and bone health. Adults need roughly 310 to 420 mg a day from food and supplements combined. Nuts, seeds, beans, leafy greens and whole grains are good food sources, but many diets fall short, and people who train hard may need to pay closer attention.
The main types, compared
Magnesium glycinate (bisglycinate)
- Best for: an everyday, gentle option. A lot of people take it in the evening as part of a wind-down routine.
- Why people like it: it's bound to the amino acid glycine and is generally easy on the stomach.
- Try: CanPrev Magnesium Bis-glycinate 200 (120 caps) or the 240-cap size for better value.
Magnesium citrate
- Best for: a well-absorbed, budget-friendly option, often as a warm drink.
- Good to know: at higher doses it can loosen stools, so start low.
- Try: Natural Calm Magnesium Citrate Powder, mixed into hot or cold water.
Magnesium L-threonate
- Best for: people interested in brain health. This form has been studied for its ability to reach the brain, though research is still early.
- Good to know: it's usually more expensive and has less elemental magnesium per capsule.
- Try: CanPrev Magnesium Threonate.
For athletes
If you want a training-focused formula, HD Muscle Magnesium is a popular pick with our gym customers.
How much is safe?
For adults, the upper limit for magnesium from supplements is 350 mg a day. That limit doesn't include magnesium from food. Going over it can cause diarrhea, nausea and cramps. Check the label for elemental magnesium per serving, which is the number that counts.
When should I take it?
- Many people take glycinate in the evening.
- Take it with food if it bothers your stomach.
- Keep it a few hours apart from some medications, such as certain antibiotics and thyroid medicine. Ask your pharmacist.
Quick FAQ
Can I take magnesium with vitamin D? Yes. Many people take both, especially through a Sudbury winter. Read our vitamin D guide.
Which one is best overall? For most people starting out, glycinate is the easiest choice. Not sure? Ask us in store.
Get it delivered in Sudbury
Shop all magnesium in our Health & Wellness collection. Get free local delivery on orders over $75, or pick up at MOTIV, 1755 Lasalle Blvd.
This article is general information, not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you have kidney problems, are pregnant or take medication. Always follow the product label.
Source: NIH Office of Dietary Supplements, The Scoop (May 2024).
