Which magnesium form is best?

No single magnesium form is “best” for everyone; the right choice depends on your goals, tolerance, and any digestive sensitivities.

Magnesium glycinate is often preferred for sleep support and relaxation because it is generally well absorbed and tends to be gentle on the stomach. The glycine may also support calmness. Magnesium citrate is well absorbed and can support regularity; some people find it has a mild laxative effect at higher doses. Magnesium oxide contains more elemental magnesium per dose but is typically less well absorbed; it is sometimes used for occasional digestive support.

Magnesium threonate is marketed for cognitive support because it may cross the blood-brain barrier more readily, though evidence is still evolving. Magnesium malate is sometimes chosen by people looking for energy or muscle comfort support.

Consider your main goal (sleep, digestion, energy, etc.), start with a moderate dose, and give your body time to adjust. If you have digestive issues, glycinate or citrate are often better tolerated than oxide. This is educational information only; consult a healthcare provider for personalized advice.