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You have decided to take magnesium — good choice. But then you look at the options and see glycinate, citrate, oxide, malate, taurate, threonate, and a dozen other forms. Which one should you actually buy?
I have used magnesium glycinate for years (bought it five times) and have tried other forms too. Here is a straightforward comparison so you can stop overthinking and start supplementing.
Quick Answer
| Your Goal | Best Form |
|---|---|
| General health + sleep | Magnesium Glycinate ✅ (my pick) |
| Cheapest option | Magnesium Citrate |
| Constipation relief | Magnesium Citrate or Oxide |
| Muscle recovery + energy | Magnesium Malate |
| Heart health | Magnesium Taurate |
| Brain health + focus | Magnesium L-Threonate |
| All-round coverage | 3-in-1 blend (Glycinate + Citrate + Malate) ✅ |
If you just want one answer: buy magnesium glycinate. It has the best absorption, is gentlest on your stomach, and provides the most noticeable benefits for sleep and recovery. Or even better, get a 3-in-1 blend that covers all bases.
The Three Most Common Forms Compared
Magnesium Glycinate
Magnesium bonded to glycine, an amino acid with calming properties. This is the form I personally use and recommend most often.
Absorption: ⭐⭐⭐⭐⭐ Excellent — one of the best absorbed forms available
Pros:
- Highly bioavailable — your body absorbs and uses most of what you take
- Very gentle on the stomach — unlikely to cause digestive issues
- Calming effect from both magnesium and glycine — excellent for sleep
- Ideal for daily long-term supplementation
- Does not cause the laxative effect common with other forms
Cons:
- Slightly more expensive than citrate or oxide
- Capsules can be larger due to the glycine molecule
Best for: Sleep, anxiety, muscle recovery, daily supplementation, anyone with a sensitive stomach.
Magnesium Citrate
Magnesium bonded to citric acid. One of the most popular and widely available forms.
Absorption: ⭐⭐⭐⭐ Very Good — well absorbed but not quite as efficiently as glycinate
Pros:
- Good bioavailability
- Widely available and affordable
- Can help with constipation (mild laxative effect)
- Well-researched form
Cons:
- Can cause loose stools or diarrhoea at higher doses
- The laxative effect makes it less ideal for high-dose supplementation
- Less calming effect compared to glycinate
Best for: General supplementation on a budget, people who also want digestive regularity.
Magnesium Oxide
The cheapest and most common form found in supermarket supplements. And unfortunately, the worst option for supplementation.
Absorption: ⭐⭐ Poor — your body absorbs only about 4-5% of magnesium oxide
Pros:
- Very cheap
- Contains more elemental magnesium per pill (by weight)
- Effective as a laxative
Cons:
- Terrible absorption — most of it passes straight through you
- Strong laxative effect
- Much less effective for raising magnesium levels
- Poor choice for sleep, recovery, or muscle function
Best for: Honestly? Constipation relief. That is about it. For actual magnesium supplementation, avoid oxide.
Full Comparison Table
| Form | Absorption | Stomach Friendly | Sleep Benefit | Price | Laxative Effect |
|---|---|---|---|---|---|
| Glycinate | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | ⭐⭐⭐⭐⭐ | £££ | Minimal |
| Citrate | ⭐⭐⭐⭐ | ⭐⭐⭐ | ⭐⭐⭐ | ££ | Moderate |
| Oxide | ⭐⭐ | ⭐⭐ | ⭐ | £ | Strong |
| Malate | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐ | £££ | Minimal |
| Taurate | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐ | £££ | Minimal |
| L-Threonate | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ⭐⭐⭐⭐ | ££££ | Minimal |
Why I Choose a 3-in-1 Blend
Rather than choosing just one form, I take a 3-in-1 blend that combines glycinate (1000mg), citrate (400mg), and malate (400mg). This gives me:
- Glycinate for sleep and calming effects
- Citrate for general magnesium replenishment
- Malate for energy production and muscle recovery
All three forms are well-absorbed, so you are not wasting any of it. The product I use is Nutrition Geeks Magnesium Glycinate 3-in-1 — under £8 for a 3-month supply. I have bought it five times now.
How to Check What Form Your Current Supplement Uses
Many cheap supermarket magnesium supplements use oxide without making it obvious on the front of the package. Here is how to check:
- Flip the bottle over and read the ingredients list
- Look for the specific form listed — it should say “magnesium glycinate”, “magnesium citrate”, etc.
- If it just says “magnesium” or “magnesium oxide” — it is the cheap, poorly absorbed form
- If the price seems too good to be true for a high-mg count, it is probably oxide
Elemental Magnesium vs Total Magnesium
This catches a lot of people out. When a supplement says “500mg magnesium glycinate,” that does not mean you are getting 500mg of actual magnesium. The 500mg includes both the magnesium AND the glycine molecule.
What matters is the elemental magnesium — the actual magnesium your body can use:
| Form | Elemental Mg per 500mg | % Magnesium |
|---|---|---|
| Magnesium Oxide | 300mg | 60% (but only 4% absorbed) |
| Magnesium Citrate | 80mg | 16% |
| Magnesium Glycinate | 70mg | 14% |
| Magnesium Malate | 60mg | 12% |
Oxide looks good on paper because it has the highest elemental magnesium percentage. But when you factor in the terrible 4% absorption rate, you actually absorb far less magnesium from oxide than from glycinate or citrate despite the higher mg number on the label.
This is how cheap supplement companies trick people — a “500mg magnesium” tablet using oxide sounds impressive but delivers almost nothing to your body.
Frequently Asked Questions
Can I take glycinate and citrate together?
Yes, absolutely. They work well together and a blend is actually optimal. This is exactly what the 3-in-1 products do.
Which form is best before bed?
Glycinate, without question. The glycine amino acid it is bonded to has its own calming effects on the brain, making it the ideal pre-bed form. I take mine 30 minutes before sleep and the difference is noticeable.
I take magnesium oxide and it works fine for me. Should I switch?
You might be fine, but you are likely absorbing very little of it. Switching to glycinate or citrate would give you significantly more actual magnesium absorption at a similar or slightly higher price. The improvement in sleep and recovery could surprise you.
Why do doctors sometimes prescribe magnesium oxide?
Usually as a laxative or antacid, not for magnesium supplementation. For therapeutic magnesium supplementation, most health professionals now recommend glycinate or citrate.
Is more expensive always better?
Not necessarily. The most important thing is getting the right form (glycinate, citrate, or malate). A £8 bottle of Nutrition Geeks glycinate is better than a £15 bottle of Holland and Barrett oxide. Read the label, not the price tag.
The Bottom Line
Buy magnesium glycinate. It absorbs well, does not upset your stomach, helps with sleep, and supports recovery. Avoid magnesium oxide unless you specifically want a laxative.
If you want the best of all worlds, grab a 3-in-1 blend that combines glycinate, citrate, and malate for comprehensive coverage at under £3 per month.
SHOP MAGNESIUM GLYCINATE ON AMAZON UK →
Read more:
- Best Magnesium Supplements UK (Full Rankings)
- Do You Actually Need Supplements?
- My Complete Daily Supplement Stack
- Best Vitamin D Supplements UK
Last updated: March 2026. All recommendations are based on personal experience and current research.