Which Magnesium Is Best? An Honest Comparison

Why magnesium matters

EFSA-claim

Magnesium contributes to normal energy-yielding metabolism, to normal muscle function, to the reduction of tiredness and fatigue, and to normal psychological function.

Magnesium is involved in over 300 biochemical reactions in the human body — including ATP production, protein synthesis, muscle contraction, nerve signal transmission, and blood glucose regulation. It is also required as a cofactor for vitamin D activation, making adequate magnesium a prerequisite for effective vitamin D supplementation.

Despite its importance, magnesium is among the most commonly insufficient minerals in the European diet. A large-scale analysis of European dietary surveys (Gröber et al., 2015) found that 50-60% of adults have inadequate magnesium intake relative to recommended levels.

How much do Europeans actually get?

The EU Reference Intake for magnesium is 375mg per day. Average dietary intake across European populations falls below this threshold for a significant proportion of adults. The main dietary sources are nuts, seeds, legumes, whole grains, and green leafy vegetables — foods that are underrepresented in typical Western diets.

Absorption from food is further affected by gut health, digestive enzyme function, and the presence of phytates (in grains and legumes) which can bind magnesium and reduce its absorption.

The most common magnesium forms compared

Magnesium oxide

The cheapest and most widely used form. Contains a high percentage of elemental magnesium (60%) but has very poor bioavailability — estimated at only 4% in some studies. Primarily used as a laxative or antacid. Not recommended for supplementing magnesium deficiency.

Magnesium citrate

Magnesium bound to citric acid. Better absorbed than oxide — bioavailability studies suggest 25-30% absorption. Can have a mild laxative effect at higher doses, which some people find useful for constipation but others find inconvenient. A good general-purpose choice for magnesium supplementation at moderate doses.

Magnesium glycinate (bisglycinate)

Magnesium bound to glycine, an amino acid. One of the best-tolerated forms — the amino acid chelation reduces gut irritation significantly. Good bioavailability and well suited for people who have experienced digestive side effects with other forms. Often recommended for sleep support, as glycine has independent calming effects.

Magnesium malate

Magnesium bound to malic acid. Well absorbed and gentle on the digestive system. Malic acid is involved in the Krebs cycle (cellular energy production), which has led to interest in magnesium malate for energy-related applications. Less studied than citrate or glycinate.

Magnesium taurate

Magnesium bound to taurine. Less common but with some research suggesting cardiovascular relevance, as taurine has been investigated for heart health. Good bioavailability.

Magnesium L-threonate

A newer form designed specifically to cross the blood-brain barrier. Preliminary research suggests it may be more effective for cognitive and neurological applications. More expensive. Limited long-term human trial data.

Which form for which purpose?

General deficiency correction Magnesium citrate or glycinate — good bioavailability, reasonable cost
Digestive sensitivity or previous GI issues with magnesium: Magnesium glycinate — best tolerated
Sleep support Magnesium glycinate — glycine has independent calming effects
Energy metabolism Magnesium malate or citrate
Avoid Magnesium oxide for deficiency correction — poor bioavailability despite high elemental content

What about liposomal magnesium?

A 2022 randomised crossover trial by Tinsley et al. (Nutrients) measured the absorption of liposomal vs. standard magnesium and found different pharmacokinetic profiles, suggesting liposomal delivery influences magnesium bioavailability. Research in this area is still emerging compared to the more established data for liposomal vitamin C, iron, and CoQ10.

PPH does not currently offer a standalone magnesium product. If and when we do, we will apply the same liposomal technology and independent verification standards as our other products.

Conclusion

Magnesium is one of the most important and most commonly deficient minerals in European diets. The form you choose matters — magnesium oxide is largely a waste of money for supplementation purposes, while glycinate or citrate offer meaningfully better bioavailability.

If you are currently taking PPH Liposomal Vitamin K2 + D3, ensuring adequate magnesium intake is particularly important: magnesium is required to convert vitamin D to its active form. Magnesium insufficiency can undermine vitamin D supplementation regardless of the dose.

Explore the full PPH range here.

Your vitality is not optional — it is vital.

Frequently asked questions

The EU Reference Intake is 375mg per day. Supplemental doses of 100-400mg per day are commonly used. Start at the lower end and increase gradually to avoid loose stools. Magnesium glycinate is the most forgiving form for higher doses.

Magnesium glycinate is often taken in the evening due to its calming effects. Magnesium citrate can be taken at any time, with food to reduce any digestive discomfort.

The upper tolerable intake level for supplemental magnesium in the EU is 250mg/day. Doses above this may cause loose stools. Serious toxicity from oral magnesium supplements is very rare in people with normal kidney function, as excess is excreted in urine.

Sources

Gröber U. et al. (2015). Magnesium in Prevention and Therapy. Nutrients. www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
Schuette S.A. et al. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide. Journal of Parenteral and Enteral Nutrition.
Tinsley G.M. et al. (2022). Liposomal Mineral Absorption: A Randomised Crossover Trial. Nutrients, 14(16), 3321. DOI: 10.3390/nu14163321
Dai Q. et al. (2018). Magnesium status and supplementation influence vitamin D status. American Journal of Clinical Nutrition. pubmed.ncbi.nlm.nih.gov/30541089/