Why is Magnesium Important?
Magnesium participates in over 300 enzymatic reactions in the body. It's critical for:
- Muscle and nerve function
- Energy production
- Protein synthesis
- Blood sugar regulation
- Sleep quality
Statistic: Up to 50% of people don't get enough magnesium from food! (Rosanoff et al., 2012)
Types of Magnesium
Is Magnesium Citrate the Best Choice?
Absorption: Good (25-30%)
Best for:
- Constipation (laxative effect)
- General magnesium supplementation
- Muscle cramps
Pros:
- Affordable price
- Widely available
- Good bioavailability
Cons:
- May cause digestive issues
- Not suitable for sensitive stomachs
Dosage: 200-400mg daily
OstroVit Magnesium citrate 400mg + B6 90tabs (about €9.90 at the time of writing) is one of the more common citrate options in the MaxFit range.
Read more: Glycinate vs Citrate — Which Should You Choose?
Why Is Magnesium Glycinate So Popular?
Absorption: Very good (80%+)
Best for:
- Sleep and relaxation
- Anxiety relief
- Muscle tension
- Long-term use
Pros:
- Highest bioavailability
- Gentle on digestive tract
- Calming effect from glycine
- No laxative effect
Cons:
- More expensive than other forms
- Larger capsules
Dosage: 200-400mg daily (evening)
OstroVit Magnesium Glycinate 90caps (about €11.90 at the time of writing) is an example of a high-bioavailability glycinate option.
See also: Glycinate vs Citrate — Which to Choose?
Is Magnesium Oxide a Waste of Money?
Absorption: Low (4%)
Best for:
- High dose in small amount
- Constipation treatment
- Short-term use
Pros:
- Very cheap
- Compact tablets
- High magnesium content
Cons:
- Very low absorption
- Strong laxative effect
- Not ideal for daily use
Dosage: 400-500mg (as needed)
Comparison Table
| Property | Citrate | Glycinate | Oxide |
|---|---|---|---|
| Absorption | 25-30% | 80%+ | 4% |
| Price | €€ | €€€ | € |
| On Digestion | Medium | Gentle | Harsh |
| For Sleep | Good | Very good | Not suitable |
| For Muscles | Good | Very good | Medium |
When to Choose Which?
Choose citrate if:
- Looking for good value
- Need mild laxative effect
- Want general magnesium supplementation
Choose glycinate if:
- Sleep problems or stress
- Sensitive digestive tract
- Long-term use
- Athlete needing recovery
Choose oxide only if:
- Need quick laxative effect
- Very limited budget
- Short-term use
Which Magnesium Should Athletes Take?
For athletes, we recommend MST Magnesium Bisglycinate 240caps-type magnesium glycinate:
- Better muscle recovery
- Higher quality sleep
- Fewer cramps
- Doesn't interfere with digestion during training
Athlete dosage: 300-500mg daily, in evening
Summary
- Glycinate - best choice for most, especially for sleep and recovery
- Citrate - good general choice, affordable
- Oxide - avoid for daily use
Magnesium is one of the few supplements most people could benefit from! Browse our magnesium products or explore electrolytes for post-workout recovery.
Browse magnesium products at MaxFit →
References
- Firoz, M. & Graber, M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257–262. https://pubmed.ncbi.nlm.nih.gov/11794633/
- Slutsky, I., Abumaria, N., Wu, L.J. et al. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165–177. https://pubmed.ncbi.nlm.nih.gov/20152124/
- Uysal, N., Kizildag, S., Yuce, Z. et al. (2019). Timeline (bioavailability) of magnesium compounds in hours: which magnesium compound works best? Biological Trace Element Research, 187(1), 128–136. https://pubmed.ncbi.nlm.nih.gov/29679349/
- de Baaij, J.H.F., Hoenderop, J.G.J. & Bindels, R.J.M. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1–46. See also:
- Ashwagandha and Magnesium: A Protocol for Sleep and Stress Relief
Read more: Magnesium: A Science-Based Guide
