Magnesium Glycinate vs Citrate: Which Form Is Right for You?
Walk into any Australian pharmacy and you'll find a dozen magnesium products at wildly different prices. The label tells you the milligrams. What it often doesn't make obvious is which form of magnesium you're buying — and that matters more than the number on the front.
Elemental magnesium: the number that actually counts
Magnesium is never sold as pure magnesium. It's always bound to another molecule — glycine, citrate, oxide, taurine — and that compound makes up part of the weight. A capsule labelled "1000mg magnesium glycinate" does not contain 1000mg of magnesium. It contains roughly 140mg of elemental magnesium, with the rest being glycine.
Reputable labels state elemental content separately. If a product only advertises the compound weight in big numbers and buries the elemental figure, that's worth noticing.
Magnesium glycinate
Magnesium bound to the amino acid glycine. It's a chelated form, generally well tolerated in the digestive tract, and commonly chosen by people who've found other forms uncomfortable. Elemental content sits around 14%, so serving sizes are larger — our magnesium glycinate capsules run 120 capsules for that reason.
Magnesium citrate
Magnesium bound to citric acid. Around 16% elemental magnesium, and notably more water-soluble than oxide. Citrate has a well-documented laxative effect at higher doses — which is precisely why it's used in bowel preparation products. If you take a large citrate dose and notice digestive looseness, that's the expected pharmacology.
Magnesium oxide: the cheap one
Roughly 60% elemental magnesium by weight, which looks impressive on a label. The catch is solubility — oxide is poorly soluble, and absorption studies consistently place it well below chelated forms. It is the cheapest form to manufacture, which is why it dominates supermarket shelves.
Magnesium taurate and threonate
Taurate pairs magnesium with taurine. Threonate is a newer, considerably more expensive form. Both have smaller evidence bases than glycinate or citrate. Our liquid magnesium glycinate and taurate combines two of these forms for people who prefer a liquid over capsules.
Quick comparison
| Form | Elemental % | Solubility | Typical use |
|---|---|---|---|
| Glycinate | ~14% | High | Daily use, sensitive stomachs |
| Citrate | ~16% | High | Daily use, budget-conscious |
| Oxide | ~60% | Low | Cheapest, poorest absorption |
| Taurate | ~9% | High | Often combined |
How much do Australians actually need?
The NHMRC Recommended Dietary Intake for magnesium is approximately 400–420mg daily for adult men and 310–320mg for adult women, with higher amounts during pregnancy. Food sources include leafy greens, nuts, seeds, legumes and wholegrains.
Note that the upper level for supplemental magnesium is considerably lower than the total RDI — around 350mg from supplements for adults — because concentrated doses affect the gut differently to magnesium in food.
Reading a label properly
- Find the elemental magnesium in milligrams, not the compound weight.
- Check the serving size — some products require four capsules for the advertised amount.
- Check whether it's a blend. "Magnesium complex" often means mostly cheap oxide with a token amount of glycinate.
- Divide the price by the elemental magnesium, not by the bottle.
If you'd rather take magnesium as part of a broader daily formula, our 14-in-1 magnesium complex includes D3, L-theanine and zinc alongside the magnesium.
Frequently asked questions
Should I take magnesium in the morning or at night?
There's no strong evidence either way for absorption. Take it consistently at a time you'll remember, with food if it upsets your stomach.
Can I take magnesium with other minerals?
High doses of zinc may interfere with magnesium absorption. Spacing them apart is a reasonable precaution.
Is more always better?
No. Magnesium has a defined upper level for supplements, and people with kidney conditions should speak to their doctor before supplementing at all.
Products mentioned in this guide
- Magnesium Glycinate High-Absorption Capsules — 120 Capsules
- Liquid Magnesium Glycinate & Taurate 1000mg
- 14-in-1 Magnesium Complex with D3, L-Theanine & Zinc
Always read the label and follow the directions for use. Supplements should not replace a balanced diet. If symptoms persist, talk to your health professional. Consult your doctor before supplementing if you have kidney disease or take prescription medication.