Magnesium Supplements

Choosing a magnesium supplement

People take magnesium for many reasons, including tiredness, muscle function, stress, bone health and sleep. Magnesium contributes to a reduction of tiredness and fatigue, normal muscle function, normal psychological function, the normal functioning of the nervous system and the maintenance of normal bones. It also contributes to electrolyte balance, which is important for people who sweat heavily.

Magnesium has also been studied for sleep. In three small trials involving older adults with poor sleep, those who took magnesium fell asleep about 17 minutes faster than those who took a placebo. However, the researchers rated the quality of this evidence as low.

Magnesium is found in green leafy vegetables, nuts, seeds, pulses and whole grains. Much of the magnesium in grains is lost when they are refined. As we get older, the body absorbs less magnesium and loses more of it, while older adults also tend to get less from their diet.

The body absorbs magnesium more efficiently from smaller amounts taken through the day than from a single large amount. Five of our capsules are taken once a day and provide between 99 mg and 144 mg of magnesium. Three are taken two to four times a day and provide between 189 mg and 340 mg of magnesium in total. The amount shown on each label is the amount of magnesium itself, not the weight of the whole compound.

Research suggests that the amount of magnesium you take matters more than the form you choose.

Glycinate, citrate and malate

Magnesium glycinate, also known as bisglycinate, is magnesium combined with the amino acid glycine. It is often taken in the evening and is a popular choice for sleep. It is also considered gentler on the stomach than magnesium citrate. In a 2025 trial, adults with poor sleep who took 250 mg of magnesium glycinate each night saw a slightly greater improvement in their sleep than those who took a placebo. Our capsule provides 133 mg of magnesium. Take one capsule a day.

Magnesium citrate is magnesium combined with citric acid. It is one of the most popular forms of magnesium and is easily absorbed by the body. It is often chosen by people who experience muscle cramps. Take two capsules twice a day to provide 340 mg of magnesium, which is the highest daily amount in our range.

Magnesium malate is magnesium combined with malic acid, which is found naturally in fruit. It is often chosen for tiredness and muscle function and is usually taken during the day. Take one capsule three times a day to provide 189 mg of magnesium. Magnesium citrate malate combines both forms and provides 284 mg of magnesium a day.

Carbonate, hydroxide, phosphate and sulphate

Each of these four forms is taken as one capsule a day. Magnesium hydroxide is the magnesium compound found in milk of magnesia. It contains more magnesium by weight than any other form in our range, so one capsule provides 144 mg. Magnesium carbonate is the form found in many indigestion remedies. One capsule provides 117.5 mg. Magnesium sulfate, spelled sulphate in the UK, is better known as Epsom salt. One capsule provides 104 mg. Magnesium phosphate, also known as Mag Phos, has traditionally been taken for muscle function. One capsule provides 99 mg.

Magnesium drops

Ionic Magnesium is magnesium chloride dissolved in purified water, with nothing else added. In small studies, magnesium chloride was among the better absorbed forms of magnesium. Add ten drops to a glass of water. Ten drops of the standard liquid provide 1.7 mg of magnesium, while ten drops of the XS liquid provide 10.6 mg. The drops suit people who want a small, adjustable amount or who prefer not to take capsules.

Magnesium with calcium or vitamin C

Calcium and Magnesium Citrate Malate is taken for bone health. Calcium is needed for the maintenance of normal bones, while magnesium also contributes to the maintenance of normal bones. Each capsule provides 50 mg of calcium and 51 mg of magnesium. Take one to three capsules a day.

Magnesium Ascorbate is primarily a vitamin C supplement. The vitamin C is combined with magnesium, which is known as a buffered form of vitamin C. Vitamin C contributes to the normal function of the immune system. Each capsule provides 485 mg of vitamin C and 36 mg of magnesium.

We recommend speaking to a GP or pharmacist first if you are pregnant, planning a pregnancy or taking anything on prescription.

Not sure which one fits? Ask Nutri365, the Nutri Tailor AI health expert. Nutri365 checks for interactions and contraindications.

Written by Nutri Tailor from the Health Reference Library. Last checked 6 October 2026. General information, not personal advice.