Magnesium Glycinate vs. Other Forms: Which is best for you?

Magnesium is an essential mineral that plays an important role in various processes in the body including muscle and nerve function, blood sugar control, and bone health. Magnesium deficiency is becoming increasingly common and may be linked to some health problems.

If you are concerned you may not be getting enough magnesium in your diet, a supplement may be needed. However, not all forms of magnesium are created equal. It is important to make an informed choice when choosing the right supplement for your needs.

The Importance of Magnesium

Let’s understand why magnesium is essential. This mineral is involved in over 300 biochemical reactions in the body. It's necessary for maintaining a healthy heart, supporting muscle function, and regulating blood pressure. Additionally, magnesium plays a significant role in energy production, DNA synthesis, and bone health. It's no wonder that magnesium deficiency can lead to various health issues.

Magnesium is mainly found in nuts, seeds, leafy greens, whole grains, legumes, dairy, and fish. However, if you are not eating a variety of these foods daily, including at least 1-2 servings of leafy greens, you may want to consider a supplement to support your needs.

Different Forms of Magnesium

Magnesium is available in various forms, and each form has different characteristics and benefits. Here are some of the most common types of magnesium:

Magnesium Glycinate: This is one of the most bioavailable forms of magnesium, meaning it is readily absorbed by the body. It is often recommended for those who have a magnesium deficiency or need to address specific health concerns.

Magnesium Citrate: Magnesium citrate is known for its ability to relieve constipation. It's also more bioavailable than magnesium oxide, making it a good choice for those with digestive issues.

Magnesium Oxide: This form is less bioavailable but is often used as a laxative due to its ability to draw water into the intestines, softening stool.

Magnesium L-Threonate: This newer form of magnesium has shown potential in crossing the blood-brain barrier, which makes it a promising option for brain health and cognitive function.

Magnesium Chloride: Often found in topical products, magnesium chloride can be applied directly to the skin to alleviate muscle cramps and soreness.

The Benefits of Magnesium Glycinate

Magnesium glycinate has unique advantages when compared to the other available forms of magnesium:

High Bioavailability: Magnesium glycinate has one of the highest levels of bioavailability, meaning your body can absorb and utilize it effectively. This makes it an excellent choice for individuals with magnesium deficiencies.

Gentle on the Stomach: Unlike some other forms of magnesium, such as magnesium oxide, magnesium glycinate is less likely to cause digestive discomfort, making it suitable for those with sensitive stomachs.

Muscle and Nerve Health: Magnesium glycinate is particularly beneficial for muscle and nerve function. It may help reduce muscle cramps, spasms, and support a healthy nervous system.

Improved Sleep: Magnesium glycinate may also help improve sleep quality. It can have a calming effect on the body and mind, making it a great option for those struggling with restless nights or frequent “tossing and turning”.

Choosing the Right Magnesium for You

Selecting the best magnesium form for your needs depends on various factors, including your health goals and any existing health conditions. Here are some things to consider to help you choose the right magnesium:

Assess Your Needs: Determine why you want to take magnesium. If you're targeting specific concerns like muscle cramps or poor sleep, magnesium glycinate may be a suitable choice. However, if you need digestive relief, magnesium citrate could be more appropriate.

Consider Bioavailability: If you suspect a magnesium deficiency or have difficulty absorbing nutrients, opt for highly bioavailable forms like magnesium glycinate or magnesium citrate.

Consult a Healthcare Professional: If you have underlying health conditions or take medication, it's essential to consult with your healthcare provider before adding a magnesium supplement to your routine.

Start Slowly: When introducing a new supplement, start with a lower dosage and monitor how your body responds. This allows you to gauge its effects and make necessary adjustments.


Magnesium is an important mineral that is involved with many body processes and has numerous health benefits.

Magnesium glycinate stands out for its high bioavailability, gentleness on the stomach, and specific advantages for muscle, nerve health, and sleep.

Flavor & Fettle’s Magnesium Glycinate is available in a vegan capsule, making it easy to get the recommended daily dose in just three capsules.


*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.