Magnesium Type Finder
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Magnesium glycinate fits you best
Glycinate is magnesium bound to glycine, an amino acid with calming properties of its own. It is the form most often used for sleep and relaxation, and it is among the gentlest on the stomach.
Typical dose. 200 to 350 mg of elemental magnesium daily, often taken 1 to 2 hours before bed. The NIH upper limit for supplemental magnesium is 350 mg per day, so stay at or under that unless your doctor says otherwise.
On the label, look for. The elemental magnesium amount (not the total compound weight), "magnesium glycinate" or "bisglycinate" as the form, and third-party testing such as NSF or USP.
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Magnesium L-threonate fits you best
Threonate is the form studied for cognition because it appears to raise magnesium levels in the brain more effectively than other forms. The human evidence is still early and the studies are small, so treat it as promising rather than proven. It is also the most expensive form.
Typical dose. Studies used 1.5 to 2 g of magnesium L-threonate per day (about 144 mg elemental), usually split into two doses.
On the label, look for. "Magtein" is the studied branded form. Check the elemental magnesium amount and third-party testing.
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Your result
Magnesium citrate fits you best
Citrate is well absorbed and has a mild osmotic effect, meaning it draws water into the bowel. That makes it the standard choice when constipation is the main complaint. The same effect means it can loosen stools at higher doses, which is worth knowing before you start.
Typical dose. 200 to 350 mg of elemental magnesium daily. Start at the low end and adjust based on how your gut responds. The NIH upper limit for supplemental magnesium is 350 mg per day.
On the label, look for. Elemental magnesium per serving and third-party testing. Skip "magnesium oxide" products, which are poorly absorbed.
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Your result
Magnesium malate fits you best
Malate pairs magnesium with malic acid, a compound involved in cellular energy production. It is the common daytime choice for people focused on muscle function and energy, since it is less associated with drowsiness than glycinate. Direct research comparing forms is limited, so the differences are modest.
Typical dose. 200 to 350 mg of elemental magnesium daily, taken in the morning or with lunch. Stay at or under the NIH upper limit of 350 mg of supplemental magnesium per day.
On the label, look for. Elemental magnesium per serving, "magnesium malate" as the form, and third-party testing.
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One caution before you buy. If you have kidney disease or take medication (especially antibiotics, diuretics, or proton pump inhibitors), talk to your doctor before adding magnesium. Impaired kidneys can't clear excess magnesium the way healthy ones do.