Magnesium: which form is right for you? Bisglycinate, citrate, taurate and L-threonate

If we had to pick the one question we get asked most often, it would be: “Which magnesium is right for me?” And it is a fair question. Shop shelves offer bisglycinate, citrate, taurate, L-threonate, capsules, powders and even a roll-on. They are all called “magnesium”, but they are far from the same.

In this article we explain, plainly and honestly, how these forms differ, how much magnesium your body actually needs, and how to find the one that fits your routine.

Why is magnesium talked about so much?

Magnesium is involved in hundreds of processes in the body: muscle work, the nervous system, energy metabolism. The health claims authorised in the EU state that magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and normal functioning of the nervous system, to normal psychological function, to electrolyte balance, and to the maintenance of normal bones and teeth.

The daily reference intake for an adult is 375 mg. Good food sources are whole grains, nuts, seeds, legumes and green leafy vegetables. If your diet is one-sided, your training load is high or you sweat a lot, a supplement is a sensible addition. The key word is addition: a supplement never replaces proper food.

The forms of magnesium: what is the difference?

In a supplement, magnesium is never “on its own”; it is always bound to another compound. That partner determines how well the mineral is absorbed, how your stomach tolerates it and when it makes sense to take it. Let’s go through the most common forms one by one.

Magnesium bisglycinate: gentle on the stomach, good for the evening

In bisglycinate, magnesium is bound to the amino acid glycine. It is one of the most stomach-friendly forms: it usually has no laxative effect and suits daily, long-term use. Because glycine itself is a calming amino acid, many of our customers have made it part of their evening routine: a cup of tea, a book and a magnesium capsule.

For whom: people with a sensitive stomach, those who take magnesium every day, or anyone who wants to add it to their evening routine. It is also our best-selling magnesium.

Magnesium citrate: fast and well absorbed

In citrate, magnesium is bound to citric acid. It dissolves and absorbs well and is often used in combination products together with calcium. One thing to know: in larger amounts citrate can have a mild laxative effect. That is normal and disappears when you reduce the dose.

For whom: people who want a well-absorbed all-purpose magnesium, or a combination with calcium, vitamin D3 and K2.

Magnesium taurate: an additive-free powder

In taurate, magnesium is bound to the amino acid taurine. Our taurate is a 100% additive-free powder: stir a tablespoon into water, juice or a smoothie and you are done. The big advantage of a powder is that you can adjust the dose precisely. Athletes often take it before or after training.

For whom: people who prefer a pure formula and want to control the dose themselves.

Magnesium L-threonate (Magtein®): a targeted choice

L-threonate is a patented form of magnesium that has been studied mainly in connection with the nervous system. It is important to understand that the magnesium content per daily dose is lower here than in other forms (about 144 mg per five capsules). So it is not a “cheap source of magnesium” but a deliberate choice for those who want this specific form. Magnesium contributes to normal functioning of the nervous system and to normal psychological function.

Magnesium oxide: why it is not in our range

Oxide is common in budget products because it contains a lot of magnesium per gram. Unfortunately only a small part of it is absorbed, and the rest can upset the stomach. There is no magnesium oxide in the Puhdas+ range, and that is a conscious decision.

Capsule, powder or roll-on?

There is no right or wrong answer here, only what genuinely works for you. A capsule is the most convenient: a fixed dose, easy to take with you. A powder suits people who do not want to swallow capsules or who want to adjust the dose flexibly; the flavoured Night Time powder is also a pleasant evening drink. And the magnesium roll-on is a topical product with magnesium chloride that many people use after training or before bed for muscle care. It is a cosmetic product, not a food supplement, and works well alongside a capsule or powder.

When and how to take magnesium?

Magnesium can be taken at any time of day; many prefer the evening because it fits a calm evening routine. Your stomach tolerates it better with food. If you are just starting, take 1–2 capsules and increase if needed; very large amounts (especially citrate and oxide) can have a laxative effect.

If you also take iron or zinc, leave a couple of hours between them and magnesium, because minerals can interfere with each other’s absorption. We wrote about this in more detail in Which vitamins and supplements should not be taken together?. And if you sweat a lot, it is worth thinking about electrolyte balance alongside magnesium.

Summary: which magnesium to choose?

• For daily and evening use, sensitive stomach → bisglycinate: Nighttime Magnesium or Night Time powder
• Additive-free powder, dose under your control → Magnesium Taurate
• Bones, teeth and muscles in one product → Calcium + Magnesium + K2 + D3
• A targeted patented form → Magtein® L-threonate
• On the skin after training → Magnesium Roll-on Sport

You will find all Puhdas+ magnesium products in the magnesium category. And if you are still unsure, write to us; we are happy to help you choose.

A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of children. If you are pregnant, breastfeeding, have a chronic condition or take medication, consult your doctor or pharmacist before taking a food supplement.