Which magnesium is the best? An honest comparison

Why magnesium matters

EFSA claim

Magnesium contributes to normal energy-yielding metabolism, to normal muscle function, to the reduction of tiredness and fatigue, and to normal psychological function.

Magnesium is involved in more than 300 biochemical reactions in the body, including ATP production, protein synthesis, muscle contraction, nerve signal transmission, and blood sugar regulation. It is also required as a cofactor in the conversion of vitamin D into its active form.

Despite its importance, magnesium is one of the minerals that Europeans most frequently do not get enough of. A large-scale analysis of European dietary consumption surveys (Gröber et al., 2015) showed that 50–60% of adults consume less magnesium than is recommended.

How much do Europeans actually get?

The European reference intake for magnesium is 375 mg per day. For a significant proportion of adults, the average dietary intake remains below this. The most important sources are nuts, seeds, legumes, whole grains, and dark leafy greens: foods that are relatively uncommon in a standard Western diet.

Furthermore, absorption from food depends on gut health, the function of digestive enzymes, and the presence of phytates (found in grains and legumes), which can bind to magnesium and reduce its absorption.

The most common forms of magnesium compared

Magnesium oxide

The cheapest and most commonly used form. Contains a high percentage of elemental magnesium (60%), but its bioavailability is low: some studies estimate it at only 4%. Consequently, this form offers little benefit for correcting a deficiency.

Magnesium citrate

Magnesium bound to citric acid. It is absorbed better than oxide; studies on bioavailability suggest an absorption rate of 25–30%. At higher doses, it can have a laxative effect. A good choice for general use in moderate doses.

Magnesium glycinate (bisglycinate)

Magnesium bound to the amino acid glycine. One of the best-tolerated forms: because it is bound to the amino acid, it is generally gentle on the gut. Good bioavailability and suitable for people who have experienced digestive issues with other forms. Many people take it in the evening.

Magnesium malate

Magnesium bound to malic acid. It is well absorbed and gentle on the digestive system. Malic acid plays a role in the citric acid cycle (energy production within the cell). This form has been less extensively studied than citrate or glycinate.

Magnesium taurate

Magnesium bound to taurine. Less common. Taurine is being studied in various contexts, but evidence for this specific form remains limited. Good bioavailability.

Magnesium L-threonate

A newer form, developed to cross the blood-brain barrier. Early research into potential applications is underway, but long-term human studies are still scarce. This form is more expensive.

Which form fits which goal?

General supplementation Magnesium citrate or glycinate: good bioavailability at a reasonable price
Sensitive digestion Magnesium glycinate: the best-tolerated form
Evening intake Magnesium glycinate is often used in the evening
Preferably not Magnesium oxide for correcting a deficiency: low bioavailability, despite the high content

And liposomal magnesium?

In a randomized crossover study from 2022 (Tinsley et al., Nutrients), the absorption of liposomal and standard magnesium was compared. The pharmacokinetic profiles differed, suggesting that liposomal delivery may influence the bioavailability of magnesium. Research in this area is still in its infancy, especially compared to the data on liposomal vitamin C, iron, and coenzyme Q10.

PPH does not currently have a standalone magnesium product. If we do develop one, we will apply the same liposomal technology and quality standards as we do for our other products.

Conclusion

Magnesium is an important mineral that many Europeans do not get enough of. The form you choose makes a difference: magnesium oxide offers little benefit for supplementation due to low absorption, while glycinate and citrate are clearly better absorbed.

If you use PPH Liposomal Vitamin D3 + K2, ensure you also get enough magnesium: magnesium is required to convert vitamin D into its active form.

View the full PPH range.

Your vitality is not optional — it is essential.

Frequently asked questions

The European reference intake is 375 mg per day. As a supplement, doses of 100–250 mg per day are often used. Start low and build up gradually to avoid loose stools. Stick to the recommended daily dose on the packaging.

Magnesium glycinate is often taken in the evening. You can take magnesium citrate at any time of the day, preferably with a meal to limit gastrointestinal discomfort.

The European safe upper limit for magnesium from supplements is 250 mg per day. Above this, loose stools may occur. Serious overdosing via oral supplements is very rare in people with normal kidney function, as excess is excreted via the urine. If you have kidney disease, consult your doctor first.

Sources

Gröber U. et al. (2015). Magnesium in Prevention and Therapy. Nutrients. www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
Schuette S.A. et al. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide. Journal of Parenteral and Enteral Nutrition.
Tinsley G.M. et al. (2022). Liposomal Mineral Absorption: A Randomised Crossover Trial. Nutrients, 14(16), 3321. DOI: 10.3390/nu14163321
Dai Q. et al. (2018). Magnesium status and supplementation influence vitamin D status. American Journal of Clinical Nutrition. pubmed.ncbi.nlm.nih.gov/30541089/