Looking for the best form of magnesium ? We'll help you choose the right mineral. Say goodbye to deficiency! Discover the most effective and highly bioavailable magnesium for your body. Follow our guide!
Key takeaways:
- The best magnesium is the one that precisely matches your needs (stress, energy, digestion).
- The high bioavailability of a form of magnesium is the number 1 criterion to ensure its assimilation by the body.
- Magnesium Bisglycinate emerges as the most balanced form in most treatments .
Why are there several forms of magnesium?
Magnesium is never found alone in a supplement. It is always combined with a carrier (a salt or an amino acid) to ensure stability and absorption. The type of carrier determines the form of magnesium, its effectiveness, and its tolerability by your body.
Simply put, a form of magnesium is a combination of the mineral and another element that acts as a carrier. This duo, called a magnesium salt, allows the mineral to be absorbed by the body , which is impossible with pure magnesium alone.
This transporter makes all the difference. It determines the speed at which magnesium is absorbed, its gentleness on your digestive system (preventing a laxative effect), and the benefits of magnesium . Adequate intake helps reduce fatigue and address potential deficiencies .
This difference explains why it's so important to choose the right magnesium to meet a specific need. Now that you understand this basic principle, let's look at which forms are most relevant for you.
The main forms of magnesium and their characteristics
To make your choice, consider two criteria: bioavailability (the amount that actually reaches your cells) and digestive tolerance . The table below will guide you to find the form that suits your needs, without any unnecessary details.
| Form of Magnesium | Bioavailability | Intestinal Tolerance | Ideal for... |
|---|---|---|---|
| Bisglycinate (Chelated) | Excellent | Excellent | Stress, anxiety, sleep and sensitive bowels. |
| Liposomal (Technology) | Maximum | Excellent | Optimal absorption for all needs, especially significant deficiencies. |
| Acetyltaurinate | Excellent | Excellent | Most specifically targeted for anxiety, sensitivity to noise and light. |
| Taurinate (or Taurate) | Very good | Excellent | Calm, cardiovascular health and blood pressure regulation. |
| Malate | Very good | Good | Energy, chronic fatigue, muscle pain and fibromyalgia. |
| Threonate | Very good | Good | Cognitive functions, memory and learning. |
| Glycerophosphate | Good | Excellent | People with very high digestive or nervous sensitivity. |
| Citrate | Good | Medium (may have a laxative effect) | Sluggish transit, occasional constipation, affordable cost. |
| Pidolate | Good | Good | Targeted action on stress and the intracellular sphere. |
| Marine (Often a mixture) | Variable (often low) | Variable | A natural source, if the composition (often oxide) is of good quality. |
| Lactate | Average | Average | Often used in medications for alkaline supplementation. |
| Oxide | Very low (~4%) | Weak (very laxative) | Use as an antacid, but not recommended to correct a deficiency. |
| Chloride | Average | Weak (laxative and strong taste) | Cutaneous use (magnesium oil) for local application. |
| Carbonate | Weak | Weak (laxative effect) | Used as an antacid but not very effective for supplementation. |
| Sulfate | Low (oral route) | Very weak (purgative) | For external use only (Epsom salt for relaxing baths). |
| Aspartate | Good | Low (possible neurotoxicity) | This form should be avoided, as aspartate is an exciting amino acid. |
| Glutamate | Good | Low (possible neurotoxicity) | A form to be absolutely avoided, like aspartate. |
Top 5 most effective magnesium supplements
Not all forms of quality are equal, as they do not target the same objectives . Bisglycinate for stress, malate for energy, citrate for digestion, threonate for memory, and glycerophosphate for those with sensitive stomachs.
Now that you have an overview, it's time to consider the most effective dietary supplement for you . These five forms stand out thanks to their high bioavailability and targeted actions. They are known to offer better absorption and tangible benefits.
Magnesium Bisglycinate
This is THE preferred form for stress and anxiety . Bound with two molecules of glycine, an amino acid known for its relaxing effect on the nervous system, it ensures optimal absorption without irritating the intestines. In our opinion, it's the ultimate relaxation aid .
Its action promotes improved sleep and general relaxation . Magnesium plays a key role in regulating nerve and muscle function, and this form delivers it gently. A 2020 study (Nutrients) confirms the link between good magnesium levels and better stress management.
Magnesium bisglycinate is generally considered the best for most uses in supplementation:
- Very high bioavailability: it is well absorbed by the body.
- Excellent digestive tolerance: no laxative effect, even at high doses.
- Chelated form: magnesium is bound to glycine, a calming amino acid.
This is the one that nutritionists most often recommend for daily supplementation.
See also: the potential side effects of magnesium bisglycinate .
Our expert solution
Convinced by its benefits? To support you, we've formulated a Magnesium Bisglycinate that ticks all the boxes: a 100% chelated form for high absorption and perfect digestive tolerance. Ideal for regaining calm and serenity.
See our Magnesium BisglycinateMagnesium Citrate
Derived from citric acid, magnesium citrate offers an excellent balance between good absorption and affordability. It is particularly valued for its gentle action on intestinal transit , helping those prone to occasional constipation.
This form remains a very good "all-purpose" choice if you don't have any particular digestive sensitivities. It supports energy production and muscle contraction, making it a versatile and effective option .
Magnesium Malate
Magnesium malate is a great ally for active or tired people . It is bound to malic acid, a molecule that plays a direct role in energy production within our cells. It's the ideal form for reducing fatigue and relieving cramps or muscle discomfort .
Its excellent bioavailability and gentleness on the stomach make it a dietary supplement of choice to support a fast-paced lifestyle, improve endurance and promote good muscle and nerve health on a daily basis.
Magnesium Threonate
This is the most specialized form for cognitive function . Threonate is the only one capable of effectively crossing the blood-brain barrier. It therefore acts directly where it's needed to support memory, concentration, and learning.
Magnesium plays a role in synaptic plasticity . A 2022 study (Nutrients) showed improvements in cognitive function in healthy adults taking a magnesium L-threonate supplement. It's a top choice.
Magnesium Glycerophosphate
This is probably the best-tolerated form in terms of digestion. Its fat-soluble structure, bound to glycerol, allows it to be absorbed very easily without disrupting bowel movements. It's the best magnesium if you have an extremely sensitive digestive system.
Its effectiveness on nerve function is also excellent, making it a perfect option for addressing stress or cramps without compromising comfort. Its dosage is ideal for long-term use .
Ranking of the 5 best magnesium supplements on the market
To help you make your choice, we have analyzed the highest quality and most recognized formulas in France. This ranking is based on strict criteria: the quality of the forms used, the transparency of the brands, and their proven effectiveness in meeting the body's most common needs.
1. Magnesium Bisglycinate – Supernutrition
Our formula focuses on the essentials: a 100% chelated form for high absorption and perfect digestive tolerance. Ideal for targeting stress, anxiety, and sleep without any laxative effect, it represents the best balance between effectiveness and gentleness for a peaceful treatment.
2. Formag – Pileje Laboratory
A pharmacy staple, Formag by Pileje uses the specific Hypro-ri® Mag formulation and combines vitamin B6 and taurine. It's a highly effective formula, renowned for its action on nervous fatigue and stress. A reliable choice, the result of the expertise of a leading French laboratory.
3. ErgyMag – Nutergia
Nutergia's ErgyMag is a complete formula that intelligently combines several magnesium salts (citrate, bisglycinate, carbonate) with B vitamins. It is the ideal choice for a comprehensive intake aimed at relieving fatigue and supporting the nervous and muscular systems.
4. Magnesium Citrate – Solgar
The Solgar brand is an international benchmark for the quality of its supplements. Their magnesium citrate is one of the most effective if you're looking to support regular bowel movements while benefiting from good bioavailability. A versatile and highly effective choice thanks to its targeted action.
5. Physiomance Magnesium B6+ – Therascience
This high-performance formula combines two excellent quality forms, magnesium glycerophosphate and bisglycinate, with B vitamins. It is a solution particularly recommended by healthcare professionals for the most sensitive nervous and digestive systems.
Which form of magnesium should you choose according to your needs?
Identifying your magnesium needs is the first step.
As you've probably gathered, there isn't one single "best" form of magnesium, but rather a form suited to each individual and situation. Achieving a satisfactory intake requires making a targeted choice. We'll guide you in finding the one that perfectly meets your needs.
For stress relief and restful sleep
Here, your allies are Bisglycinate , Acetyltaurinate , and Glycerophosphate . Magnesium is an essential mineral for proper nerve function. These organic forms are gentle, do not overstimulate the body, and promote relaxation without causing any adverse digestive reactions.
For energy and muscle performance
If fatigue and cramps are a concern, consider magnesium malate . Bound to malic acid, it directly participates in your cells' energy cycle. It's the perfect choice to support your vitality and muscle function every day.
For digestive comfort and regular bowel movements
Are you looking to regulate sluggish bowel movements? Magnesium citrate is the most suitable form. It gently draws water into the intestines to facilitate bowel movements. Note that if you are sensitive, glycerophosphate would be a better option.
For cognitive health and memory
Magnesium threonate is unparalleled in supporting brain function. Its ability to reach the brain makes it ideal for improving concentration and memory. Magnesium in pidolate form is also a good option for this purpose.
For the cardiac sphere
Magnesium is essential for healthy heart function and a regular rhythm. Magnesium taurinate (or taurate) is particularly relevant. Its combination with taurine helps regulate the flow of calcium ions, a key reaction for the heart muscle.
Now that you know which form to choose, let's see how to get the most benefit from it.
How to optimize the effectiveness of magnesium?
The right timing, the right allies (vitamin B6), a balanced dose, and a suitable diet make all the difference. Here are 5 simple tips to ensure your magnesium supplementation is as effective as possible .
Choosing a highly absorbable form is the first criterion, but it's not the only one. To maximize the benefits of your treatment and avoid deficiency symptoms, a few simple tips can make all the difference. In our opinion, a holistic approach is the most effective.
Divide your intake
For better absorption and tolerance, divide your dose into 2 or 3 portions throughout the day, preferably with meals. This prevents overloading your body's absorption capacity and wasting the product.
Adjust the magnesium dosage
The recommended daily intake is approximately 300 mg per day for an adult woman. The right amount of magnesium is the amount that meets your needs without exceeding the recommended dose. If in doubt, always consult a healthcare professional.
Pair him with his allies
Vitamin B6 is magnesium's number one partner : it facilitates its entry into cells. Vitamin D also plays an important role in its metabolism. Check if your formula contains it, or consider a balanced diet.
Avoid magnesium "thieves"
Coffee, tea, and products very high in calcium can limit its absorption. To avoid compromising its effectiveness, we advise you to leave at least 2 hours between taking your supplement and consuming these products.
Don't forget your plate
Magnesium supplementation can be a helpful boost. Your diet remains the foundation . Consider magnesium-rich foods to address a potential deficiency: dark chocolate, almonds, walnuts, spinach, or legumes.
With this advice, you have all the information you need. But perhaps you still have some specific questions?
FAQ – Forms of Magnesium
Which form of magnesium is best tolerated?
For people with a sensitive digestive system, magnesium glycerophosphate and magnesium bisglycinate are the undisputed champions of intestinal tolerance. They very rarely cause discomfort .
Is marine magnesium truly natural and effective?
" Marine magnesium " is a marketing term for magnesium extracted from seawater. While it may be natural, its effectiveness varies considerably. It is often a mixture of oxide and chloride, forms with low bioavailability. Read the label carefully to determine the exact composition of the salts.
Can several forms of magnesium be combined?
Yes, it's perfectly possible and even strategic. For example, you could take an energizing form like malate in the morning and a relaxing form like bisglycinate in the evening to cover different needs throughout the day.
How long does it take to feel the effects of magnesium?
The effects on digestion (with citrate) can be rapid, sometimes within 24 hours . For lasting benefits on stress, sleep, or energy, it generally takes between 2 and 4 weeks of regular use for your stores to replenish.
Which forms of magnesium are the least beneficial?
Organic forms are preferable. Inorganic forms such as oxide, sulfate, or carbonate are of little use because they are poorly absorbed and often have a laxative effect. We also advise against glutamate and aspartate, which can have a stimulating effect on the brain.
Sources cited:
- Pickering G, Mazur A, et al. "Magnesium Status and Stress: The Vicious Circle Concept Revisited". Nutrients. 2020. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
- 2. Zhang C, et al. "A Magtein®, Magnesium L-Threonate,-Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults". Nutrients. 2022. URL: https://www.mdpi.com/2072-6643/14/24/5235
