Micronutrition · Practical guide
Magnesium is not a single molecule. Depending on which transporter it is bound to (orotate, bisglycinate, citrate, threonate, malate, glycerophosphate), it travels to different parts of the body and does different jobs. This guide helps you pick the most relevant form for your situation, based on available scientific literature.
Indication 1/5
Orotate is the most studied form in cardiology. It helps the heart muscle produce energy and stabilises the electrical currents that pace the heart. A trial in severe heart-failure patients showed clearly better survival on orotate vs placebo.
Always under medical supervision.
Magnesium relaxes the small muscles around blood vessels. Well-absorbed forms (glycerophosphate, citrate) are preferred for a modest but real effect on blood pressure.
300 to 400 mg/day, preferably in the evening.
Indication 2/5
L-threonate is the only form that truly enters the brain. It densifies neuron connections, especially in the hippocampus (memory seat). Several trials show effects on working memory.
1.5 to 2 g L-threonate in the evening.
Magnesium calms the electrical surge in the brain that triggers attacks. Cochrane and the American Headache Society recommend it as prevention. Effect visible after 8 to 12 weeks of regular intake.
400 to 600 mg/day continuously.
Indication 3/5
Bisglycinate also delivers glycine, an amino acid that promotes the slow waves of deep sleep. L-threonate improves overall sleep quality. The two combine well.
Bisglycinate 200-300 mg + L-threonate 1 g, 1 h before bed.
Acetyl taurinate reaches brain tissue directly thanks to its fat solubility: an ally on days of mental overload. Bisglycinate soothes the nervous system more broadly.
200 to 400 mg/day depending on form.
Indication 4/5
Malate directly fuels cellular energy production. The most logical form when fatigue runs deep. Mechanism is solid, clinical evidence still maturing.
300 to 400 mg/day, away from meals.
Without magnesium, muscles become hyperexcitable (cramps, fasciculations). Bisglycinate refills cells well; malate also helps clear lactic acid after exercise.
300 to 400 mg/day, split morning and evening.
Indication 5/5
Citrate draws water into the colon: it softens stools and restarts transit. It also traps dietary oxalates, lowering the risk of kidney stones. The best-documented form for both uses.
200 to 400 mg/day, adjust to response.
People carrying the FUT2 non-secretor variant have fewer good bacteria (bifidos) and a tendency to constipation. Citrate helps, but adding a targeted prebiotic rebalances the terrain at depth.
A genetic test confirms this terrain.
Glycerophosphate is the best-tolerated form for fragile guts: side-effect rates comparable to placebo. The reference choice when you must supplement without triggering irritation.
300 to 400 mg/day, mid-meal.
Lab quality
Picking the right form is half the job. The product must actually contain what is stated, without contaminants or problematic excipients. The market has over 400 brands, and regulation is far looser than for medicines.
Good Manufacturing Practices ensure each step is documented and audited. The minimum to require. Few brands actually show it.
A serious lab publishes analyses done by a third party: actual composition, no heavy metals. Without accessible documents, move on.
European or Japanese manufacturing applies stricter standards. Traceability must run from mineral source to finished product.
The exact chemical form and elemental magnesium dose must appear. A short, readable ingredient list is a good sign.
Prefer HPMC plant-based capsules. Effervescents absorb well but often contain flavours and sweeteners.
The displayed weight often refers to the total salt, not absorbable magnesium. Check: 500 mg of oxide is not 500 mg useful.
Reading a label
| Status | Name | Explanation |
|---|---|---|
| Avoid | Magnesium stearate (E572) | Industrial anti-caking agent. May form a film slowing active ingredient absorption. |
| Avoid | Titanium dioxide (E171) | White colourant banned in French food since 2020 (suspected genotoxicity). Avoid. |
| Avoid | Maltodextrin, dextrose | Filler sugars often from GMO corn. Add nothing useful. |
| Avoid | Synthetic flavours and sweeteners | Aspartame, sucralose, acesulfame K: signal of poor formulation, disrupt the microbiota. |
| Acceptable | Silicon dioxide (E551), microcrystalline cellulose | Anti-caking agents well tolerated at standard doses. |
| Preferred | HPMC capsule, plant cellulose | Quality standard: no animal gelatin, no colourant, no common allergen. |
Take-aways
Check the exact form: bisglycinate, malate, threonate, citrate, orotate. Not just "magnesium".
Look at elemental magnesium: the only value your body actually uses.
Read the full ingredient list. Look for E572, E171, maltodextrin.
Look for GMP certification or a third-party analysis. Without transparency, move on.
Beware of very low prices: quality magnesium has a real cost. Too cheap = mediocre oxide.
Scientific sources
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