Expert Answer
What is the best form of magnesium to take?
Quick Answer
Glycinate or malate for daily magnesium needs (Patrick). Carbonate for best absorption without GI effects (Attia). Threonate for cognitive support only — do not count it toward your daily requirement. Citrate or oxide if you want bowel regularity.
Strong Consensus
on Magnesium overall
What Researchers Say
Recommends glycinate and malate. Explicitly warns that threonate has low elemental magnesium — do not count it toward your daily RDA.
Supplements with 3 forms including carbonate in the morning. Says carbonate is more fully absorbed than glycinate, citrate, or oxide.
Takes threonate and glycinate as part of his sleep cocktail alongside theanine and apigenin.
Recommends magnesium as foundational. Discusses glycinate for sleep support.
Detailed Answer
Magnesium form matters more than most people realize. The experts have clear but differing preferences.
Patrick recommends glycinate and malate for good bioavailability and elemental content. She explicitly warns that threonate is a poor source for meeting daily needs due to low elemental magnesium.
Attia favors magnesium carbonate, noting it is more fully absorbed than oxide, citrate, or glycinate. He supplements with three forms including carbonate in the morning.
Huberman's sleep stack uses threonate (145mg) or bisglycinate for sleep — but these are targeted for brain effects, not meeting daily magnesium requirements.
Avoid magnesium oxide: only about 4% absorbed, commonly causes GI distress. A practical approach: glycinate or malate for your 300-500mg daily requirement, and add threonate at night for sleep.
Related Questions
Can you take multiple forms of magnesium?
Yes. Both Attia and Huberman take multiple forms. Attia uses three different forms throughout the day.
Does magnesium form affect sleep?
Yes. Glycinate and threonate are most recommended for sleep. Huberman takes both as part of his sleep cocktail.
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