Verdict
Leaning for
Magnesium glycinate or malate is the best form for daily magnesium needs.
3 sources: 3 partly
By Arun AgrahriLast reviewed 1 timecoded source
Short answer
Glycinate or malate for daily magnesium needs. Carbonate for absorption without the laxative effect. Threonate for brain support only, and don't count it toward your daily requirement. Citrate or oxide if you want bowel regularity.
Magnesium supplements are worth taking.
The verdict on Magnesium overall. 8 sources: 6 positive, 2 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Magnesium glycinate or malate is the best form for daily magnesium needs.
3 sources: 3 partly.
Researchers say
3 partly
Dr Michael Breus, on Rangan Chatterjee's channel, at 1:28:48
Partly Video · Opinion
Open the tape at 1:28:48 →“So, I start most people on magnesium glycinate um with about 150 to 200 milligrams.”
Mark Hyman, 3 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 08:59 · partly
“you want to get chelated magnesium you want to get magnesium glycinate or citrate if you tend to be more”
on The Dr. Hyman Show, at 27:47 · partly
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 09:30 · partly
“if you take too much magnesium citrate you'll get diarrhea so you want to use magnesium glycinate”
Dr. Rhonda Patrick, 2 mentions on this claim
Partly Video
on Huberman Lab, at 21:11 · partly
“I would say malite would be the best. That has to do with the short chain fatty acids being good for the gut.”
on FoundMyFitness, at 23:09 · neutral
“taking a supplement magnesium glycinate citrate malate are”
Studies show
No study counted yet.
Dr Michael Breus, on Rangan Chatterjee's channel, at 1:28:48 Video · partly · Opinion
“So, I start most people on magnesium glycinate um with about 150 to 200 milligrams.”
Mark Hyman Video · partly · 3 mentions
on The Dr. Hyman Show, at 08:59 · partly · Opinion
“you want to get chelated magnesium you want to get magnesium glycinate or citrate if you tend to be more”
on The Dr. Hyman Show, at 27:47 · partly · Opinion
“magnesium glycinate or magnesium 38 which is some the form that crosses the bloodb brain barrier helps reduce anxiety”
on The Dr. Hyman Show, at 09:30 · partly · Opinion
“if you take too much magnesium citrate you'll get diarrhea so you want to use magnesium glycinate”
Dr. Rhonda Patrick Video · partly · 2 mentions
on Huberman Lab, at 21:11 · partly · Opinion
“I would say malite would be the best. That has to do with the short chain fatty acids being good for the gut.”
on FoundMyFitness, at 23:09 · neutral · Opinion
“taking a supplement magnesium glycinate citrate malate are”
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
Magnesium glycinate or malate is the best form for daily magnesium needs. Form matters more than most people realize, and the preferences on the record are clear but differ.
Rhonda Patrick, on her own show, recommends glycinate and malate for good absorption and elemental content. She warns that threonate is a poor source for meeting daily needs because it carries little elemental magnesium.
Peter Attia, in an episode on bone health, says citrate, glycinate and oxide are the forms to use if you want to loosen the bowels. If you don't, he says you want carbonate, which is more fully absorbed. He mixes forms: carbonate in the morning, oxide at night, and glycinate with L-threonate, about a gram of magnesium a day.
In another episode he names SlowMag, magnesium L-threonate and magnesium oxide. Either way, for him the total matters more than the vehicle.
Andrew Huberman's sleep stack uses threonate (145mg) or bisglycinate. These target the brain, not daily magnesium requirements.
Oxide is the split. Mark Hyman and Patrick group it with the cheap, poorly absorbed forms and say to skip it. Attia still uses it as one of several forms, because he is chasing a total elemental dose rather than the best-absorbed single pill.
If you take one product, the shared ground is glycinate or malate for the daily 300-400mg. Threonate at night is a sleep and brain add-on rather than a way to hit that number.
Precis membership
The answer above is the whole answer: the verdict, every counted mention, where the sources disagree, and the receipt behind each one. Nothing on this page is held back.
A free account adds
Pro adds
Full Magnesium evidence report
The verdict on every claim, and where the sources disagree