Supplement Comparison
Take glycinate for daily magnesium, sleep and calm: it's well absorbed and gentle on the stomach. Magnesium oxide is the cheapest form but poorly absorbed; most of it passes through and acts as a laxative. Oxide is fine for occasional constipation but a weak choice for correcting a deficiency.
The verdict on Magnesium overall
Strong consensus for
Magnesium supplements are worth taking.
8 sources: 6 positive, 2 partly
Each claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Magnesium glycinate and malate are better absorbed than other forms of magnesium.
2 sources: 1 positive, 1 partly. Fewer than 3 sources so far.
Researchers say
1 positive, 1 partly
Rhonda Patrick, on The Dr. Hyman Show, at 1:16:02
Positive Video · Opinion
Open the tape at 1:16:02 →“magnesium malate magnesium um glycinate and citrate if you're constipated right so so those so those are the organic salts which are more bioavailable”
Mark Hyman, 2 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 08:57 · partly
“but it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
on The Dr. Hyman Show, at 09:06 · partly
“it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
Studies show
No study counted yet.
Rhonda Patrick, on The Dr. Hyman Show, at 1:16:02 Video · positive · Opinion
“magnesium malate magnesium um glycinate and citrate if you're constipated right so so those so those are the organic salts which are more bioavailable”
Mark Hyman Video · partly · 2 mentions
on The Dr. Hyman Show, at 08:57 · partly · Opinion
“but it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
on The Dr. Hyman Show, at 09:06 · partly · Opinion
“it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
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”
Built from every credited researcher and cited study on each claim.
Magnesium supplements are worth taking.
Mark Hyman, 15 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 16:27 · positive
“magnesium is my number one sleep supplement”
on The Dr. Hyman Show, at 19:28 · positive
“It's one of the most consistently helpful nutrients for sleep. And you can use forms like magnesium glycinate or thrienate.”
on The Dr. Hyman Show, at 06:00 · positive
“take magnesium supplements now this is very important I think most of us do need these”
on The Dr. Hyman Show, at 07:17 · positive
“we need to be taking probably 300 400 milligrams a day I take about 4 or 600 I take it at night”
on The Dr. Hyman Show, at 29:24 · positive
“so magnesium is my first go-to a lot of people are low in magnesium that can cause insomnia”
on The Dr. Hyman Show, at 10:14 · positive
“there's some supplements that can really be helpful um I I like magnesium”
on The Dr. Hyman Show, at 05:18 · positive
“I want you to supplement wisely a highquality multivitamin magnesium vitamin D3 omega-3 fats or fish oil”
on The Dr. Hyman Show, at 27:47 · positive
“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 11:40 · positive
“magnesium is one of my favorites to take magnesium before bed two to 400 milligrams”
on The Dr. Hyman Show, at 07:24 · positive
“we need to be taking probably 300 400 milligrams a day i take about four or six hundred”
on The Dr. Hyman Show, at 06:50 · positive
“try some relaxing minerals like magnesium and calcium.”
on The Dr. Hyman Show, at 21:25 · positive
“of all the supplements all the things that I use one of the most important is magnesium”
on The Dr. Hyman Show, at 03:12 · partly
“number two try magnesium take 300 to 600 milligrams of magnesium twice a day in the form of magnesium glycinate or citrate”
on The Dr. Hyman Show, at 06:13 · partly
“magnesium is a very powerful relaxation mineral for the digestive system it helps prevent the reflux”
on The Dr. Hyman Show, at 10:51 · partly
“if you need a little extra help getting asleep you could try magnesium at night”
Dr. Uma Naidoo, on The Dr. Hyman Show, at 59:10
Positive Video · Opinion
Open the tape at 59:10 →“you can certain certainly supplement uh for this”
Dr Michael Breus, 3 mentions on this claim
Positive Video
on Rangan Chatterjee's channel, at 1:28:48 · positive
“So, I start most people on magnesium glycinate um with about 150 to 200 milligrams.”
on The Diary Of A CEO, at 1:40:42 · positive
“So, a lot of people require magnesium supplementation.”
on The Diary Of A CEO, at 1:36:47 · partly
“If you're deficient in vitamin D, magnesium, iron, fix those three things first.”
Rhonda Patrick, 5 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 1:15:58 · positive
“you want to make sure you're getting an organic salt so that would be something like magnesium citrate magnesium malate magnesium um glycinate”
on FoundMyFitness, at 22:46 · positive
“the answer is I hedge my bets I take a supplement that has many different forms of magnesium salts”
on FoundMyFitness, at 23:06 · positive
“ideally increasing leafy greens and also taking a supplement magnesium glycinate citrate malate are”
on The Dr. Hyman Show, at 1:19:02 · partly
“you about three 250 300 milligrams you know is a good is a good range”
on Huberman Lab, at 20:56 · partly
“supplementation with magnesium, it can cause GI distress at like high doses. I personally like to take around 130 or 135 milligrams”
Dr. Matt Walker, on Huberman Lab, at 2:20:10
Positive Video · Opinion
Open the tape at 2:20:10 →“the supplements that I recommend when people ask and for supplement recommendations specifically are magnesium 3 and”
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:09
Positive Video · Opinion
Open the tape at 2:30:09 →“but yes magnesium supplementation can be very beneficial uh for muscle for brain”
Guy Leschziner, on The Diary Of A CEO, at 1:16:37
Partly Video · Opinion
Open the tape at 1:16:37 →“magnesium so so anecdotally magnesium can help some individuals”
Andrew Huberman, 6 mentions on this claim
Partly Video
on Huberman Lab, at 27:31 · partly
“taking 300 to 400 milligrams of magnesium diglycinate or magnesium 3enate 30 to 60 minutes before sleep can aid them in falling asleep.”
on Huberman Lab, at 1:51:53 · partly
“So for many people, taking 300 to 400 milligrams of magnesium bisglycinate or magnesium threonate, and there I'm referring to the elemental magnesium for you aficionados,”
on Huberman Lab, at 1:13:55 · partly
“For many people, however, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab, at 1:15:04 · partly
“About 5% of people report that magnesium threonate really disrupts their gut. It gives them diarrhea or gastric distress. In which case, don't take it.”
on Huberman Lab, at 1:01:44 · partly
“But magnesium threonate, most people I recommend it to have benefit from it tremendously.”
on Huberman Lab, at 18:15 · partly
“The supplements that I've suggested and that I personally take in order to improve my sleep are magnesium threonate”
Magnesium glycinate and malate are better absorbed than other forms of magnesium.
Rhonda Patrick, on The Dr. Hyman Show, at 1:16:02
Positive Video · Opinion
Open the tape at 1:16:02 →“magnesium malate magnesium um glycinate and citrate if you're constipated right so so those so those are the organic salts which are more bioavailable”
Mark Hyman, 2 mentions on this claim
Partly Video
on The Dr. Hyman Show, at 08:57 · partly
“but it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
on The Dr. Hyman Show, at 09:06 · partly
“it's not absorbed well so you want to get chelated magnesium you want to get magnesium glycinate or citrate”
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Absorption
Magnesium Glycinate
Well-absorbed — chelated to glycine
Magnesium Oxide
Poorly absorbed: much of it passes through the gut
Best For
Magnesium Glycinate
Daily needs, sleep, calm/anxiety, muscle relaxation
Magnesium Oxide
Occasional constipation — its laxative pull is the main use
GI / Bowel Effect
Magnesium Glycinate
Gentle, well tolerated
Magnesium Oxide
Strong laxative, grouped with the forms that loosen the bowel
Usable (Elemental) Magnesium
Magnesium Glycinate
Good — most of the dose is actually absorbed
Magnesium Oxide
High on the label, but low absorbed = little usable magnesium
Cost
Magnesium Glycinate
Affordable
Magnesium Oxide
Cheapest form — common in budget/drugstore products
What the sources say
Magnesium Glycinate
Named as a well-absorbed daily form
Magnesium Oxide
Called poorly absorbed; taken by some for its bowel effect
If your goal is to raise your magnesium (for sleep, calm or a deficiency), glycinate wins easily: it's well absorbed and gentle. Magnesium oxide is the form in the cheapest drugstore tablets, and its defining trait is poor absorption. Much of it never gets into your body. Instead it pulls water into the bowel, which is why it works as a laxative (milk of magnesia is magnesium hydroxide, a close cousin). The only real reason to choose oxide is if you want the cheap laxative effect. For everything else (daily needs, sleep, muscle relaxation), use glycinate.
A free account opens the dose and timing for each form, with the interactions to watch. Pro adds chat about your own stack.
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