Magnesium is one of the most important minerals in the human body – and at the same time, one of the dietary supplements with the greatest product variety. Magnesium citrate, magnesium glycinate, magnesium oxide, magnesium malate – the selection can be overwhelming. This guide explains the most important forms of magnesium objectively and helps you make the right choice for your routine.
Note: According to HCVO (EC) No. 1924/2006, magnesium contributes to numerous bodily functions – the approved claims are marked accordingly in the article. All other statements serve for general scientific enlightenment.
Why Magnesium is So Important
Magnesium is involved in over 300 enzymatic reactions in the body. The following EFSA-approved health claims apply to magnesium:
- Magnesium contributes to the reduction of tiredness and fatigue ✓
- Magnesium contributes to normal muscle function ✓
- Magnesium contributes to normal psychological function ✓
- Magnesium contributes to the normal functioning of the nervous system ✓
- Magnesium contributes to the maintenance of normal bones and teeth ✓
- Magnesium contributes to normal protein synthesis ✓
- Magnesium has a role in the process of cell division ✓
Despite this broad relevance, magnesium is one of the most common nutrient deficiencies in the German population – according to the National Consumption Study II, many adults do not achieve the recommended daily intake.
Comparison of the Most Important Forms of Magnesium
Magnesium Citrate
Magnesium citrate is an organic compound of magnesium and citric acid. It is considered to be well bioavailable and dissolves well in water. In studies, magnesium citrate is often used as a reference form. Well suited for general supplementation.
Magnesium Glycinate (Magnesium Bisglycinate)
Magnesium glycinate is a chelated compound of magnesium and the amino acid glycine. It is considered particularly stomach-friendly and is often preferred by people with sensitive stomachs. Glycine itself is being studied in sleep research – which is why magnesium glycinate is often recommended for evening intake.
Magnesium Oxide
Magnesium oxide has the highest elemental magnesium content per gram but is considered less bioavailable than organic forms. It is often used in inexpensive products. For targeted supplementation, organic forms are generally preferable.
Magnesium Malate
Magnesium malate is a compound of magnesium and malic acid. It is often discussed in the context of energy and muscle physiology. The data is still limited.
Magnesium Threonate
Magnesium threonate is a newer form that has been studied in animal experiments for its ability to cross the blood-brain barrier. Human studies are still limited. It is usually significantly more expensive than other forms.
Magnesium Chloride
Magnesium chloride is used both orally and transdermally (as oil or flakes). Transdermal absorption is scientifically controversial – the evidence for significant absorption through the skin is limited.
Multi-Complexes: Useful or Marketing?
Products with multiple forms of magnesium combine the advantages of different compounds in one supplement. This can be useful if the composition is transparent and the individual forms are present in relevant quantities.
Our Magnesium 6x Complex + B6 – 120 vegan capsules combines six different forms of magnesium with vitamin B6 – vitamin B6 contributes to the reduction of tiredness and fatigue (✓ HCVO-approved). Made in Germany, vegan, without unnecessary fillers.
Further options from our range:
Which Magnesium Form Suits Whom?
How to Take Magnesium Correctly
Magnesium can generally be taken at any time of day. Many prefer evening intake, as magnesium contributes to normal muscle function (✓ HCVO-approved). For higher dosages, it is recommended to divide the intake into two doses to improve tolerability.
The recommended daily dose for adults, according to EFSA, is 375 mg of magnesium. The upper limit for supplements from magnesium salts, according to EFSA, is 250 mg in addition to food.
Buy Magnesium in Germany, Austria and Switzerland
All our magnesium products are shipped directly from Germany – fast and reliable throughout the DACH region. Magnesium is legally available as a dietary supplement in Germany, Austria, and Switzerland.
Frequently Asked Questions (FAQ)
Which form of magnesium is the best?
For most people, a high-quality multi-complex is the most practical choice as it combines different forms. Our Magnesium 6x Complex + B6 is a good option for this.
When should I take magnesium?
Magnesium can be taken in the morning or in the evening. Many prefer evening intake. The decisive factor is regular, daily intake.
Can I combine magnesium with other supplements?
Yes. Magnesium is often combined with Vitamin D3/K2 – both contribute to the maintenance of normal bones (✓ HCVO-approved). Combination with Omega-3 is also common.
Is magnesium vegan?
Our Magnesium 6x Complex and the Magnesium Gummies are vegan.
Conclusion
The best form of magnesium depends on individual needs, tolerability, and routine. For most people, a high-quality multi-complex with organic magnesium compounds offers the best overall package. Decisive factors are transparency, GMP manufacturing, and a realistic dosage within the EFSA recommendations.
This article is for general information and education purposes only. It does not replace medical advice. Dietary supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
