Half of adults don't get enough magnesium. But most people buy the wrong form — and the wrong form is worse than none. Here's the honest map.
Unlike creatine — where every brand is the same molecule — the form of magnesium IS the decision. The forms differ sharply in absorption and side effects.
The best all-around choice. Well-absorbed, gentle on the stomach, and the glycine component is calming (good for sleep). This is the one you want for general repletion.
Absorbs fine and works for repletion — but it pulls water into the gut, so expect a mild laxative effect. Fine, just know what you're signing up for.
~4% absorbed. It's a laxative, not a magnesium supplement. It's cheap for a reason — don't think you're raising your levels with it.
Crosses into the brain better — real early cognition data. But it's ~5–10× the per-mg cost and delivers less elemental magnesium. Only for the brain angle, not a "better" general pick.
A label that says "Magnesium Glycinate 800 mg" is 800 mg of the compound — often only ~120 mg of actual elemental magnesium. Find the elemental number; that's what you're dosing. Adults need ~310–420 mg elemental/day.
The honest part: the first three glycinate brands are the same molecule. The price difference is brand + third-party certification — not the magnesium. If money matters, buy the cheap tested one; if you want the extra purity assurance, pay for NSF.
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Affiliate disclosure: some links on this page are affiliate links. If you buy through them I may earn a commission, at no extra cost to you. I only link products I'd use myself — the pick above is based on the product (form, third-party testing), not the payout.
Part of the My Longevity Edge funnel. Not medical advice.