Yes, you can take different types of magnesium together. Glycinate, citrate, chelates and other forms are all magnesium bound to different partner compounds, and many supplements combine two or more in one serve. What matters is your total elemental magnesium across everything you take, not the number of forms.
New to the different forms? Start with our guide to the types of magnesium, including a side-by-side chart.
Why do some supplements combine types of magnesium?
Each type of magnesium is a different compound with its own traits. A blend lets a formula take a little of each strength:
- Elemental content: some forms, such as phosphate, carry more magnesium by weight. Others, such as ascorbate, carry less but bring something else.
- Gentleness: amino acid forms such as glycinate and chelates are generally well tolerated. Large amounts of citrate, oxide or carbonate are more likely to loosen stools, so a blend can lean on the gentler forms.
- A second nutrient: magnesium ascorbate also supplies vitamin C. Magnesium phosphate also supplies phosphorus.
- Format: forms that mix well into water suit powders, while dense forms such as oxide suit compact tablets.
Can you mix different types of magnesium yourself?
Yes. Some people take glycinate in the evening and a different form earlier in the day, or use a magnesium spray alongside an oral supplement. That's fine, as long as you add up the elemental magnesium from every product. A single multi-form supplement simply does that sum for you.
How many types of magnesium do you need in one supplement?
You'll see products advertising 3, 5, 7 or even "all types of magnesium in one pill". More forms isn't automatically better. A form only earns its place if there's enough of it to contribute.
That's a challenge for low-magnesium forms. L-threonate is only 7–8% magnesium, so a few milligrams on a long ingredient list adds almost nothing. A well-made blend of two to four forms, with a clear elemental total, often tells you more than a list of eight.
Before you buy a multi-form magnesium, check the label for these:
|
Check |
Why it matters |
|---|---|
|
Total elemental magnesium per serve |
It's the number your body uses and the one to compare against daily guidelines |
|
Which forms are included |
Tells you how gentle the blend is likely to be |
|
Amount of each form (if listed) |
Shows whether each form is there in a meaningful amount |
|
Other actives |
Zinc, vitamin C and vitamin B6 all count towards your daily totals |
|
Excipients and allergens |
Sweeteners, flavours, fillers and allergens such as soy |
|
Serve size and format |
A powder lets you adjust your dose; tablets come in fixed amounts |
The one number to watch: your total daily dose
Combining forms is fine. Doubling up without noticing is the real risk. Magnesium turns up in more products than you might expect:
- Multivitamins and women's or men's formulas
- Electrolyte and sports drinks
- Sleep and stress blends
- Some antacids and laxatives
Australia's Nutrient Reference Values set an upper level of 350mg a day for adults for magnesium from supplements. That limit doesn't include magnesium from food. Go over it, and the most common effect is loose stools or an upset stomach.
Here's how quickly it adds up:
|
What you take |
Elemental magnesium |
|---|---|
|
A multivitamin |
~100mg |
|
Plus a magnesium tablet |
~300mg |
|
Total from supplements |
~400mg |
Check every label, add up the elemental amounts and look at the total. If you're combining products, take medication or have a kidney condition, talk to your pharmacist or doctor first. Magnesium can affect how some medicines are absorbed, including certain antibiotics, so timing matters.
Inside Magnesium+: four types of magnesium in one serve
We formulated Magnesium+ as a multi-form blend, so you get four types of magnesium in a single teaspoon instead of juggling bottles.
Here's what each form is and what it brings:
|
Ingredient |
What it is |
What it brings to the blend |
|---|---|---|
|
Magnesium amino acid chelate |
Magnesium bound to amino acids |
A gentle, everyday base |
|
Magnesium glycinate |
Magnesium bound to the amino acid glycine |
A form that's generally well tolerated |
|
Magnesium phosphate |
Magnesium bound to phosphate |
More magnesium per gram, plus phosphorus |
|
Magnesium ascorbate |
Magnesium bound to vitamin C |
Magnesium and vitamin C in one ingredient |
|
Zinc amino acid chelate |
Zinc bound to amino acids |
Zinc, an essential mineral |
Together they provide 400mg of elemental magnesium per 5g serve. The total is printed on the label, so it's easy to add up against anything else you take. Magnesium+ contains no vitamin B6.
- 4 types of magnesium plus zinc and vitamin C
- 400mg elemental magnesium per serve
- No vitamin B6
- Lemon-lime powder: stir 1 teaspoon into 250ml of water
- 100 serves per 500g tub
Frequently asked questions
Can you take magnesium glycinate and citrate together?
Yes. Glycinate and citrate are both commonly used forms and can be taken together. Citrate is more likely to loosen stools at higher doses, so start low and add up the elemental magnesium from both products to keep your total in check.
Can you take two magnesium supplements at the same time?
You can, but check the combined elemental magnesium first. Australia's upper level for magnesium from supplements is 350mg a day for adults. If you take medication or have a kidney condition, ask your pharmacist or doctor before doubling up.
Is it better to take one type of magnesium or a combination?
There's no single right answer. One well-tolerated form suits many people. A combination brings several forms' traits into one serve, such as gentleness, magnesium content and an added nutrient. What matters most is a clear elemental total and a form that agrees with you.
What is a magnesium complex supplement?
A magnesium complex is a supplement that combines two or more types of magnesium, such as glycinate, citrate or chelates, in one product. Check the label for the total elemental magnesium per serve, not just the list of forms.
How many types of magnesium are in Magnesium+?
Four: magnesium amino acid chelate, magnesium glycinate, magnesium phosphate and magnesium ascorbate. Together they provide 400mg of elemental magnesium per 5g serve, alongside zinc and vitamin C, with no vitamin B6.
Can you take magnesium and zinc together?
Yes. Many supplements combine magnesium and zinc, including Magnesium+. As with magnesium, add up the zinc from all your supplements, including multivitamins.
Can you use a magnesium spray and take a supplement?
Yes, many people use both. Whether much magnesium crosses the skin from sprays is still debated, so most people rely on food and oral supplements for a dependable daily intake.
Sources
- National Health and Medical Research Council, Nutrient Reference Values: Magnesium (350mg a day upper level for magnesium from supplements, adults)
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research, 2001
- The Healthy Chef, Magnesium+ product page (ingredients, dose, directions and warnings, as of 4 November 2026)
