Walk down the supplement aisle and magnesium alone can fill a shelf. Glycinate, citrate, oxide, malate, threonate, chelate. Each label promises something slightly different, and most never explain why the form matters.
This guide explains it. You'll find every common type of magnesium in one chart, what each form is, what research suggests about it, and how to choose the right one for you.
There are more than 10 types of magnesium used in supplements. Each one is magnesium bound to a different partner compound, such as glycine, citrate or oxide. That partner changes three things: how much actual (elemental) magnesium you get, how well your body tends to absorb it, and how gentle it is on your stomach.
Magnesium is an essential mineral. Your body uses it in more than 300 enzyme reactions, including energy production, muscle contraction and nerve signalling. Your body can't make magnesium, so it has to come from food or, when diet falls short, a supplement.
Types of magnesium chart
Use this chart to compare the forms you'll see on Australian labels. Elemental magnesium is the share of the compound's weight that is actual magnesium.
|
Type of magnesium |
Elemental magnesium (approx.) |
Commonly chosen for |
Gentle on the stomach? |
Common formats |
|---|---|---|---|---|
|
Glycinate / bisglycinate |
11–14% |
Evening routines, sensitive stomachs |
Yes, generally well tolerated |
Powders, capsules |
|
Citrate |
11–16% |
Everyday supplementation |
Can loosen bowels at higher doses |
Powders, tablets |
|
Oxide |
~60% |
Budget tablets, antacids, laxatives |
Often causes loose stools |
Tablets |
|
Chloride |
~12% (hydrated) |
Liquids, sprays, bath flakes |
Moderate |
Liquids, magnesium oil, flakes |
|
Malate |
12–16% |
Daytime use, active people |
Generally well tolerated |
Capsules, powders |
|
L-threonate |
7–8% |
Brain research (mostly animal studies) |
Generally well tolerated |
Capsules |
|
Taurate |
~9% |
Pairing magnesium with taurine |
Generally well tolerated |
Capsules |
|
Amino acid chelate |
10–20% (varies) |
General, gentle formulas |
Generally well tolerated |
Powders, tablets |
|
Phosphate (tribasic) |
18–28% |
Multi-form blends; also supplies phosphorus |
Generally well tolerated |
Powders, blends |
|
Ascorbate |
6–7% |
Magnesium plus vitamin C in one |
Gentler than plain vitamin C |
Powders, blends |
|
Sulfate (Epsom salt) |
~10% (hydrated) |
Bath soaks |
Strong laxative if swallowed |
Bath salts |
|
Carbonate |
~29% |
Antacids, some powders |
Laxative at higher doses |
Powders, chewables |
Percentages are calculated from each compound's molecular weight and vary with how much water the compound holds. A product's label should state its elemental magnesium per serve, and that's the number to compare.
Elemental vs compound magnesium: the number that matters
Magnesium is never sold on its own. It's always bound to a partner compound to make it stable. So a label might list "magnesium glycinate 1,000mg" when the elemental magnesium in it is closer to 140mg.
Elemental magnesium is the amount of actual magnesium your body can use. It's the figure to compare between products, and the figure to measure against daily intake guidelines.
When you read a label, look for two things:
- The compound and its weight: for example, magnesium citrate 500mg.
- The elemental amount: often written as "equivalent to magnesium 80mg" or "elemental magnesium 80mg".
If a label only gives the compound weight, the chart above will help you estimate the elemental amount.
Does the type affect absorption?
It can. In a 2001 study, magnesium oxide had about 4% fractional absorption. Magnesium chloride, lactate and aspartate were absorbed significantly better (Firoz & Graber, Magnesium Research). A 2003 randomised, double-blind trial also found magnesium citrate more bioavailable than oxide and an amino acid chelate (Walker et al., Magnesium Research).
Amino acid forms such as glycinate and chelates are also widely used because they tend to be gentle on digestion. Absorption also depends on your dose, what you eat with it and your own digestive system, so no single form is "best" for everyone.
The different types of magnesium explained
Magnesium glycinate (and bisglycinate)
Magnesium bound to glycine, an amino acid. Bisglycinate means two glycine molecules per magnesium. It's one of the most popular forms in Australia because it's generally gentle on the stomach. Many people choose it as part of an evening wind-down routine.
Magnesium citrate
Magnesium bound to citric acid. It dissolves well in water, and studies suggest it's absorbed better than oxide. At higher doses it draws water into the bowel, which is why it's also used as a laxative. Start low if you're sensitive.
Magnesium oxide
The most magnesium by weight (about 60%), which makes it cheap and compact in tablets. The trade-off is lower absorption in studies, and it's more likely to loosen stools. It's a common ingredient in antacids and laxatives.
Magnesium chloride
The form in most magnesium oils, sprays and bath flakes, and some liquid supplements. Taken by mouth, it's among the forms absorbed well in small studies. Whether magnesium gets through the skin from sprays is still debated.
Magnesium malate
Magnesium bound to malic acid, which occurs naturally in apples. It's often marketed for daytime use because malic acid plays a part in how cells produce energy. Human research on this specific form is limited.
Magnesium L-threonate
A newer form developed for brain research. Animal studies suggest it may raise magnesium levels in the brain more than other forms, but human evidence is still early. It contains little elemental magnesium (7–8%), so you need more of it per dose.
Magnesium taurate
Magnesium paired with taurine, an amino acid. It supplies both nutrients together. Most research on this form is in animals.
Magnesium amino acid chelate
A chelate is magnesium wrapped by one or more amino acids. The term covers several compounds, so elemental content varies by product. Chelates are popular in gentle, everyday formulas because amino acid forms are generally well tolerated.
Magnesium phosphate (tribasic)
Magnesium bound to phosphate. It supplies phosphorus as well, a mineral that works with magnesium and calcium in bones and teeth. It's mostly found in multi-form blends rather than on its own.
Magnesium ascorbate
Magnesium bound to ascorbic acid (vitamin C). One ingredient delivers both nutrients, and the buffered form is gentler than plain ascorbic acid. Elemental magnesium is low (6–7%), so it's usually one part of a blend.
Magnesium sulfate and carbonate
Magnesium sulfate is Epsom salt. It's used in bath soaks and is a strong laxative if swallowed, so it's not an everyday supplement. Magnesium carbonate shows up in antacids and some powders. It reacts with stomach acid and can loosen stools at higher doses.
What about magnesium stearate?
You'll see magnesium stearate on many supplement labels. It's not a source of magnesium. It's a flow agent that helps powders run smoothly through tablet and capsule machines.
Why some supplements combine types of magnesium
You don't have to pick just one form. Many supplements combine two or more types of magnesium in a single serve. Each compound brings its own traits: one adds elemental magnesium, another adds gentleness, another brings a second nutrient such as vitamin C.
Combining forms also means you're not relying on one compound alone. What matters most is the total elemental magnesium per serve, not how many forms are on the label.
Magnesium+: four types of magnesium in one serve
Magnesium+ blends four forms of magnesium in one teaspoon of lemon-lime powder:
- Magnesium amino acid chelate
- Magnesium glycinate
- Magnesium phosphate
- Magnesium ascorbate (a source of vitamin C)
Plus zinc amino acid chelate. Each 5g serve provides 400mg of elemental magnesium, with no vitamin B6. Magnesium supports muscle function, nervous system function and energy production.
Just stir it into water. 100 serves per 500g tub.
Magnesium+ is suitable for ages 12 and over at half the adult dose. Not suitable during pregnancy or breastfeeding. Contains soy and sulfites. Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional.
How much magnesium do you need?
Australia's Nutrient Reference Values set the Recommended Dietary Intake (RDI) for magnesium from all sources, food included:
|
Age |
Men (mg/day) |
Women (mg/day) |
|---|---|---|
|
19–30 years |
400 |
310 |
|
31+ years |
420 |
320 |
The same guidelines set an upper level of 350mg a day for adults for magnesium taken as a supplement. That limit doesn't apply to magnesium in food. Above it, the most common side effect is loose stools.
The best foundation is a diet rich in magnesium. Think leafy greens, pumpkin seeds, almonds, legumes, wholegrains and cacao. See our guide to magnesium-rich foods for recipes. If you take medication, have a kidney condition or are pregnant, talk to your doctor or pharmacist before taking magnesium.
Frequently asked questions
How many types of magnesium are there?
More than 10 types of magnesium are used in supplements. The most common are glycinate, citrate, oxide, chloride, malate, L-threonate, taurate, amino acid chelate, phosphate, ascorbate, sulfate and carbonate. They differ in elemental magnesium content, absorption and how gentle they are on digestion.
Which form of magnesium is most bioavailable?
No single form wins for everyone. Small studies have found citrate, chloride, lactate and aspartate are absorbed better than oxide. Glycinate and amino acid chelates are popular because they're generally gentle on the stomach.
What's the difference between magnesium glycinate and citrate?
Glycinate is magnesium bound to the amino acid glycine and is generally gentle on the stomach. Citrate is magnesium bound to citric acid. It dissolves well, but at higher doses it draws water into the bowel and can loosen stools.
Can you take different types of magnesium together?
Yes. Many supplements combine several forms in one serve. The key is to keep track of your total elemental magnesium across all products, including multivitamins. Read our guide to taking different types of magnesium together.
What are the best 3 types of magnesium to take?
Glycinate, citrate and amino acid chelates are among the most commonly recommended forms. They're absorbed reasonably well and are easier on digestion than oxide. The right choice depends on your goal and your stomach. See Which Type of Magnesium Is Best?
Is magnesium stearate a type of magnesium supplement?
No. Magnesium stearate is a flow agent that helps tablets and capsules run through manufacturing machines. It provides a negligible amount of magnesium and isn't counted as a source.
Is it better to get magnesium from food or supplements?
Food comes first. Leafy greens, nuts, seeds, legumes and wholegrains all supply magnesium along with fibre and other nutrients. A supplement can help top up your intake when your diet falls short.
Sources
- National Health and Medical Research Council, Nutrient Reference Values: Magnesium (RDIs and the 350mg supplemental upper level)
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research, 2001;14(4):257–262
- Walker AF et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 2003
- The Healthy Chef, Magnesium+ product page (ingredients, dose, directions and warnings, as of 4 November 2026)
