The best magnesium supplement depends on your goal. Glycinate for sleep, citrate for digestion, threonate for brain health — learn which form is right for you.
Frequently Asked Questions
What is the best type of magnesium to take?
For most people, magnesium glycinate is the best starting point — it absorbs well, is gentle on digestion, and supports sleep and stress. For digestion, choose citrate. For brain health and cognition, L-threonate is the only form shown to meaningfully raise magnesium levels in the brain.
Which magnesium is best for sleep?
Magnesium glycinate (bisglycinate) is the most evidence-supported form for sleep. A 2025 randomized controlled trial found it significantly reduced Insomnia Severity Index scores. The glycine component has independent sleep-promoting effects via NMDA receptor activity in the nervous system.
Is magnesium glycinate or citrate better?
It depends on your goal. Glycinate absorbs better, is gentler on digestion, and works best for sleep and anxiety. Citrate is more affordable, still absorbs reasonably well, and has a mild laxative effect that benefits those with constipation. For a sensitive stomach or sleep support, glycinate wins.
Can you take magnesium every day?
Yes. Magnesium is safe for daily use at doses within the tolerable upper intake level of 350 mg/day from supplements. Most healthy adults can supplement indefinitely without adverse effects. People with kidney disease should consult a doctor before supplementing, as they cannot excrete excess magnesium efficiently.
How much magnesium should I take per day?
The RDA ranges from 310–420 mg/day depending on age and sex. The safe upper limit from supplements alone is 350 mg/day. Most people supplement with 200–400 mg of elemental magnesium per day and adjust based on tolerance — starting low and splitting doses improves absorption and reduces GI side effects.