Magnesium helps with energy, nervous system, sleep and muscle rhythm. But not all forms are equal. Here's how to choose the best magnesium form according to your goal — with focus on sleep/stress, digestion and cramps.
Magnesium forms: benefits and uses
Magnesium bisglycinate (or glycinate)
Benefits: High bioavailability, well tolerated (no laxative effect), ideal for sleep/stress/nervousness.
Doses: 200–400 mg/day elemental magnesium.
Use: Evening for sleep; morning/evening for stress.
Magnesium citrate
Benefits: Good absorption, slight laxative effect (useful for constipation).
Doses: 200–400 mg/day.
Use: Morning or evening; reduce dose if diarrhea.
Magnesium malate
Benefits: Energy (malate participates in Krebs cycle), well tolerated.
Doses: 300–500 mg/day.
Use: Morning for energy; evening for muscle cramps.
Magnesium taurate
Benefits: Combination magnesium + taurine (heart/nervous system).
Doses: 200–400 mg/day.
Use: Evening for sleep/heart.
Magnesium oxide
Benefits: Cheap, high concentration, but low absorption.
Doses: 400–500 mg/day (but only 4% absorbed).
Use: Laxative; avoid for supplementation.
Digestive tolerance and laxative effect
- Best tolerated: bisglycinate, malate, taurate.
- Slightly laxative: citrate (useful for constipation).
- Very laxative: oxide, chloride (avoid if sensitive).
Start with low dose (100–150 mg/day) and increase gradually. Take with meal for better tolerance.
Doses and protocols by goal
Sleep/stress/nervousness
- Form: bisglycinate or taurate.
- Dose: 200–400 mg/day elemental magnesium.
- Timing: Evening (1–2 h before bedtime).
Muscle cramps
- Form: bisglycinate, malate or citrate.
- Dose: 300–500 mg/day.
- Timing: Evening or after exercise.
Constipation
- Form: citrate (slightly laxative).
- Dose: 200–400 mg/day.
- Timing: Morning or evening; adjust by effect.
Energy/fatigue
- Form: malate.
- Dose: 300–500 mg/day.
- Timing: Morning with meal.
FAQ
Which form of magnesium is best?
Bisglycinate for sleep/stress; citrate for constipation; malate for energy.
Can magnesium be taken daily?
Yes, but respect doses (300–400 mg/day for adults). Monitor tolerance.
Magnesium morning or evening?
Evening for sleep/stress; morning for energy.
Summary
- Sleep/stress: bisglycinate or taurate, 200–400 mg/day, evening.
- Cramps: bisglycinate/malate, 300–500 mg/day, evening.
- Constipation: citrate, 200–400 mg/day, adjust by effect.
- Energy: malate, 300–500 mg/day, morning.
If on treatment, inform your healthcare provider. Do not exceed upper limit (350 mg/day from supplements for adults).
