Magnesium Forms Explained
Magnesium is the most-discussed supplement in our stress and anxiety data. Supplements come in many forms that differ in how much magnesium they contain and how well it is absorbed.[NIH Office of Dietary Supplements] On Reddit, owners talk about glycinate more than any other named form.
| Form | Score | Owner comments | Unwanted effects | Calming-effect mentions |
|---|---|---|---|---|
| Magnesium glycinate | 4.0 | 370 | 14% | 93 |
| Magnesium (form not stated) | 4.1 | 438 | 11% | 85 |
| Magnesium L-threonate (Magtein) | 3.5 | 31 | 30% | 5 |
| Magnesium taurate | 3.3 | 8 | 0% | 0 |
Unwanted effects = share of rated owner comments that describe a side effect. "Magnesium (form not stated)" collects comments that do not name a form.
Glycinate
Magnesium glycinate is magnesium bound to glycine. Absorption studies have compared organic forms such as diglycinate with magnesium oxide.[PubMed][PubMed] Owners mention stomach upset with glycinate in 16 rated comments.
L-threonate (Magtein)
L-threonate was developed to raise brain magnesium; human trials mostly measured memory and cognition, not anxiety.[PubMed] It is usually the most expensive form.
Taurate
Magnesium taurate pairs magnesium with taurine. It has only 8 owner comments in our data, and we found no human trials of this form for stress.
Limits and interactions
The NIH upper limit for magnesium from supplements is 350 mg a day for adults; more commonly causes diarrhea and cramping. Magnesium can reduce absorption of some antibiotics and bisphosphonates.[NIH Office of Dietary Supplements]
Compare: magnesium glycinate vs L-threonate · glycinate vs taurate.
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