Magnesium Supplements: Glycinate, Citrate and How to Choose
Magnesium is one of the minerals customers ask us about most, and the number of forms on the shelf can be confusing. This guide explains what magnesium does, how the common forms differ, how much adults need, and who should check with a doctor first.
What does magnesium do?
According to the NIH Office of Dietary Supplements, magnesium is a nutrient the body needs to stay healthy. It is important for many processes in the body, including regulating muscle and nerve function and making protein, bone and DNA.
Food comes first
Magnesium is found in many foods. Good sources include:
- Legumes, nuts and seeds
- Whole grains
- Green leafy vegetables such as spinach
- Milk, yogurt and fortified breakfast cereals
How much do adults need?
The NIH lists the recommended daily amount from all sources as 400–420 mg for adult men and 310–320 mg for adult women. Separately, it sets an upper limit of 350 mg a day for magnesium from dietary supplements and medications for adults. That limit does not include magnesium found naturally in food. Check the Supplement Facts panel for the amount of magnesium per serving, and ask your healthcare provider what amount is right for you.
Common forms of magnesium
- Magnesium citrate. One of the forms the NIH lists as more easily absorbed by the body, along with magnesium aspartate, lactate and chloride.
- Magnesium glycinate. Magnesium bound to the amino acid glycine; a popular capsule form.
- Chelated magnesium. Magnesium bound to amino acids, usually sold as a simple stand-alone tablet.
Our magnesium options
- Magnesium Glycinate 400 mg – 90 Vegan Caps: a glycinate form in vegan capsules.
- Mag Relax Raspberry Lemonade – 16 oz: an effervescent powder that forms magnesium citrate when mixed with water. Sweetened with stevia, no sugar.
- Chelated Magnesium 250 mg – 90 Tabs: a stand-alone chelated magnesium tablet.
- Advanced Magnesium Complex – 60 Caps: several forms of magnesium in one capsule.
Who should be careful?
- Kidney problems. Talk with your doctor before taking magnesium.
- Medicines. The NIH notes that magnesium supplements can interact or interfere with some medicines, including bisphosphonates (used for osteoporosis), antibiotics, diuretics and prescription acid-reflux medicines. Ask your pharmacist about timing.
- Stomach upset. High intakes of magnesium from supplements and medications can cause diarrhea, nausea and abdominal cramping.
- Pregnancy and breastfeeding. Check with your healthcare provider.
Frequently asked questions
Which form of magnesium should I choose?
It mostly comes down to format. Choose a capsule or tablet if you want something simple, or a drink powder if you prefer not to swallow pills. Compare the amount of magnesium per serving on the label.
Can I get enough magnesium from food?
Many people can. Nuts, seeds, legumes, whole grains and leafy greens are all good sources. A supplement is one way to fill a gap.
How much magnesium is too much?
For adults, the NIH upper limit is 350 mg a day from dietary supplements and medications. Magnesium found naturally in food does not count toward that limit.
Buy magnesium in Winter Haven, Florida, or online
You can pick it up in person at our store or order online for delivery.
My Nature’s Delight
3085 Cypress Gardens Rd, Winter Haven, FL 33884
Phone: (863) 324-1778
Monday–Friday 9:00 AM – 7:00 PM · Saturday 9:00 AM – 5:00 PM · Sunday 11:00 AM – 4:00 PM
Get directions · Contact us
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general information only and is not medical advice. Sources: NIH Office of Dietary Supplements, “Magnesium: Fact Sheet for Consumers”.
