The Fast Facts
- There are several forms of magnesium on the market, each with nuanced benefits (and side effects) in the body.
- Magnesium bisglycinate is the gentlest glycinate compound on the stomach. We like all 4 of these brands, and though they’re advertised as glycinate, they are all bisglycinate formulas.
- Pure Encapsulations Magnesium Glycinate is our pick for best overall.
Glycinate or bisglycinate?
Magnesium forms confusing you? It’s a matter of compounding. By binding elemental magnesium to other amino acids or molecules, its resulting properties can serve nuanced functions for and in our bodies.
You can read more about the types of magnesium options and their functions here.
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We have vetted 11 magnesium glycinate supplements of various forms: powder, gummies, capsules, and softgels. We’ve narrowed down to these four based on:
- third-party testing
- purity and potency
- reasonable price
When choosing a magnesium supplement for yourself, it’s easiest to narrow your choice by:
- Your budget. Depending on your discretionary funds, a deal based on price per serving may be important to you, while others need to make supplements stretch based on price per bottle.
- Your convenience. Are pills you can tote around best for you, gummies you don’t need to grab a drink to consume, or powders you can mix in a drink?
- Potency preference. Do you already take a multivitamin that contains some percentage of your daily value for magnesium?
- Your diet. Do you eat a lot of foods high in magnesium? Are you vegan or avoid capsules and gummies made with animal products?
- Your standards. Do you prioritize organic or non-GMO products? What about sustainable packaging?
Medical PerspectiveDr. Jared Meacham is a registered dietitian, fitness professional, and university lecturer. Below he provides insights to frequently asked questions about magnesium and it’s uses.
— Jared Meacham, PhD., RD, CSCS
Read more about what does magnesium do for your body, here.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Despite some label instructions on magnesium products, Meacham says, the calming effects are less to do with whether the stomach is empty, “probably not as much as the type of magnesium being consumed.
“Taking magnesium with food will certainly reduce the risk of stomach upset, but even then, some forms like -citrate or -oxide can cause loose stools or diarrhea in some people. It is important to know that for some folks, empty stomach use can increase the likelihood of nausea or GI symptoms.”
Meacham says yes. “Magnesium glycinate is typically considered to be safe to use alongside GLP-1 medications such as semaglutide or tirzepatide.”
Our expert says GLP-1 users have been consistently identified as at risk of micronutrient deficiencies, including magnesium deficiency, so it is paramount to discuss this possibility with the physician who prescribed the meds.
Meacham adds that both GLP-1s and magnesium both may cause GI symptoms like nausea and diarrhea in some people, according to research. He reminds GLP-1 users to “remember to prioritize hydration at all times” to help with GI concerns.
“Possibly. We know that long-duration proton pump inhibitor (PPI) use is often associated with lower magnesium levels and deficiency.” Meacham says.
“Research shows that some people taking a PPI may benefit from magnesium supplementation if a deficiency is present, as confirmed by [a] physician.” Meacham also emphasizes the importance of anyone with a known medical condition consulting their doctor before taking a dietary supplement.
Magnesium bisglycinate is a readily absorbable, much gentler form of magnesium and can be taken as a pill or mixed from the powder into room-temperature or warm water. This form of magnesium helps with muscle recovery, anxiety, and sleep.
We chose Pure Encapsulations as best overall, but Thorne, Ritual, and NOW Foods brands offer competitive options with their own nuanced benefits.