Which Magnesium Is Best? Every Form Compared (Ireland)
Glycinate, citrate, malate, taurate, L-threonate. The forms look different, and the marketing tells you each one is "for" something specific. Here is the honest version: every magnesium form carries the same ten authorised health claims, and they differ mainly in how much elemental magnesium they deliver, how well they are tolerated, and their format.
Magnesium is an essential dietary mineral; supplements differ by the compound the magnesium is bound to, which changes the elemental dose per serving and tolerance. In Ireland, all magnesium supplements are regulated by the FSAI as food supplements, not medicines, and every form shares exactly the same ten EFSA-authorised claims under EU Regulation 432/2012 (including normal muscle function, normal functioning of the nervous system, normal psychological function, reduction of tiredness and fatigue, electrolyte balance and energy-yielding metabolism). Verified elemental magnesium per serving ranges from about 30% NRV (malate) to about 107% NRV (citrate). The strongest recent human signal for a form-specific benefit is a modest 2025 bisglycinate sleep trial (Schuster et al., PMID 40918053), which is modest, not decisive; there is no authorised claim that any form is better for sleep, brain, heart or energy. Probiotic.ie stocks glycinate, bisglycinate, citrate, malate, taurate and L-threonate with tracked delivery across Ireland and free delivery over €75. Choose on elemental dose, tolerance, format and price, not on the marketing.
Magnesium (elemental magnesium) definition: magnesium is an essential mineral found in leafy greens, nuts, seeds, wholegrains and legumes; in supplements it is bound to a carrier — an amino acid such as glycine or taurine, or an acid such as citric or malic acid — that determines how much elemental magnesium each serving delivers and how well it is tolerated.
For most people, the best magnesium is the form you tolerate and will take consistently. Glycinate and bisglycinate are the most popular all-round choice because they are well tolerated. Citrate delivers the most elemental magnesium per gram but is more likely to loosen stools at higher doses. Malate, taurate and L-threonate are all well tolerated but deliver less elemental magnesium per serving. The form-specific benefits you see marketed — brain for threonate, heart for taurate, energy for malate — are not authorised health claims, and the human evidence for them is limited, so choose on elemental dose, tolerance, format and price.
Food supplements, not medicines. Prices include Irish VAT at 13.5% and are shown on each product page.
- What differs between forms: elemental magnesium per serving, tolerance, and format
- What is identical: all forms carry the same ten EFSA-authorised claims (EU Reg 432/2012)
- Elemental range per serving: ~30% NRV (malate) to ~107% NRV (citrate)
- Most elemental per gram: citrate (~16% of the compound)
- Most likely to loosen stools at higher doses: citrate
- EU Nutrient Reference Value (NRV): 375 mg
- HSE typical daily need: 300 mg/day men, 270 mg/day women (19–64)
- Irish regulatory status: food supplement under FSAI guidelines — not a medicine
- Irish VAT rate on supplements: 13.5%
- The magnesium forms compared
- The honest truth about "which form is best"
- How the forms actually differ
- Each form: what it is, and what it is not
- What the evidence does and does not show
- How to choose, in one line each
- Magnesium in Ireland: dosing, safety and rules (HSE/FSAI)
- Frequently asked questions
The magnesium forms compared
Every figure below is the elemental magnesium per serving — the amount of actual magnesium you get — verified against the manufacturer labels[5]. The EU Nutrient Reference Value for magnesium is 375 mg[1].
| Form | Elemental Mg / serving | % NRV | Tolerance | Format |
|---|---|---|---|---|
| Glycinate / bisglycinate | 200 mg (2 tablets) | 53% | Well tolerated | Tablets, capsules, powder |
| Citrate | 400 mg (3 capsules) | 107% | Can loosen stools at higher doses | Capsules, powder |
| Taurate | 200 mg (2 tablets) | 53% | Well tolerated | Tablets |
| L-threonate (Magtein) | 144 mg (3 capsules) | 38% | Well tolerated, low laxative effect | Capsules |
| Malate | 113 mg (1 tablet) | 30% | Well tolerated | Tablets |
| Complex (blend) | Varies by blend | Varies | Depends on forms included | Capsules |
Figures are per the labelled serving on each stocked product. Elemental magnesium per single capsule or tablet is lower, so always check the serving size. Take fewer units for a lower dose.
The honest truth about "which form is best"
Under EU Regulation 432/2012, magnesium has ten authorised health claims, and they apply to every form equally. In authorised wording, magnesium contributes to: normal muscle function; normal functioning of the nervous system; normal psychological function; a reduction of tiredness and fatigue; electrolyte balance; normal energy-yielding metabolism; normal protein synthesis; and the maintenance of normal bones and normal teeth; and it has a role in the process of cell division[1].
There is no authorised claim that one form is better for sleep, brain, heart or energy. Those are marketing positions, and the human evidence behind them is limited. The real differences that should drive your choice are elemental dose, tolerance and format — the ones in the table above.
- It is not choosing a treatment — no magnesium form is a medicine or treats any condition
- It is not "threonate for memory" — magnesium has no authorised cognitive claim
- It is not "taurate for the heart" — cardiovascular claims are not authorised for magnesium
- It is not "malate for energy" — the energy claim applies to all forms, not uniquely to malate
- It is not about compound weight — a "1000 mg" label is the compound, not the elemental magnesium
How the forms actually differ
The differences between forms are chemistry, not health outcomes. Here is what actually changes from one form to the next.
Amino-acid chelation
Glycinate/bisglycinate and taurate bind magnesium to an amino acid (glycine or taurine). These chelates are commonly chosen for tolerance.Evidence: established chemistry
Osmotic effect
Citrate draws water into the intestine, which is why higher doses are more likely to loosen stools. That is a tolerance fact, not a benefit.Evidence: established
Elemental ratio
The salt or chelate sets how much elemental magnesium sits in each gram: citrate is high, L-threonate is low. This is what the % NRV reflects.Evidence: label-verified
Molecular size
L-threonate is a large, patented molecule, so a capsule carries fewer milligrams of elemental magnesium than a smaller salt would.Evidence: established
The research and mechanisms discussed on this page relate to magnesium as a studied mineral. Nothing here should be read as a claim that any specific product treats, prevents or cures a condition. These are food supplements, not medicines, and no authorised EU health claim is made beyond the ten EFSA magnesium claims that apply to all forms.
Compare every magnesium form in one place
Glycinate, bisglycinate, citrate, malate, taurate and L-threonate — all in stock, with elemental magnesium per serving shown on each listing.
Each form: what it is, and what it is not
Magnesium glycinate / bisglycinate
✅ What it is: magnesium chelated with the amino acid glycine. Well tolerated, about 53% NRV per typical serving, and available as tablets, capsules and powder — the most popular all-round form. Our full magnesium glycinate Ireland guide covers it in depth, and the bisglycinate benefits and dosage guide covers the bisglycinate form specifically.
❌ What it is not: a proven sleep treatment. It carries no authorised sleep claim. One 2025 bisglycinate trial found a small sleep benefit, but the glycine doses used in sleep research (around 3 g) far exceed the ~0.6–1.2 g of glycine in a normal bisglycinate serving, so that signal cannot be assumed to transfer.
View glycinate options →Magnesium citrate
✅ What it is: magnesium bound to citric acid. The highest elemental magnesium per gram of the common forms (about 16%), so it reaches a high % NRV in fewer grams. Widely available and lower cost. See how it stacks up in our glycinate vs citrate comparison.
❌ What it is not: a treatment for any condition. Citrate draws water into the intestine, so it is more likely to loosen stools at higher doses. That is a tolerance fact, not a marketed benefit.
View citrate →Magnesium malate
✅ What it is: magnesium bound to malic acid. Well tolerated, about 113 mg elemental per tablet (30% NRV). NOW suggests one tablet three times daily.
❌ What it is not: a proven energy or fibromyalgia treatment. Magnesium's authorised energy claim applies to all forms, not uniquely to malate. There is no authorised malate-specific claim.
View malate →Magnesium taurate
✅ What it is: magnesium bound to the amino acid taurine. Well tolerated, about 200 mg elemental per 2-tablet serving (53% NRV).
❌ What it is not: a heart or blood-pressure treatment, despite how it is often marketed. Cardiovascular claims are not authorised for magnesium and are not permitted on food supplements in Ireland.
View taurate →Magnesium L-threonate (Magtein)
✅ What it is: a larger, patented molecule that delivers less elemental magnesium per capsule (144 mg per 3 capsules, 38% NRV), with a low laxative effect. The premium-priced form.
❌ What it is not: a proven memory or cognitive treatment. Magnesium has no authorised cognitive claim. The brain research is early and limited to small trials, so treat the marketing with caution.
View L-threonate →What the evidence does and does not show
Bisglycinate and sleep — a modest signal
A 2025 randomised, double-blind, placebo-controlled trial of 155 adults (Schuster et al., Nature and Science of Sleep, PMID 40918053) gave 250 mg elemental magnesium as bisglycinate daily for four weeks[3]. Insomnia Severity Index scores fell more in the magnesium group than placebo (−3.9 vs −2.3, p=0.049), but the effect size was small (Cohen's d = 0.2). The authors themselves noted the glycine in bisglycinate may have contributed to or even primarily driven the effect. That matters: the glycine doses used in sleep research (around 3 g) are well above the ~0.6–1.2 g delivered by a normal bisglycinate serving, so the signal cannot simply be assumed to carry over. Magnesium has no authorised sleep claim. Our magnesium for sleep Ireland guide covers this trial and the wider evidence in full.
No authorised cognitive claim for any form
Magnesium has no EFSA-authorised cognitive or memory claim[1]. The L-threonate brain research most often cited is early and limited to small trials, so the memory-and-focus marketing runs ahead of the human evidence. It also delivers the least elemental magnesium per capsule of the common forms.
Head-to-head form comparisons are scarce
Robust human trials directly comparing absorption and clinical outcomes across magnesium forms are limited, and much bioavailability data comes from small or non-clinical studies. In practice this means you should not assume one form outperforms another on outcomes. The reliable, verifiable differences are elemental dose, tolerance and format.
Starting a magnesium supplement, sensibly
This is practical dosing guidance for tolerance, not a claim about how quickly any effect appears.
How to choose, in one line each
Form selection is about elemental dose, tolerance and format, not about treating a condition. These are food supplements under FSAI guidelines, not medicines, and no authorised EU health claim is made beyond the ten EFSA magnesium claims shared by all forms.
Choose your form at Probiotic.ie
Every form compared on the page you buy from — elemental magnesium per serving, format and price, side by side.
Magnesium in Ireland: dosing, safety and rules (HSE/FSAI)
In Ireland, magnesium supplements are regulated by the Food Safety Authority of Ireland (FSAI) as food supplements, not medicines, and medicines matters fall to the HPRA. VAT on supplements is 13.5%. Here is the HSE dosing guidance.
- Typical daily needs: 300 mg/day for men, 270 mg/day for women (ages 19 to 64)[2].
- More than 400 mg/day from supplements can cause diarrhoea. 400 mg/day or less is unlikely to cause harm for most adults[2].
- Whatever form you choose, count the elemental magnesium across all sources, and stay within this guidance unless advised otherwise.
- If you have kidney disease, are pregnant, or take regular medication, speak with your GP or pharmacist first.
These are food supplements, not medicines. No form of magnesium is intended to diagnose, treat, cure or prevent any disease. Magnesium's ten authorised EU claims include normal muscle and nervous system function, normal psychological function, and the reduction of tiredness and fatigue, and they apply to all forms equally.
Elemental magnesium per serving for each form on this page was verified against the current manufacturer supplement facts labels (NOW Foods, Swanson, Life Extension), corroborated across multiple retailers. Prices, pack sizes and availability should always be checked against the live Probiotic.ie listing before purchase, as formulations and pricing can change.
- Magnesium has ten EFSA-authorised health claims (EU Reg 432/2012), and they apply to every form equally — including muscle function, nervous system function, psychological function, reduction of tiredness and fatigue, and electrolyte balance.
- There is no authorised claim that any form is better for sleep, brain, heart or energy.
- Citrate delivers the most elemental magnesium per gram (about 16% of the compound); L-threonate delivers the least per capsule.
- Elemental magnesium per serving ranges from about 30% NRV (malate) to about 107% NRV (citrate); the NRV is 375 mg.
- The strongest recent human signal for a form-specific benefit is a modest 2025 bisglycinate sleep RCT (Schuster et al., PMID 40918053) — modest, not decisive, and it does not establish a sleep claim for magnesium.
- HSE lists typical needs as 300 mg/day men and 270 mg/day women; more than 400 mg/day from supplements can cause diarrhoea.
- Citrate is the form most likely to loosen stools at higher doses because it draws water into the intestine.
- In Ireland, magnesium supplements are regulated by the FSAI as food supplements, not medicines; 13.5% VAT applies.
- Probiotic.ie stocks glycinate, bisglycinate, citrate, malate, taurate and L-threonate with tracked Irish delivery, free over €75.
Frequently asked questions
Which type of magnesium is best?
There is no single best form. All magnesium forms carry the same ten authorised claims and differ mainly in elemental content, tolerance and format. Glycinate and bisglycinate are the most popular all-round choice because they are well tolerated. Citrate delivers the most elemental magnesium per gram but is more laxative at higher doses.
Which magnesium has the most elemental magnesium?
By percentage of the compound, citrate is highest at about 16%, followed by glycinate/bisglycinate. L-threonate is lowest per capsule because it is a large molecule, delivering about 144 mg elemental per 3-capsule serving. Always compare on elemental magnesium per serving, not compound weight.
Is magnesium L-threonate better for the brain?
Magnesium has no authorised cognitive health claim, and the brain research on L-threonate is early and limited to small trials. It is marketed for memory and focus, but that is a marketing position, not an authorised claim. It also delivers less elemental magnesium per capsule than other forms.
Is magnesium taurate good for the heart?
Cardiovascular claims are not authorised for magnesium and cannot be made for food supplements in Ireland. Taurate is well tolerated and provides magnesium alongside taurine, but the heart-specific marketing is not supported by an authorised claim.
Which magnesium is gentlest on the stomach?
Glycinate, bisglycinate, malate, taurate and L-threonate are all generally well tolerated. Citrate is more likely to loosen stools at higher doses because it draws water into the intestine. If any form causes discomfort, reduce the dose or take it with food.
How much magnesium should I take in Ireland?
HSE lists typical daily needs as 300 mg/day for men and 270 mg/day for women (ages 19 to 64). More than 400 mg/day from supplements can cause diarrhoea. Count the elemental magnesium across all sources.
Can I take more than one form of magnesium?
Yes, provided the total elemental magnesium from all supplements stays within HSE guidance, generally at or below 400 mg/day from supplements unless advised otherwise. Some people take L-threonate alongside a standard form because it provides less elemental magnesium on its own.
Is magnesium legal to buy in Ireland?
Yes. Magnesium supplements are legal in Ireland and are regulated by the FSAI as food supplements, not medicines. VAT on supplements is 13.5%. They are freely available from retailers such as Probiotic.ie with tracked nationwide delivery.
Where can I buy magnesium in Ireland?
Probiotic.ie stocks glycinate, bisglycinate, citrate, malate, taurate and L-threonate, with tracked delivery across Ireland and free delivery over €75. Browse the magnesium collection to compare elemental magnesium per serving, format and price.
This guide was prepared by Probiotic.ie using the following process:
- Verified the elemental magnesium per serving for every form against the manufacturer supplement facts labels, corroborated across multiple retailers.
- Separated authorised EFSA claims (EU Regulation 432/2012) from marketing positions, and made no form-specific health claim.
- Verified the cited bisglycinate trial PMID (40918053) against PubMed before publishing, and attached the glycine-dose caveat.
- Checked HSE intake guidance and FSAI food supplement rules for Irish compliance.
- Made no disease-treatment claim for any form of magnesium.
Go deeper on a specific form
This guide is for educational purposes only and does not constitute medical advice. Magnesium supplements are food supplements regulated under FSAI guidelines and are not intended to diagnose, treat, cure, or prevent any disease or medical condition. If you have ongoing symptoms, are pregnant, or take regular medication, consult a GP or pharmacist before starting any supplement. Probiotic.ie is regulated under FSAI food supplement guidelines.
Sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods — EU Register of authorised health claims for magnesium. — eur-lex.europa.eu
- Health Service Executive (HSE) Ireland. Vitamins and Minerals (Others): magnesium daily needs and supplement tolerance. — hse.ie
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nature and Science of Sleep. 2025;17. PMID 40918053. PMCID PMC12412596. DOI 10.2147/NSS.S524348. — pubmed.ncbi.nlm.nih.gov
- Food Safety Authority of Ireland (FSAI). Food supplements guidance. — fsai.ie
- Revenue Commissioners (Ireland). VAT rates: food supplements are charged at the 13.5% reduced rate (since 1 January 2020). — revenue.ie
- Manufacturer supplement facts labels (NOW Foods, Swanson, Life Extension) for verified elemental magnesium per serving. — probiotic.ie/collections/magnesium