10 July 2026 · 5 min read
Magnesium glycinate vs. other forms: which actually absorbs?
Magnesium is one of the most common supplements — and one of the most poorly formulated. The mineral is always bound to something else, and that 'something' decides how much you actually absorb and how it sits with your stomach.
Oxide: cheap, poorly absorbed
Magnesium oxide is the most common form because it's inexpensive and packs a lot of elemental magnesium by weight. The catch: absorption is low, and it's the form most associated with a laxative effect.
Citrate: better, but still laxative
Citrate absorbs better than oxide and is popular for that reason, but higher doses can still loosen the stomach.
Glycinate: gentle and bioavailable
Magnesium bisglycinate binds magnesium to the amino acid glycine. It's well absorbed and notably gentler on the gut — which is why it's the form we use, dosed at 400 mg elemental.
The takeaway: don't just look for 'magnesium' on a label — look for the form and the elemental dose. That's where cheap products cut corners.
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