Updated October 2026 by the FitFuel team. Product details are taken from each supplement's label.
Magnesium glycinate, citrate, malate, bisglycinate, oxide, "sucrosomial"... magnesium supplements come in more forms than almost any other mineral, and the label doesn't tell you which one suits you. This guide explains the main types of magnesium in plain English, compares magnesium glycinate vs citrate head to head, shows how much magnesium each supplement really gives you, and helps you choose the right one for your routine.
Quick answer: which magnesium should you take?
- For everyday use and an evening routine: magnesium glycinate (also called bisglycinate). It's well absorbed and gentle on the stomach. Try Transparent Labs Magnesium Bisglycinate, 300mg of magnesium per serving.
- On a budget: magnesium citrate. Also well absorbed, and usually the cheapest good form. Try Go Fitness Magnesium Citrate.
- For more than one form in one product: Spoken MAG 3 (glycinate, malate and ATA Mg® taurinate) or 1st Phorm Magnesium, a chocolate drink powder with six forms and 420mg per scoop.
- For one small capsule a day: Legion Sucrosomial® Magnesium, 150mg per capsule.
- With zinc: Transparent Labs ZMO, magnesium bisglycinate plus zinc picolinate.
Why the form of magnesium matters
Magnesium can't be sold on its own, so it's always bound to another molecule: an amino acid (glycinate), an acid (citrate, malate) or oxygen (oxide). That partner changes three things: how well the magnesium is absorbed, how it feels on your stomach, and how much magnesium you get per capsule. "Organic" forms such as glycinate, citrate and malate are generally absorbed better than magnesium oxide.
Types of magnesium compared
| Form | Bound to | Good to know | At FitFuel |
|---|---|---|---|
| Glycinate / bisglycinate | Glycine (an amino acid) | Well absorbed and gentle on the stomach. The most popular form for daily and evening use. | Transparent Labs, ZMO, Spoken MAG 3 |
| Citrate | Citric acid | Well absorbed and good value. Higher doses can loosen stools. | Go Fitness Magnesium Citrate |
| Malate | Malic acid | Well absorbed. Malic acid is part of the cycle your cells use to make energy, so some people prefer it in the daytime. | Spoken MAG 3, 1st Phorm Magnesium |
| Taurate / acetyl taurinate (ATA Mg®) | Taurine | A newer form. ATA Mg® is a patented magnesium acetyl taurinate. | Spoken MAG 3 |
| Sucrosomial® | A protective coating | Magnesium wrapped in a coating designed to be absorbed efficiently and gently. | Legion Sucrosomial® Magnesium |
| Oxide | Oxygen | Lots of magnesium by weight, but generally absorbed less well. Common in cheap tablets and as one part of blends. | Part of 1st Phorm Magnesium |
| L-threonate | Threonic acid | Popular online and studied for brain uptake. Usually expensive, with less magnesium per capsule. | Not currently stocked |
Magnesium glycinate vs citrate: which is better?
Both are good, well-absorbed forms. The difference is mostly how they feel and what they cost.
| Magnesium glycinate | Magnesium citrate | |
|---|---|---|
| Absorption | Good | Good |
| On the stomach | Very gentle, rarely loosens stools | Can loosen stools, especially at higher doses |
| Popular for | Daily use, taken in the evening | Daily use on a budget |
| Price | Higher | Lower |
| Try | Transparent Labs Magnesium Bisglycinate (from AED 120) | Go Fitness Magnesium Citrate (from AED 55) |
Choose glycinate if you have a sensitive stomach or want to take magnesium in the evening. Choose citrate if you want good absorption at the lowest price. Magnesium glycinate and magnesium bisglycinate are the same thing: "bisglycinate" just means each magnesium is bound to two glycine molecules.
Read the label: "elemental" magnesium
This is the number that matters, and it's easy to miss. Labels can show either the amount of magnesium (the elemental magnesium your body uses) or the weight of the whole compound, such as "500mg magnesium citrate". The compound includes the citrate, so it contains far less actual magnesium than the headline number. When you compare products, look for the line that says "Magnesium ... mg" and the % daily value next to it.
Magnesium supplements at FitFuel compared
| Supplement | Form | Magnesium per serving | Serving | From |
|---|---|---|---|---|
| Transparent Labs Magnesium Bisglycinate | Bisglycinate | 300mg | 3 capsules | AED 120 |
| 1st Phorm Magnesium | 6-form blend, chocolate drink powder | 420mg | 1 scoop | AED 175 |
| Spoken MAG 3 | Malate, ATA Mg® and bisglycinate | 200mg | 3 capsules | AED 185 |
| Legion Sucrosomial® Magnesium | Sucrosomial® | 150mg | 1 capsule | AED 135 |
| Transparent Labs ZMO | Bisglycinate, plus 11mg zinc | 120mg | 2 capsules | AED 125 |
| Go Fitness Magnesium Citrate | Citrate | 500mg magnesium citrate (compound weight) | 2 capsules | AED 55 |
How much magnesium do you need?
Adults need roughly 300 to 420mg of magnesium a day, depending on age and sex, from food and supplements combined. Nuts, seeds, beans, leafy greens and whole grains are good food sources. A supplement is a simple way to top up if your diet falls short. Most magnesium supplements give 150 to 420mg per serving: follow the directions on the label and don't take more than recommended, because extra magnesium from supplements is the most common cause of loose stools.
When should you take magnesium?
Any time of day works. What matters most is taking it consistently. Many people take magnesium glycinate in the evening as part of their wind-down routine, and some prefer malate earlier in the day. If magnesium upsets your stomach, take it with food or split the dose.
What magnesium does in the body
- Magnesium contributes to the reduction of tiredness and fatigue.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to the normal functioning of the nervous system and normal psychological function.
- Magnesium contributes to normal energy-yielding metabolism and normal protein synthesis.
- Magnesium contributes to electrolyte balance and the maintenance of normal bones and teeth.
Looking for a full evening routine? See our Magnesium & Sleep supplements range.
Who should check with a doctor first?
Speak to your doctor or pharmacist before taking magnesium if you have kidney problems, are pregnant or breastfeeding, or take regular medication. Magnesium can reduce how well some antibiotics and osteoporosis medicines are absorbed, so those usually need to be taken a few hours apart.
Frequently asked questions
What is the best type of magnesium?
For most people, magnesium glycinate: it's well absorbed and gentle on the stomach. Magnesium citrate is a good lower-cost alternative.
Is magnesium glycinate the same as magnesium bisglycinate?
Yes. Both names describe magnesium bound to glycine. "Bisglycinate" is the more precise chemical name.
Can I take magnesium with zinc or creatine?
Yes. Magnesium is commonly taken alongside zinc (as in ZMO) and creatine. Read our guide to the best creatine in the UAE if you're building a stack.
Is magnesium glycinate good for sleep?
Many people take magnesium glycinate in the evening, but magnesium isn't a sleep aid and we won't promise it will help you sleep. If sleep is your focus, see our Magnesium & Sleep range, and speak to your doctor if poor sleep continues.
How fast is delivery in the UAE?
Same-day delivery in most of Dubai, Sharjah, Ajman and Abu Dhabi City for orders before 10 AM, next-day delivery elsewhere, and free shipping over AED 150.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
