Magnesium: simple guide & comparisons
Less fatigue, better muscle function, and bringing your levels up to date. No wild promises: here’s what does work and how to choose fast.
WHAT SHOULD YOU KNOW ABOUT MAGNESIUM?
All these bottles have the same key: magnesium. What changes is the “wrapper” (citrate, bisglycinate, oxide…), which affects how it feels on your stomach and how much your body actually uses.
The essentials, in plain English:
• To raise your levels and feel more energy day to day, citrate or bisglycinate usually work best (often gentler on the stomach).
• For constipation, oxide acts as a mild laxative.
• For migraine, magnesium can help as support (it doesn’t replace your treatments).
• For blood pressure, the effect is small; it helps, but it’s no miracle.
• For cramps, it’s not the best buy.
• To raise your levels and feel more energy day to day, citrate or bisglycinate usually work best (often gentler on the stomach).
• For constipation, oxide acts as a mild laxative.
• For migraine, magnesium can help as support (it doesn’t replace your treatments).
• For blood pressure, the effect is small; it helps, but it’s no miracle.
• For cramps, it’s not the best buy.
How to get it right? Very simple: your goal + real mg of magnesium + how it sits with you. If it bothers your gut, switch the form—don’t give up.
Magnesium types: quick-use guide
“Practical” evidence quality: Works for many people / May help / Don’t buy it for this
| Form | Use it mainly for… | How reliable is it | Pros | Cons | Suggested dose (elemental Mg) |
|---|---|---|---|---|---|
| Citrate | Raising day-to-day levels; “energy” and muscle. Mild laxative. | Works | Good utilization; usually gentle on the stomach. | At higher doses: loose stools. | 200–400 mg/day with meals. |
| Bisglycinate | Raise levels with a calmer stomach. | Works | Very good gut tolerance. | Sometimes pricier. | 200–400 mg/day as you tolerate. |
| Oxide | Bowel movements (laxative). Antacid. | May help | Inexpensive; effective for constipation. | Poorer magnesium utilization; may cause diarrhea. | Titrate to effect (as a laxative). |
| Malate | Alternative for “fatigue”. | May help | Often well tolerated. | Limited specific evidence. | 200–400 mg/day. |
| Chloride | Raising levels (capsules or salts). | May help | Highly available. | Taste and stomach can be more delicate. | 200–400 mg/day in capsules. |
Our recommendations (choose by goal and how it sits with you)
Venice Nature — Magnesium Complex (Citrate + Bisglycinate + Oxide) · 400 mg/day
- Good “everyday” pick: clear dose and gentle on the stomach.
- 120 vegan capsules (≈2 months).
Nutralie — Magnesium Complex (Bisglycinate + Citrate + Vit. B/C) · ≈302 mg/day
- Magnesium + vitamins that help with the feeling of fatigue.
- 120 vegan capsules; 2–3 capsules/day.
WeightWorld — Magnesium Citrate (single salt) · 444 mg/day
- The clear choice if you want “a lot of magnesium per serving”.
- 240 capsules (≈4 months). Vegan and gluten-free.
WeightWorld — Magnesium Complex (Citrate + Bisglycinate + others) · 400 mg/day
- “All-in-one” for muscle, bone, and nervous system.
- 180 capsules (≈3 months). Vegan and gluten-free.
Quick comparison: which one fits you?
Same goal (cover magnesium), different approaches (single salt, multi-form, with vitamins).
Venice Nature Complex
Reviews
1,369
Form
Citrate + Bisglycinate + Oxide
“Real” Mg/day
400 mg
Duration
120 caps · ~2 months
5★ 76%
4★ 14%
3★ 5%
2★ 2%
1★ 3%
- Balance between “well absorbed” and “gentle on stomach”.
- Ideal to start without overthinking it.
Nutralie Complex
Reviews
6,568
Form
Citrate + Bisglycinate + Vit. B/C
“Real” Mg/day
≈302 mg (3 caps)
Duration
120 caps · 40–60 days
5★ 76%
4★ 15%
3★ 5%
2★ 1%
1★ 3%
- If you also want a vitamin “boost” for fatigue.
- Easy to adjust: 2–3 capsules/day.
WeightWorld Citrate
Reviews
9,503
Form
Citrate (single salt)
“Real” Mg/day
444 mg (2 caps)
Duration
240 caps · ~4 months
5★ 78%
4★ 14%
3★ 5%
2★ 1%
1★ 2%
- Maximum “mg per capsule” if you want a sure bet.
- No add-ons, just magnesium.
WeightWorld Complex
Reviews
160
Form
Citrate + Bisglycinate + (others)
“Real” Mg/day
400 mg (2 caps)
Duration
180 caps · ~3 months
5★ 81%
4★ 11%
3★ 4%
2★ 2%
1★ 2%
- “All-in-one” if you want to cover several fronts with 2 capsules.
- Vegan and gluten-free.
CONCLUSIONS: SIMPLE, EFFECTIVE, NO HYPE
- If you want to feel better day to day, start with citrate or bisglycinate. They’re well-tolerated and well-absorbed.
- If your main goal is bowel movements, choose oxide.
- 200–400 mg of “real” magnesium per day suits most people. If it loosens your stools, lower the dose or switch forms.
- Buy smart: same magnesium, different wrapper. Decide by goal, real daily amount, and how it sits with you.
