Types of magnesium: glycinate, L-threonate, citrate and oxide compared

Magnesium comes in many forms. Here we put four from our store side by side: glycinate, L-threonate, citrate and a blend of citrate and oxide. Our article on magnesium glycinate explains what each form is and how to tell how much magnesium a serving has. Here we tell you what each one contains, how much to take and the warnings it prints.

Source Naturals Magnesium Glycinate: glycinate

It is a bottle of “60 TABLETS” that says “MAGNESIUM GLYCINATE” and “FOR CALM ENERGY, BONE & HEART SUPPORT*”. The side explains: “Magnesium plays a key role in over 300 enzymatic reactions, including supporting cardiovascular, bone, muscle, energy, and neurotransmitter processes. Source Naturals magnesium is attached ("chelated") to the amino acid glycine. The magnesium bis-glycinate combination enables efficient absorption, the glycinate allowing the magnesium to transfer easily across the intestinal wall. Increased absorption means more usable magnesium for your body's needs.*”

• How much to take: “Suggested Use: 2 tablets twice daily.”
• The serving: “Serving Size 2 Tablets” and “Servings Per Container 30”. At four tablets a day, the bottle lasts 15 days.
• What each serving contains: “Magnesium (as magnesium bis-glycinate)”, 200 mg, 48% of the Daily Value. Also, “Calcium (as dibasic calcium phosphate)”, 95 mg; 10 mg of sodium, 1 g of carbohydrate (1 g of fiber) and 5 calories.
• Other ingredients: “Other ingredients: microcrystalline cellulose, dibasic calcium phosphate, stearic acid, modified cellulose gum, hydroxypropyl cellulose, magnesium stearate, and silica.”
• Free of: “Contains no yeast, dairy, egg, gluten, corn, soy or wheat. Contains no sugar, starch, preservatives, or artificial color, flavor or fragrance.”
• Who makes it: “Manufactured for: Source Naturals, Inc.”, of Santa Cruz, California.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Find it here: Source Naturals Magnesium Glycinate.

Source Naturals Magtein Magnesium L-Threonate: L-threonate

It is a bottle of “667 MG • 90 CAPSULES” that says “Magtein®”, “MAGNESIUM L-THREONATE” and “FOR LEARNING AND MEMORY*”. The side explains: “Magnesium (Mg) plays an essential role in supporting cognitive function and brain health. Preliminary research suggests that MAGTEIN® (magnesium L-threonate) may provide more magnesium to the brain than other forms of magnesium. In preclinical studies, Magtein® was shown to support healthy memory and learning as well as healthy brain synapse density in regions of the brain associated with memory. These preclinical findings have now been validated by a clinical study showing positive results in tests of overall cognitive ability after 12 weeks' use of magnesium threonate.*”

• How much to take: “Suggested Use: 3 capsules daily, preferably in divided doses. Start with 1 capsule daily and gradually increase to 3 capsules daily.”
• The serving: “Serving Size 3 Capsules” and “Servings Per Container 30”. At three a day, the bottle lasts 30 days.
• What each serving contains: “Magtein® (magnesium L-threonate)”, 2 g, which provide “Magnesium (as magnesium L-threonate & magnesium stearate)”, 147 mg, 35% of the Daily Value. “†Daily value not established.”
• Other ingredients: “Other ingredients: gelatin (capsule), maltodextrin, magnesium stearate, and silica.”
• Free of: “Contains no yeast, dairy, egg, gluten, soy or wheat. Contains no preservatives, or artificial color, flavor or fragrance.”
• Who makes it: “Manufactured for: Source Naturals, Inc.”, of Santa Cruz, California.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Find it here: Source Naturals Magtein Magnesium L-Threonate.

Valeria Nutrition Magnesium Citrate: citrate

It is a bottle of “100 CAPSULES” that says “Magnesium Citrate”, “Per Capsule 650mg”, “Boost Energy Levels†”, “Promotes Sleep & Relaxation†” and “Supports Nerve Function†”. The side says “MAGNESIUM CITRATE is needed for more than 300 biochemical reactions in the body.”, “Supports nerve and muscle function†” and “Supports energy production†”.

• How much to take: “Recommended Use: As a dietary supplement take two (2) capsules once a day 20-30 minutes before a meal.”
• The serving: “Serving Size 2 Capsules” and “Servings per Container 50”. At two a day, the bottle lasts 50 days.
• What each serving contains: “Magnesium Citrate”, 1,300 mg. That number is the whole magnesium citrate, not just the magnesium. “† Daily Value not established.”
• Other ingredients: “Other ingredients: Vegetables Capsules, Microcrystalline Cellulose (Vegetable Source).”
• Who distributes it: “Distributed by: Professional Elite Dist., LLC”, of Puerto Rico.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Find it here: Valeria Nutrition Magnesium Citrate.

Nature's Way Magnesium Complex: citrate and oxide

It is a bottle of “100 CAPSULES - DIETARY SUPPLEMENT” that says “HIGH POTENCY”, “Magnesium Complex” and “Supports Muscle Relaxation & Function*”. The side says “Promotes a sense of calm*”, “High potency formula per 2-capsule serving, with two forms of magnesium”, “Supports a healthy response to stress*” and “Replenishes stress-depleted magnesium levels*”.

• How much to take: “Recommendation: Adults take 2 capsules daily, preferably with food. If gastrointestinal (GI) upset occurs, take 1 capsule twice daily, with food. Not formulated for children. Do not exceed recommended dose.”
• The serving: “Serving Size 2 Capsules” and “Servings per Container 50”. At two a day, the bottle lasts 50 days.
• What each serving contains: “Magnesium (as magnesium citrate, oxide)”, 500 mg, 119% of the Daily Value. On the front: “500 mg per 2-capsule serving”.
• Other ingredients: “Other ingredients: plant-derived capsule (hypromellose), cellulose, magnesium stearate, silica”
• Free of: “GLUTEN FREE. No wheat, corn, soy, dairy, gelatin, or artificial colors or flavors.”
• Who makes it: “©2025 Nature's Way Brands, LLC Green Bay, WI 54311 USA”

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Find it here: Nature's Way Magnesium Complex.

The four, side by side

Label warnings

Source Naturals glycinate, in the order it prints them:

• “NOTE: If you are pregnant, may become pregnant, or breast-feeding, consult your health care professional before using this product.”
• “STORE IN A COOL, DRY PLACE.”
• “Do not use if either tamper-evident seal is broken or missing. Keep out of the reach of children.”

Magtein, in the order it prints them:

• “CAUTION: Not recommended for use by children or women who are pregnant, may become pregnant, or breastfeeding. If you are taking any prescription drugs, consult your health care professional before using this product.”
• “STORE IN A COOL, DRY PLACE.”
• “Do not use if either tamper-evident seal is broken or missing. Keep out of the reach of children.”

Valeria Nutrition citrate:

• “Warning: Consult a healthcare professional before use, if you are pregnant, nursing or taking any medications. Keep out of reach of children. Safety sealed for your protection. Do not use if seal is broken or missing.”

Magnesium Complex, in the order it prints them:

• “Warning: Do not use if you are pregnant or nursing. If you have kidney dysfunction or if you are taking any medications, consult a healthcare professional before use. Some individuals may experience GI upset while taking this product.”
• “Do not take with other magnesium-containing supplements.”
• “Keep out of reach of children. Safety sealed with inner seal. Do not use if seal is broken or missing. Keep tightly closed. Store at room temperature. Avoid excessive heat and direct sunlight.”

Questions

• How many a day? Glycinate, “2 tablets twice daily”. Magtein, “3 capsules daily”, starting with 1. Citrate, “two (2) capsules once a day”. Complex, “2 capsules daily”.
• Are they taken with food? Complex, “preferably with food”. Citrate, “20-30 minutes before a meal”.
• Can I take two magnesium products together? The Complex says “Do not take with other magnesium-containing supplements.”
• Do they contain gluten? The glycinate and Magtein say “Contains no yeast, dairy, egg, gluten”. The Complex says “GLUTEN FREE”.
• What if I am pregnant or breastfeeding? The glycinate and the citrate ask you to consult a health care professional first. Magtein says “Not recommended for use by children or women who are pregnant”. The Complex says “Do not use if you are pregnant or nursing”.
• Are they for children? Magtein says it is not recommended for children and the Complex, “Not formulated for children”.

Where to find them

• Source Naturals Magnesium Glycinate, in Mineral Based Products.
• Source Naturals Magtein Magnesium L-Threonate
• Valeria Nutrition Magnesium Citrate, in Mineral Based Products.
• Nature's Way Magnesium Complex, in Mineral Based Products.

For more details, call us at 787-304-0458.