Which Magnesium Is Best? Expert Comparison & UK Buying Guide 2025

Magnesium is an essential mineral involved in over 600 biochemical reactions in the human body. It plays a vital role in muscle contraction, nervous system balance, energy production, sleep regulation and even mental clarity. But with so many options on the market, many people ask: which magnesium is best?

In this guide, we offer a science-backed comparison of the most popular types – including magnesium glycinate, magnesium citrate, magnesium malate, and magnesium L-threonate – with practical tips on dosage, when to take magnesium, pricing, and where to buy magnesium supplements in the UK.

Why Is Magnesium So Important?

Magnesium supports:

• normal muscle and nerve function

• electrolyte balance and hydration

• mental performance and sleep quality

• energy metabolism (ATP synthesis)

• bone density and heart rhythm stability

A magnesium deficiency can lead to symptoms like muscle cramps, sleep disturbances, irritability, and fatigue. A quality magnesium supplement helps fill nutritional gaps and support long-term health.

The Best Magnesium Forms Compared

1. Magnesium Glycinate – gentle and effective

Magnesium glycinate (also known as bisglycinate) is a chelated form in which magnesium is bound to the amino acid glycine. This form is highly bioavailable and very well tolerated by people with sensitive digestion.

Best for:
– stress, anxiety, and poor sleep
– sensitive stomachs
– long-term daily use

Benefits:

• does not cause loose stools

• calming effect on the nervous system

• high absorption rate

User experience: Many people take it in the evening to relax and fall asleep naturally.

Price: From £14 per monthly pack, e.g. at MST Nutrition – vegan capsules, made in Germany.

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2. Magnesium Citrate – fast-acting and affordable

Magnesium citrate is one of the most popular and bioavailable forms on the market. It works quickly and is often used to relieve muscle cramps, especially after exercise.

Best for:
– athletes, gym goers
– muscle tension or spasms
– mild constipation (gentle laxative effect)

Benefits:

• fast absorption

• ideal post-workout or before bed

• excellent value for money

Note: In high doses, it may have a laxative effect.

Price: Around £12–£15 per 30-day supply.

3. Magnesium Malate – for energy and muscle recovery

Magnesium malate is bonded with malic acid, which plays a role in cellular energy production. It is often chosen by people suffering from fatigue, fibromyalgia or general muscle pain.

Best for:
– energy metabolism
– chronic fatigue
– sore muscles and recovery

Benefits:

• supports ATP production

• may reduce tiredness

• works well for daytime use

Price: From £16–£20 per pack.

4. Magnesium L-Threonate (Magtein®) – brain-boosting magnesium

Magtein® is a patented form of magnesium L-threonate, clinically shown to increase magnesium levels in the brain. It crosses the blood-brain barrier and enhances memory, attention and cognitive performance.

Best for:
– memory and focus
– ageing brain and brain fog
– long-term mental support

Benefits:

• supports synaptic plasticity

• improves learning and recall

• ideal for students, professionals, older adults

Special note: MST Nutrition is one of the few brands in Europe with an official Magtein® license and offers high-dose capsules.

Price: From £25–£30 per month supply. Available at www.mst-nutrition.de with UK shipping.

When Should You Take Magnesium?

Many people wonder: should I take magnesium in the morning or evening?
Here’s a quick breakdown:

• Evening: magnesium glycinate or magnesium B6 – calming and helps sleep

• After training: magnesium citrate – helps muscle relaxation and recovery

• Morning/daytime: magnesium malate or magnesium threonate – supports energy and mental clarity

How Much Magnesium Per Day?

According to the NHS and EFSA, the recommended daily intake is:

• Men: 300–400 mg

• Women: 270–350 mg

• Children (4–10): 120–200 mg

• Teenagers: up to 400 mg

Needs increase during pregnancy, intense training or chronic stress.

Magnesium for Kids

If you’re searching for a magnesium supplement for kids, magnesium glycinate or magnesium citrate in lower doses is typically safest. Always consult with a paediatrician and avoid harsh forms like magnesium sulphate paste, which is intended for external use only.

What About Magnesium Sulphate Paste?

Magnesium sulphate paste is used topically to relieve minor skin irritations, abscesses or inflammation. It is not intended as a daily oral supplement. Avoid internal use unless prescribed by a healthcare professional.

MST Nutrition – Premium Quality Made in Germany (Now Shipping to the UK)

MST Nutrition offers pharmaceutical-grade magnesium supplements manufactured in Germany. The range includes:

• magnesium glycinate (chelated, vegan capsules)

• magnesium citrate (rapid absorption tablets)

• magnesium malate (for energy support)

• magnesium L-threonate (Magtein® – licensed product)

All products are:

• vegan and lab-tested

• made under strict EU regulations

• free from artificial additives

Order online: www.mst-nutrition.de
UK delivery: 3–5 working days with tracked shipping.

Summary: Which Magnesium Is Best?

For the best results, choose a magnesium supplement that fits your goals and is made from bioavailable, well-studied compounds. MST Nutrition offers all major forms – including Magtein® – with UK delivery, clean formulations and transparent quality.

Scientific References

1. Gröber U et al. (2015). Magnesium in prevention and therapy. Nutrients. DOI: 10.3390/nu7095388

2. Schwalfenberg GK, Genuis SJ (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica

3. de Baaij JHF et al. (2015). Magnesium in man: implications for health and disease. Physiol Rev

4. Abbasi B et al. (2012). Magnesium on primary insomnia in elderly. J Res Med Sci

5. Zhang Y et al. (2019). Magnesium and muscle cramps. Muscle Nerve

6. Slutsky I et al. (2010). Elevating brain magnesium enhances memory. Neuron

7. Liu G et al. (2016). Magnesium L-Threonate and cognitive function. J Alzheimers Dis

8. NHS & EFSA guidelines. Recommended magnesium intake