Bisglycinate, citrate, marine, oxide, malate, taurate, threonate: the magnesium aisle looks like a chemistry exam, and the question keeps coming up, both in pharmacies and online: what is the best magnesium? Intakes often fall short: in the French INCA survey, 82.5% of women aged 10 to 90 and 71.7% of men aged 15 to 92 consumed less than the average magnesium requirement.
This buying guide is based solely on studies identified via PubMed: the three criteria that matter (elemental magnesium per dose, form and bioavailability in humans, digestive tolerance), cofactors, marine magnesium, then the best magnesium for your goal, from stress to blood pressure, with dosing protocol and interactions.
The criteria : a good magnesium is judged by its elemental magnesium content per dose, not by salt weight. Human trials give a slight advantage to citrate and microencapsulated oxide over raw oxide, but dose, distribution throughout the day, and baseline status matter more. Tolerance then makes the difference: 11 to 37% of participants taking magnesium report digestive disorders, compared to 10 to 14% with placebo.
By objective : 300 mg per day reduced stress scores by 42 to 45% in 264 adults over 8 weeks; a meta-analysis in insomniac seniors (3 trials, 151 people) found sleep onset shortened by 17 minutes in the 2 trials that measured it; 34 trials show −2.00 mmHg systolic. For adult cramps, the Cochrane review found no clinically useful effect; for migraines, the level of evidence remains modest, at 600 mg of dimagnesium malate per day.
- Why the question arises: insufficient intakes, difficult measurement
- Criterion 1: elemental magnesium per dose
- Criterion 2: form and bioavailability in humans
- Criterion 3: digestive tolerance and divided dosing
- Cofactors: vitamin B6, taurine, excipients
- Marine magnesium: what the evidence shows
- Best magnesium for stress and mood
- Best magnesium for sleep
- Cramps and migraines: different answers
- Sport and recovery
- Women, seniors, constipation, blood pressure
- Pharmacy or online: dose, timing, duration, interactions
- Frequently asked questions
Why the question arises: short intakes, difficult measurement
The intake benchmarks cited in the literature are 420 mg daily for a man aged 31 to 70 years and 320 mg for a woman of the same age. In the INCA survey conducted in France on 2,373 people, 71.7% of men and 82.5% of women fell below the average requirement; in the United States, approximately half the population is in this situation. These figures describe intakes, not proven deficiencies: the body adjusts absorption and renal excretion based on its needs.
Measurement is the weak point. A 70 kg adult contains approximately 24 g of magnesium, of which 99% in bones, muscles and soft tissues ; the serum contains only 0.3%. A review published in Clinical Kidney Journal summarizes it: serum concentration does not reflect body content, and normal serum can mask a global deficit, with bone serving as a reservoir that maintains blood levels.
An expert perspective published in Advances in Nutrition adds that the serum reference interval of 0.75 to 0.95 mmol/L comes from the distribution observed in the 1974 NHANES I survey, not from clinical results.
Documented causes of true deficiency are alcoholism, poorly controlled diabetes, digestive diseases and certain medications (diuretics, long-term proton pump inhibitors); medical advice takes precedence over any capsule. Our article proven effects of magnesium details what studies retain.
Criterion 1: elemental magnesium per dose
A tablet labeled "500 mg of magnesium citrate" does not provide 500 mg of magnesium: the figure refers to the weight of the entire salt. What matters, and what studies measure, is the elemental magnesium : in the 2024 crossover trial comparing four forms, each product was calibrated to 375 mg of elemental magnesium. Oxide is by far the most concentrated salt, hence its presence in many formulas; citrate or bisglycinate contain much less per gram, resulting in larger or more numerous tablets.
Look for the "magnesium" line in the nutrition facts table, not the weight of the salt in the ingredients list. For our Magnesium+, each capsule contains 226 mg of Magshape®, a microencapsulated magnesium preparation based on magnesium oxide, and 110 mg of magnesium malate; the amount of elemental magnesium per capsule is not indicated in this article; refer to the product sheet and label for detailed composition.
Second point: the fraction absorbed depends on the quantity ingested. According to the review by Schuchardt and Hahn, with an intake of approximately 370 mg daily, the intestine absorbs 30 to 50% of magnesium; this fraction reaches 65% for 36 mg but drops to 11% for 973 mg. Hence their conclusion: bioavailability is better in several small doses distributed throughout the day than in a single dose.
Criterion 2: form and bioavailability in humans
Two methods measure bioavailability: plasma dosage after intake, quickly corrected by the kidney and bone, and 24-hour urinary excretion, which better reflects the quantity actually absorbed.
In 14 healthy men previously saturated with magnesium, a single 400 mg dose of magnesium in citrate form significantly increased 24-hour urinary excretion, unlike oxide; plasma magnesium was also higher with citrate at 4 and 8 hours.
Werner T, Kolisek M, Vormann J, et al. Magnes Res 2019;32(3):63-71. DOI: 10.1684/mrh.2019.0457
The work summarized by Schuchardt and Hahn points in the same direction, with small differences (7.2 mmol of urinary excretion with citrate versus 6.7 with oxide in one comparison) and other balance studies showing no difference: organic salts are slightly more available under certain conditions, but dose and baseline status carry more weight.
The most recent trial concerns the Magshape® ingredient we use, and we report it as published; it tested a single-dose orosoluble powder of 375 mg of elemental magnesium, not a capsule or a course of treatment, and its results therefore cannot be directly transposed to our formula. In 2024, 40 healthy adults aged 20 to 55 years received, in a crossover and double-blind design, 375 mg of elemental magnesium in four forms, oxide, citrate, bisglycinate and Magshape®, a micronized oxide then microencapsulated in a food matrix, with plasma measurement at 1, 4 and 6 hours.
The microencapsulated oxide increased plasma magnesium by 7.9%, 7.5% and 8.8% at 1, 4 and 6 hours, significantly at all three time points. Raw oxide produced a significant increase only at 1 hour (+7.1%), citrate only at 4 hours (+7.5%), and bisglycinate at no point. At 6 hours, the increase obtained with the microencapsulated form exceeded that of raw oxide by 10.3%. On the other hand, the area under the curve over 6 hours, which summarizes the total amount that entered the plasma, did not differ between the forms.
Pajuelo D, Meissner JM, Negra T, et al. Nutrients 2024;16(24):4367. DOI: 10.3390/nu16244367
Two points of transparency: several authors work for the ingredient manufacturer, which calls for independent replication, and plasma measurement does not replace a urinary excretion study. The study shows more regular absorption and better reported tolerance than raw oxide, not a higher total amount absorbed. Our Magnesium+ is based on this Magshape®, chosen for its bioavailability and digestive tolerance, combined with magnesium malate; PubMed contains no human bioavailability trial of malate, so no measured advantage can be attributed to it.
The most surprising finding concerns bisglycinate, often presented as the gold standard: no significant plasma increase. A single acute-dose study does not disqualify it, and a 2025 trial in 155 adults with poor sleep, using 250 mg of elemental magnesium in this form, achieved a small clinical effect on insomnia. But no human trial demonstrates its superior bioavailability; the supporting data come from cellular models. Our bisglycinate, citrate and marine comparison details each form.
| Form | What human trials show | Points of caution |
|---|---|---|
| Oxide | Early plasma increase (+7.1% at 1 h) without sustained effect; urinary excretion lower than citrate; effective against constipation | Most concentrated form; accelerated transit more often reported |
| Microencapsulated oxide (Magshape®) | Significant plasma increase at 1, 4 and 6 h in 40 adults; +10.3% compared to raw oxide at 6 h | Single trial, with authors affiliated to the manufacturer; area under the curve not different |
| Citrate | Urinary excretion higher than oxide in 14 men; dicitate 600 mg in migraine trials | Accelerated transit reported as with oxide; bulky tablets |
| Bisglycinate | No significant plasma increase in the 2024 trial; small effect (d = 0.2) on insomnia at 250 mg in 155 adults | Superior absorption not demonstrated in humans; gastric heaviness reported |
Criterion 3: digestive tolerance and dose splitting
Unabsorbed magnesium remains in the intestine, where it retains water through osmotic effect and accelerates transit: this is why oxide serves as a laxative. In the Cochrane review on cramps, adverse effects, mainly digestive, affected 11% to 37% of participants on magnesium, versus 10% to 14% on placebo.
Tolerance therefore depends on the unabsorbed dose, which increases with the amount taken at once, hence the benefit of splitting doses: in trials on insomnia in older adults, 320 to 729 mg per day was divided into two or three doses, with no notable adverse effects under 1 g per day. Form plays a secondary role: in the 2024 crossover trial, volunteers more often reported accelerated transit with raw oxide and citrate than with microencapsulated oxide, and more often stomach heaviness with bisglycinate, a sensation after a single dose, not monitoring of a treatment course.
If magnesium gives you diarrhea, reducing the single dose and spreading it throughout the day is the first step. The dosing advice for our Magnesium+ follows this logic: 4 capsules per day with a large glass of water, spaced throughout the day. Meals also help: magnesium-rich mineral water was absorbed at 52.3% with a meal versus 45.7% on an empty stomach.
The cofactors: vitamin B6, taurine, excipients
Vitamin B6 is the best-studied cofactor. A randomized trial conducted in France in 264 healthy but highly stressed adults, with low to low-normal magnesemia (0.45 to 0.85 mmol/L), compared 300 mg of elemental magnesium per day in lactate form with 30 mg of vitamin B6 to 300 mg of magnesium alone over 8 weeks.
Both groups saw their stress scores drop significantly in 8 weeks, by 44.9% with magnesium and vitamin B6 and by 42.4% with magnesium alone, with no statistical difference. In the subgroup of 162 participants with severe or extremely severe stress, the combination performed 24% better than magnesium alone, a difference of 3.16 points.
Pouteau E, Kabir-Ahmadi M, Noah L, et al. PLoS One 2018;13(12):e0208454. DOI: 10.1371/journal.pone.0208454
This trial, funded by the laboratory that markets the tested products, had no placebo group: the 42% reduction with magnesium alone includes natural evolution and the effect of study participation. Adding B6 provides a benefit only in the most stressed individuals. A systematic review in women similarly concluded that the magnesium and B6 combination reduced premenstrual anxiety where each nutrient alone had failed.
Transparency: each capsule of Magnesium+ provides 0.5 mg of vitamin B6, or 2 mg for 4 capsules, far from the 30 mg per day in this trial. This dosage, on the order of a daily nutritional intake, does not allow claiming the result from the severe stress subgroup. The formula also provides 125 mg of taurine per capsule, a sulfur-containing amino acid abundant in muscle and heart; no human trial in PubMed compares a magnesium taurate to another salt, so we present it as a component, not as a demonstrated efficacy factor.
As for excipients, the Schuchardt and Hahn review lists what hinders absorption (phytates, oxalates, non-fermentable fibers) and what facilitates it (proteins, poorly digestible carbohydrates). The key point: a short ingredient list; the Magshape® matrix combines the oxide with corn starch and sunflower lecithin.
Marine magnesium: what the evidence is worth
Marine magnesium benefits from a natural image in France, but it is most often magnesium oxide and hydroxide extracted from seawater, according to manufacturers. A 2026 publication compared seawater magnesium, oxide, and two bisglychinates in simulated digestion on intestinal cells: with food, the marine source performed better than one of the bisglychinates; without food, no difference. No human trial in PubMed establishes superior bioavailability of marine magnesium; it is not inferior either. The "myth" stems not from its ineffectiveness, but from the promise of a superiority that nothing measures.
The best magnesium for stress and mood
The benchmark systematic review on subjective anxiety, published in 2017, included 18 studies in anxiety-vulnerable people: four of eight in anxious individuals, four of seven in premenstrual syndrome, and one of two in hypertensive individuals reported a favorable effect, none in postpartum. The authors conclude to a suggestiveeffect, with poor-quality evidence. The 264-adult trial detailed above filled this gap: 300 mg of magnesium per day for 8 weeks reduced the stress score by 42 to 45%, with no placebo group to measure magnesium's contribution.
On mood, an open crossover trial in 126 adults with mild to moderate depressive symptoms showed that with 6 weeks of magnesium chloride providing 248 mg of elemental magnesium per day, the PHQ-9 depression score decreased by 6.0 points and the GAD-7 anxiety score by 4.5 points compared to 6 weeks without treatment; the absence of placebo limits the scope of the result.
No study has compared forms to each other on stress: the best magnesium for stress is the one you will take every day for 8 weeks, at approximately 250 to 300 mg of elemental magnesium. It does not treat anxiety disorder or depression; our article cortisol and stress completes this overview.
The best magnesium for sleep
The most cited meta-analysis groups 3 placebo-controlled trials in 151 older insomniac adults, with 320 to 729 mg of elemental magnesium per day (oxide or citrate) in two or three doses. The time to fall asleep was reduced by 17.36 minutes (95% confidence interval −27.27 to −7.44) in the 2 trials that measured it; total sleep time increased by 16.06 minutes, without reaching significance, and the quality of evidence is judged weak to very weak. One of these trials nuances the picture: in 100 adults aged 51 to 85, 320 mg of citrate daily for 7 weeks improved Pittsburgh sleep score from 10.4 to 6.6, but placebo did the same. A 2023 systematic review (9 studies, 7,582 participants) summarizes: observational studies link magnesium status and sleep, randomized trials contradict each other.
In 155 adults aged 18 to 65 complaining of poor sleep, 250 mg of elemental magnesium daily in bisglycinate form reduced insomnia severity score by 3.9 points at 4 weeks, versus 2.3 points under placebo (p = 0.049), a small effect size (d = 0.2). Participants with the lowest dietary intakes appeared to respond better.
Schuster J, Cycelskij I, Lopresti A, Hahn A. Nat Sci Sleep 2025;17:2027-2040. DOI: 10.2147/NSS.S524348
No single form is therefore preferred for sleep: oxide, citrate, and bisglycinate each have a positive trial, with modest effects, more pronounced in older adults or those with low intakes. Other approaches have their own trials on sleep onset: glycine, detailed in our article glycine before bedtime, and melatonin, present at 1.9 mg in our Optimal Sleep with lemon balm, hops, passionflower, and valerian, not recommended for children under 12 years old.
Cramps and migraine: different responses
Magnesium is the most widespread reflex against cramps, and the least supported by data. The 2020 Cochrane review included 11 trials and 735 people. In adults with idiopathic cramps, especially nocturnal, averaging 61.6 to 69.3 years of age, the difference with placebo was small and non-significant: −9.59% of cramps per week at 4 weeks (range −23.14% to +3.97%), or −0.18 cramps per week. The authors judge it unlikely that magnesium provides clinically useful cramp prevention in older adults ; no trial evaluated exercise-induced cramps.
During pregnancy, the literature contradicts itself: a 2021 meta-analysis (4 trials, 332 women) found no reduction in cramp frequency (−0.47 cramps, non-significant), while a 2026 meta-analysis (4 trials, approximately 364 women) found an advantage for magnesium (relative risk of response 1.35), confirming the absence of effect in adults (−0.42 cramps per week, non-significant).
Frequent cramps should first be addressed through hydration, medications taken, and assessment if they persist. During pregnancy, any supplementation should be decided with your doctor or midwife; our Magnesium+ is not intended for pregnant or breastfeeding women without this advice. Our guides on cramps and calf cramps at night detail causes and tested solutions.
The migraine picture is more favorable. A 2018 systematic review retained 5 randomized trials versus placebo, one of two Class I trials showing a significant reduction in migraine attacks. The authors classify magnesium at level C, "possibly effective," in migraine prevention, and recommend the dose used in trials, 600 mg of magnesium dicitrate daily, as safe and inexpensive. Our article on nutrients validated against migraine compares it to riboflavin and coenzyme Q10.
Sport and recovery
A 2017 review published in Nutrients reports that magnesium requirements increase with activity level and that intervention studies mostly measured physiological variables rather than performance. The most robust trial involved 139 women averaging 71.5 years old who received 300 mg of magnesium daily in oxide form or nothing for 12 weeks: chair rise improved by 1.31 seconds and walking speed by 0.14 m/s, especially in those with low intakes, though without placebo control. For athletes: magnesium improves muscle function when it corrects a deficit, and nothing shows it increases performance when status is adequate.
<<<39>>> Recovery récupération rests on a better-documented lever, protein intake. A meta-analysis of 49 trials and 1,863 participants shows that protein supplementation combined with resistance training increases maximum strength by 2.49 kg and lean mass by 0.30 kg more than training alone, with a plateau around 1.62 g of protein per kilogram per day; proteins also facilitate magnesium absorption.
For a 75 kg athlete, the ceiling of 1.62 g per kilogram gives approximately 120 g of protein per day, of which one serving of 100% Whey Isolate provides 22.9 g. Our guides on whey and on building muscle detail the calculation; for short and repeated efforts, Creapure creatine, 3 g per day in 3 capsules, is the most well-established supplement.
Women, seniors, constipation, blood pressure
Premenstrual syndrome. A 2025 systematic review (31 trials, 3,254 women) concludes that vitamin B6, calcium, and zinc have consistent effects on psychological symptoms, and that evidence is insufficient for magnesium alone; the review in women, however, found an effect of the magnesium and B6 combination. The best magnesium for women, here, is therefore a formula combined with B6, based on a 2017 systematic review whose evidence remains limited; our Magnesium+ contains it, at a nutritional dose of 2 mg per day.
Menopause. The most rigorous trial is negative: in 289 postmenopausal women with a history of breast cancer, 800 or 1,200 mg of oxide per day performed no better than placebo for hot flashes, and caused more diarrhea. Other approaches are featured in our menopauseguide. During pregnancy, any supplementation should be decided with the medical team following you.
Constipation. This is the indication where oxide has the clearest evidence: in 34 constipated women, 0.5 g three times per day for 28 days improved 70.6% of participants versus 25.0% under placebo, and in 90 patients with chronic constipation, 1.5 g per day achieved 68.3% responders, as much as senna (69.2%) and far more than placebo (11.7%). At these doses, oxide is an osmotic laxative; its prolonged use should be discussed with a physician.
Blood pressure. Real but modest effect, and well quantified: in a meta-analysis of 34 double-blind trials and 2,028 adults, supplementation at a median dose of 368 mg per day for 3 months median reduced systolic pressure by 2.00 mmHg and diastolic by 1.78 mmHg compared to placebo. A 2024 analysis limited to normotensive individuals, extending an overall result of −2.79 mmHg systolic, finds greater effect with doses of 360 mg per day or less (−3.03 mmHg) and beyond 3 months (−4.31 mmHg). Our articles magnesium and hypertension and blood pressure after 60 delve deeper into these results.
| Objective | What the studies show | Documented form and dose |
|---|---|---|
| Stress, anxiety | −42 to −45% reduction in stress score in 8 weeks in 264 adults, without placebo | 300 mg of elemental magnesium per day; B6 (30 mg) useful in case of severe stress |
| Sleep | Sleep onset −17.36 min in 151 seniors; small effect (d = 0.2) in 155 adults | 320 to 729 mg per day in 2 or 3 doses (oxide, citrate); 250 mg (bisglycinate) |
| Adult Muscle Cramps | Cochrane, 11 trials: −0.18 cramps per week, not significant | No form demonstrated an effect |
| Migraine | 5 trials; level C, "possibly effective" for prevention | 600 mg of dimagnesium citrate per day |
| Blood Pressure | −2.00 mmHg systolic, −1.78 diastolic in 34 trials; −4.31 mmHg beyond 3 months | Approximately 300 to 368 mg per day, for at least 1 to 3 months |
Pharmacy or online: dose, timing, duration, interactions
The pharmacy offers advice and interaction screening, online sales offer a wider selection and detailed fact sheets; the criteria remain the same: elemental magnesium content per serving, form, daily dose, ingredient list.
The dose documented by trials ranges from 250 to approximately 370 mg of elemental magnesium per day for stress and blood pressure, from 320 to 729 mg in sleep trials in seniors, and up to 600 mg of dimagnesium citrate for migraine. The timing matters less than consistency; evening intake is more of a habit than a trial finding, as explained in our article magnesium morning or evening. The duration of positive trials ranges from 4 weeks to 3 months: a 2 to 3 month course aligns with this, and meets the 3 month minimum recommendation of our Magnesium+. For the combination with vitamin D, see our article magnesium and vitamin D.
The interactions are what the pharmacist checks and what the online buyer needs to know. Levothyroxine: in a 2025 crossover trial of 15 adults, simultaneous intake of magnesium aspartate reduced thyroxine exposure by 12%, and citrate by 7% (not significant), weaker effects than those of calcium and iron, but which recommend spacing out doses. Antibiotics: magnesium forms insoluble complexes with tetracyclines and fluoroquinolones that reduce their absorption; the documented solution is to take it 4 hours before or 2 hours after, and bisphosphonates follow the same mechanism. Conversely, long-term diuretics and proton pump inhibitors cause magnesium loss: supplementation is then decided with the prescriber.
The kidneys eliminate excess magnesium. Below 30 mL/min creatinine clearance, compensation becomes insufficient, and hypermagnesemia becomes frequent below 10 mL/min, with a risk of arrhythmias. Reported toxicities mainly concern elderly people combining laxatives and magnesium antacids. In case of kidney disease, no supplement without medical advice.
Microencapsulated magnesium Magshape®, magnesium malate, taurine and vitamin B6, in vegetable capsules. Four capsules per day with a large glass of water, spread throughout the day; one pill organizer covers one month, for a recommended course of at least three months. Pregnant or breastfeeding women and people under treatment: consult a health professional.
View Magnesium+Our bisglycinate, citrate and marine comparison details each form and its studies.
Frequently asked questions
What is the best magnesium?
The one that indicates its elemental magnesium content, whose form has been tested in humans and that you tolerate daily for 2 to 3 months. Citrate and microencapsulated oxide have a slight advantage over raw oxide, but dose, distribution and baseline status matter more.
What is the best absorbable magnesium?
The absorbed fraction depends first on the dose: 65% for 36 mg but 11% for 973 mg according to the Schuchardt and Hahn review. Splitting the dose into 2 or 3 times and taking it with a meal increases the absorbed fraction more reliably than changing the salt.
Is magnesium bisglycinate the best?
Not according to available trials: in the 2024 crossover trial, 375 mg of bisglycinate produced no significant increase in plasma magnesium, and its absorption superiority is only documented in cellular models. It retains a positive clinical trial, 250 mg per day reducing insomnia in 155 adults, with a small effect.
Is marine magnesium better?
Nothing shows this in humans: it is most often magnesium oxide and hydroxide extracted from seawater, according to manufacturers, and the only published comparisons are laboratory models. It is neither better nor worse than conventional oxide.
What magnesium for stress?
In a trial of 264 stressed adults, 300 mg of magnesium daily for 8 weeks reduced the stress score by 42%, and by 45% with 30 mg of vitamin B6, useful only in case of severe stress; the trial had no placebo. Any form providing approximately 300 mg of elemental magnesium per day is suitable.
What magnesium for sleep?
In 151 insomniac seniors, 320 to 729 mg daily of oxide or citrate in 2 or 3 doses reduced sleep onset time by 17 minutes, with low-quality evidence; in 155 adults, 250 mg of bisglycinate had a small effect. No form has been compared to another for sleep.
What magnesium for cramps?
None has proven its effectiveness in adults: the Cochrane review of 11 trials finds 0.18 cramps per week difference with placebo, not significant. During pregnancy, meta-analyses contradict each other; the decision rests with the doctor or midwife.
What is the best magnesium for a woman?
For premenstrual syndrome, data favor the combination of magnesium and vitamin B6, based on a 2017 systematic review whose evidence remains limited. For hot flashes, oxide at 800 or 1,200 mg did no better than placebo in 289 women. During pregnancy and breastfeeding, any supplementation is decided with the professional following you.
What is the best magnesium in the pharmacy?
The place of purchase does not change the molecule. In pharmacies as online, check the elemental magnesium content per dose, the form, the dose and the ingredient list; ask the pharmacist for advice if you take medications.
What are magnesium's interactions with medications?
Magnesium reduces the absorption of levothyroxine (−12% with aspartate in a 2025 trial), tetracyclines and fluoroquinolones, and may reduce that of bisphosphonates by the same mechanism: space doses 2 to 4 hours apart. Diuretics and proton pump inhibitors cause magnesium loss. In case of kidney insufficiency, no supplement without medical advice.
Sources
The studies cited below were identified via PubMed.
- Touvier M, Lioret S, Vanrullen I, et al. Inadequate intake of vitamins and minerals in the French population: estimation and application to food fortification optimization. International Journal for Vitamin and Nutrition Research, 2006;76(6):343-351. DOI
- Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapeutics. Nutrients, 2015;7(9):8199-8226. DOI
- Costello RB, Elin RJ, Rosanoff A, et al. Perspective: advocacy for an evidence-based serum magnesium reference interval. Advances in Nutrition, 2016;7(6):977-993. DOI
- Jahnen-Dechent W, Ketteler M. The fundamentals of magnesium. Clinical Kidney Journal, 2012;5(Suppl 1):i3-i14. DOI
- Pajuelo D, Meissner JM, Negra T, et al. Comparative clinical study of magnesium absorption and adverse effects following oral administration of microencapsulated magnesium (MAGSHAPE microcapsules) compared to other magnesium sources. Nutrients, 2024;16(24):4367. DOI
- Schuchardt JP, Hahn A. Intestinal magnesium absorption and factors influencing bioavailability: an update. Current Nutrition and Food Science, 2017;13(4):260-278. DOI
- Werner T, Kolisek M, Vormann J, et al. Evaluation of magnesium bioavailability from magnesium citrate and magnesium oxide by measurement of urinary excretion in magnesium-saturated subjects. Magnesium Research, 2019;32(3):63-71. DOI
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized placebo-controlled trial. Nature and Science of Sleep, 2025;17:2027-2040. DOI
- Uberti F, Morsanuto V, Ruga S, et al. Study of magnesium formulations on intestinal cells and influence on myometrial cell relaxation. Nutrients, 2020;12(2):573. DOI
- Demehin OA, Ryan M, Higgins T, et al. Comparison of marine and non-marine magnesium sources: bioavailability and modulation of TRPM6/TRPM7 gene expression in a Caco-2 epithelial model. Nutrients, 2026;18(2):324. DOI
- Garrison SR, Korownyk CS, Kolber MR, et al. Magnesium in skeletal muscle cramps. Cochrane Database of Systematic Reviews, 2020;9(9):CD009402. DOI
- Park H, Qin R, Smith TJ, et al. North Central Cancer Treatment Group (Alliance) Study N10C2: A double-blind, placebo-controlled trial of magnesium supplements to reduce menopausal hot flashes. Menopause, 2015;22(6):627-632. DOI
- Mah J, Pitre T. Oral magnesium supplementation in insomnia in older adults: A systematic review and meta-analysis. BMC Complementary Medicine and Therapies, 2021;21(1):125. DOI
- Pouteau E, Kabir-Ahmadi M, Noah L, et al. Superiority of the magnesium and vitamin B6 combination over magnesium alone in severe stress in healthy adults with low serum magnesium: A single-blind randomized clinical trial. PLoS One, 2018;13(12):e0208454. DOI
- McCabe D, Lisy K, Lockwood C, Colbeck M. Impact of supplementation with essential fatty acids, B vitamins, vitamin C, magnesium and zinc on stress levels in women: A systematic review. JBI Database of Systematic Reviews and Implementation Reports, 2017;15(2):402-453. DOI
- Boyle NB, Lawton C, Dye L. Effects of magnesium supplementation on subjective anxiety and stress: A systematic review. Nutrients, 2017;9(5):429. DOI
- Tarleton EK, Littenberg B, MacLean CD, et al. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One, 2017;12(6):e0180067. DOI
- Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults over 51 years with poor sleep quality. Magnesium Research, 2011;23(4):158-168. DOI
- Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, 2023;201(1):121-128. DOI
- Liu J, Song G, Zhao G, Meng T. Effect of oral magnesium supplementation on leg cramps during pregnancy: A meta-analysis of randomized controlled trials. Taiwanese Journal of Obstetrics and Gynecology, 2021;60(4):609-614. DOI
- Patil S, Falkowski A, Venkataiah VS, et al. The role of electrolytes in muscle pain syndromes: A systematic review and meta-analysis, with implications for temporomandibular disorders. International Dental Journal, 2026;76(3):109488. DOI
- von Luckner A, Riederer F. Magnesium in migraine prophylaxis: is there evidence-based justification? Systematic review. Headache, 2018;58(2):199-209. DOI
- Zhang Y, Xun P, Wang R, et al. Can magnesium improve exercise performance? Nutrients, 2017;9(9):946. DOI
- Veronese N, Berton L, Carraro S, et al. Effect of oral magnesium supplementation on physical performance in healthy older women following a weekly exercise program: randomized controlled trial. The American Journal of Clinical Nutrition, 2014;100(3):974-981. DOI
- Morton RW, Murphy KT, McKellar SR, et al. Systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on gains in muscle mass and strength induced by resistance training in healthy adults. British Journal of Sports Medicine, 2018;52(6):376-384. DOI
- Robinson J, Ferreira A, Iacovou M, Kellow NJ. Effect of nutritional interventions on psychological symptoms of premenstrual syndrome in women of reproductive age: systematic review of randomized controlled trials. Nutrition Reviews, 2025;83(2):280-306. DOI
- Mori S, Tomita T, Fujimura K, et al. Double-blind, placebo-controlled randomized trial of the effect of magnesium oxide in patients with chronic constipation. Journal of Neurogastroenterology and Motility, 2019;25(4):563-575. DOI
- Morishita D, Tomita T, Mori S, et al. Senna versus magnesium oxide in the treatment of chronic constipation: placebo-controlled randomized controlled trial. The American Journal of Gastroenterology, 2021;116(1):152-161. DOI
- Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: meta-analysis of double-blind, placebo-controlled randomized trials. Hypertension, 2016;68(2):324-333. DOI
- Behers BJ, Behers BM, Stephenson-Moe CA, et al. Magnesium and potassium supplementation to reduce systolic blood pressure in the general normotensive population: systematic review and subgroup meta-analysis for optimal dose and duration. Nutrients, 2024;16(21):3617. DOI
- Attinger MC, von Felten S, Rodrigues CL, et al. Open-label, single-center, randomized crossover trial on levothyroxine/magnesium citrate and levothyroxine/magnesium aspartate drug interactions in healthy subjects: the ThyroMag trial. Clinical and Translational Science, 2025;18(11):e70409. DOI
- Ogawa R, Echizen H. Clinically significant drug interactions with antacids: an update. Drugs, 2011;71(14):1839-1864. DOI
- Cunningham J, Rodríguez M, Messa P. Magnesium in chronic kidney disease stages 3 and 4 and in dialysis patients. Clinical Kidney Journal, 2012;5(Suppl 1):i39-i51. DOI
