How to Choose a Magnesium Supplement:
Citrate vs Glycinate vs Taurate vs Topical
Same mineral, very different experience. Here's how the four most popular forms of magnesium actually compare.
Magnesium is one of the most popular supplements on the shelf — and one of the most confusing to shop for. Walk into any health store (or scroll any online one) and you'll find half a dozen different "types" of magnesium, each with its own loyal following. Citrate, glycinate, taurate, topical sprays and oils — are they really that different, or is it all marketing?
The short answer: the mineral is the same, but the form it's bound to changes how well it's absorbed, how it sits with your digestive system, and what it's best suited for. Here's a practical breakdown to help you choose the right one.
Why the Form Matters
Magnesium on its own is unstable, so supplement manufacturers bind it to another compound (a "chelate" or salt) to stabilise it and help your body absorb it. That carrier compound is what actually differentiates one magnesium product from another — it affects bioavailability, gut tolerance, and in some cases brings its own general wellbeing properties along for the ride.
The Four Main Forms, Compared
Magnesium bound to citric acid — one of the most widely available and affordable forms on the market. It's well absorbed compared to older, cheaper forms like magnesium oxide, and has a natural osmotic effect in the gut, which is why it's a common choice for supporting regularity.
Generally well tolerated at moderate doses, but higher doses are more likely to have a loosening effect on the bowels than other forms — worth keeping in mind if a sensitive stomach is a concern.
Magnesium bound to the amino acid glycine. This is one of the gentlest forms on the digestive system, making it a popular pick for people who find other forms upset their stomach — and it's considered highly bioavailable.
Glycine itself is a calming amino acid, which is part of why this form is often chosen as part of an evening wind-down routine.
Magnesium bound to the amino acid taurine, which plays a role in supporting normal cardiovascular and nervous system function. It's well tolerated, with minimal laxative effect.
Less common — and often a bit pricier — than citrate or glycinate, but favoured by people who specifically want the taurine pairing alongside their magnesium intake.
Applied to the skin rather than taken orally, topical magnesium bypasses the digestive system entirely — useful for anyone who finds oral magnesium hard on the gut. It's often used directly on tired or overworked muscles for a targeted approach.
The extent to which magnesium is absorbed through the skin is still debated in the research, so it's generally seen as a nice complement to — not necessarily a replacement for — oral magnesium. A mild tingling sensation on first use is common, especially on sensitive skin.
Quick Comparison
| Form | Gut Tolerance | Bioavailability | Typical Use Case |
|---|---|---|---|
| Citrate | Moderate (can loosen stools) | Good | Everyday, general use |
| Glycinate | Very gentle | High | Evening / relaxation routine |
| Taurate | Gentle | Good | Cardiovascular & nervous system wellbeing |
| Topical | N/A — no digestion involved | Debated | Targeted, muscle-focused, gut-sensitive users |
So, Which One Should You Choose?
There's no single "best" magnesium — it depends on what you're prioritising. A sensitive stomach points toward glycinate. Wanting a digestive nudge alongside your magnesium makes citrate a natural fit. The taurine pairing makes taurate worth the extra spend for some. And if you'd rather avoid oral supplements altogether, or want to target specific muscles, topical is worth exploring.
Many people also find success combining forms — for example, an oral glycinate for daily use and a topical spray for after a workout.
- Start with the form that matches your main goal — gut comfort, general daily use, cardiovascular support, or targeted muscle use.
- If a new form causes digestive upset, it's fine to try a gentler alternative like glycinate.
- Topical magnesium is a good complement to an oral form rather than a straight swap.
- If you're on medication or managing a health condition, check with your doctor or pharmacist before starting any new supplement, as magnesium can interact with certain medications.
Looking for premium magnesium supplements in NZ?
We stock only third-party tested magnesium formulas — chosen for their bioavailability and purity.
Shop at Wellness Dispatch →Questions? Reach us at info@wellnessdispatch.co.nz
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