TL;DR: Magnesium powers over 300 essential processes in your body — from energy and sleep to muscle function and stress response. Two of the most common forms you’ll see on supplement shelves are magnesium glycinate and magnesium citrate. Both are great, but each works a little differently. Here’s what to know before you choose.
Why magnesium matters
If you’ve ever felt tense, restless, or fatigued even after a full night’s sleep, your body might be craving magnesium. This essential mineral plays a role in everything from nerve function to energy production, muscle recovery, and even bone strength.
Despite being found in everyday foods, research shows many Australians don’t meet their magnesium needs through diet alone (HealthDirect, 2024). Over time, low magnesium can cause symptoms like fatigue, headaches, muscle cramps, and irregular heart rhythms.
Magnesium from food: your first line of defence
Before reaching for a supplement, it’s worth checking your plate. The best dietary sources include:
- Leafy greens like spinach and kale
- Nuts and seeds such as almonds, cashews and pumpkin seeds
- Legumes (chickpeas, lentils, black beans)
- Wholegrains like brown rice and whole-wheat bread
- Oily fish such as salmon and mackerel
- Avocado, banana, and even dark chocolate
Still, even a healthy diet doesn’t always cut it. Busy lifestyles, processed foods and stress can all deplete magnesium stores - which is where supplementation can help.
Magnesium Supplementation: Citrate vs Glycinate
There are many forms of magnesium, but these two are among the most popular. Let’s break down the difference.
Magnesium Citrate
Think of citrate as the “fast-acting” option. It’s magnesium bound with citric acid, which makes it easier to absorb than some other forms (like magnesium oxide).
It’s great for:
- Supporting muscle health and reducing cramps
- Energy and metabolism
- Promoting regular bowel movements (due to its mild laxative effect
Citrate is a great all-rounder, just note it might not suit sensitive stomachs.
Magnesium Glycinate
Glycinate is magnesium combined with the amino acid glycine, which helps your body absorb it gently and efficiently.
This form shines for:
- Sleep and relaxation support
- Calming the nervous system
- Easing muscle tension without digestive discomfort
It’s one of the most bioavailable forms, making it ideal for long-term use or those with sensitive digestion.
How much magnesium do Australians need?
According to the National Health and Medical Research Council (NHMRC), adults need around:
| Group | Recommended daily intake |
|---|---|
| Men under 30 | 400 mg |
| Men over 31 | 420 mg |
| Women under 30 | 310 mg |
| Women over 31 | 320 mg |
| Pregnant/breastfeeding women | 350 mg |
While food should always come first, supplements can help bridge the gap, just avoid overdoing it. Too much magnesium (especially from supplements) can cause cramping, diarrhoea or nausea.
Choosing a quality magnesium supplement
When choosing a magnesium product in Australia, look for:
- TGA-approved (Therapeutic Goods Administration) formulations
- Clear labelling with dosage and active ingredients
- High-quality manufacturing under Good Manufacturing Practice (GMP) standards
All Vitable products are TGA-listed, Australian-made, and delivered in compostable daily sachets - making it simple to stay consistent. Take the short quiz here to discover your personalised daily vitamin pack.
FAQs
Can I take magnesium every day?
Yes, it’s safe for most people when taken within the recommended dosage. Always check with your healthcare provider if you’re on medication.
How long does it take to feel the effects?
Most people notice benefits after 1–2 weeks of consistent use.
What will happen if I choose a lower quality magnesium supplement?
If you choose a lower quality magnesium supplement, your body may absorb less of it, meaning you won’t experience the full benefits, and it may cause digestive discomfort like bloating or diarrhoea.
What are the benefits of choosing an easily absorbed form of magnesium?
Choosing an easily absorbed form (like magnesium glycinate or citrate) helps ensure better uptake into your cells, leading to faster relief from muscle cramps, improved sleep, and calmer nerves.
References
- HealthDirect – Magnesium
- PubChem – Citric Acid
- PubMed Central – Magnesium in Human Health and Disease (PMC5637834)
- ScienceDirect – Magnesium Glycinate
- HealthDirect – Foods High in Magnesium
