Which magnesium is best? Scientific comparison & buying guide 2025
Magnesium is an essential mineral involved in more than 600 biochemical reactions in the human body. It plays a key role in muscle function, the nervous system, energy metabolism, and sleep quality. But which compound is optimal? In this article, we compare the most popular forms, such as Magnesium Glycinate, Magnesium Citrate, and Magnesium L-Threonate (Magtein®), based on evidence – with clear recommendations on purchasing, intake, and value for money.
Why is magnesium so important?
Magnesium supports key bodily functions:
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normal muscle function and nerve signal transmission
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maintenance of electrolyte balance
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mental health, sleep, and stress regulation
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cognitive performance
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Energy metabolism (ATP production)
A deficiency often manifests as muscle cramps, nervousness, or concentration problems. High-quality dietary supplements can specifically meet the body's needs.
Magnesium Malate 120 capsules
€25,00€20,00
Magnesium Taurate 120 Capsules
€29,00€24,90
The best forms of magnesium compared
1. Magnesium Glycinate – well-tolerated and effective
Magnesium Glycinate combines magnesium with the amino acid glycine. It is considered one of the best-tolerated compounds – ideal for stress, sleep disorders, or a sensitive stomach. Studies show positive effects on the nervous system and sleep quality.
Benefits:
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high bioavailability
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does not have a laxative effect
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calming effect
Experiences: Particularly suitable for inner restlessness, sleep problems, and nervous strain.
Price: from €18 per monthly pack at MST Nutrition
2. Magnesium Citrate – quickly available for cramps
Magnesium Citrate is organically bound and particularly rapidly bioavailable. Ideal for physically active people or for acute muscle cramps. Studies demonstrate rapid effectiveness.
Benefits:
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rapid absorption
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ideal for muscle cramps and sports
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good value for money
Price: from approx. €15 per monthly pack
3. Magnesium L-Threonate (Magtein®) – for the brain
Magtein® is the only magnesium compound proven to cross the blood-brain barrier. Studies show improvements in memory, concentration, and mental clarity. It was specifically developed to support cognitive function.
Benefits:
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targeted effect in the brain
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increases neuronal magnesium concentration
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ideal for focus, memory, and mental performance
Special feature: MST Nutrition is an official license partner of Magtein® and is one of the few providers in Germany permitted to use original Magtein® raw material.
Price: from approx. €29 – available from MST Nutrition
When should you take magnesium?
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Evening: Magnesium Glycinate for relaxation and sleep support
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After training: Magnesium Citrate for recovery
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Morning or midday: Magnesium L-Threonate for mental performance
How much magnesium per day?
Recommended daily intake according to DGE:
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Men: 350–400 mg
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Women: 300–350 mg
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Breastfeeding women: 390 mg
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Teenagers: up to 400 mg
Individual needs may be higher during periods of stress, sports, or pregnancy.
MST Nutrition – Quality from Germany
MST Nutrition offers high-quality magnesium supplements in vegan capsule or tablet form. All products are:
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made in Germany
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laboratory-tested and pure
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free from artificial additives
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based on clinically tested compounds
Special feature: Official Magtein® license partner for Magnesium L-Threonate
Conclusion – which magnesium is the best?
| Goal | Recommended form of magnesium |
|---|---|
| Stress, sleep, nervous system | Magnesium Glycinate |
| Muscle cramps, sports | Magnesium Citrate |
| Concentration, cognitive performance | Magnesium L-Threonate (Magtein®) |
Those who value quality, bioavailability, and scientific validation are making an informed choice with products from MST Nutrition. The official license agreement with Magtein® in particular sets MST clearly apart in the premium segment.
Scientific sources:
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Gröber U et al. (2015). Magnesium in prevention and therapy. Nutrients. DOI: 10.3390/nu7095388
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Schwalfenberg GK, Genuis SJ (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica.
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de Baaij JHF et al. (2015). Magnesium in man: implications for health and disease. Physiol Rev.
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Abbasi B et al. (2012). The effect of magnesium on primary insomnia in elderly. J Res Med Sci.
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Zhang Y et al. (2019). Magnesium and muscle cramps. Muscle Nerve.
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Slutsky I et al. (2010). Elevating Brain Magnesium Enhances Memory. Neuron.
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Liu G et al. (2016). Cognitive effects of Magnesium L-Threonate. J Alzheimers Dis.
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DGE (2023). Magnesium reference values. www.dge.de
