~80% absorbed
Magnesium glycinate (bisglycinate)
A compound of magnesium and the amino acid glycine. One of the most bioavailable forms of magnesium and the gentlest on digestion, so it suits a sensitive gut. Glycine also supports the nervous system: it reduces anxiety, helps you fall asleep and stabilizes mood. Suitable for insomnia, PMS and heightened anxiety. Well tolerated during pregnancy.
Helps with insomnia
the glycine it contains works as a mild sedative, helps you fall asleep faster and improves the quality of your night's sleep.
Reduces anxiety
suits people who often feel nervous or anxious and can't relax in the evening.
Lowers stress levels
reduces irritability, mood swings and negative reactions.
Gentle on digestion
does not cause stomach or intestinal side effects, even with long-term use.
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How to order magnesium, other vitamins and supplements from iHerb via Pochtoy.com
1Sign up on Pochtoy.comyour personal US warehouse address is issued right after registration.
3Parcels at the warehouseare consolidated into one shipment and travel to Russia in 5-10 days.
4Get your magnesiumpick up your parcel at a convenient pickup point.
~80% absorbed
Magnesium taurate
A compound of magnesium and the amino acid taurine – a specialized form for the heart and blood vessels. Taurine helps regulate heart rhythm, reduces strain on blood vessels and lowers sensitivity to stress. Used for high blood pressure, rapid heartbeat and anxiety linked to cardiovascular complaints.
Supports heart function
taurine helps the heart muscle work more steadily, especially with age-related changes.
Helps with high blood pressure
is used as part of a blood pressure normalization program.
Reduces rapid heartbeat
reduces the feeling of a "pounding heart" during anxiety and stress.
Eases anxiety linked to heart complaints
helps people who are bothered by a rapid pulse or heart palpitations.
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Absorption ~75-80%
Magnesium L-threonate
A patented form called Magtein, developed by scientists at the Massachusetts Institute of Technology. It is the only form of magnesium that raises magnesium levels directly in brain tissue, not just in the blood. It affects memory, focus, and thinking speed.
Improves memory
raises magnesium levels in brain tissue, which has a positive effect on memorizing information.
Supports concentration
helps you stay focused longer during mental work.
Slows brain aging
is used to reduce cognitive changes.
Relieves mental fatigue
reduces the "foggy head" feeling after prolonged mental strain.
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Absorption ~75%
Magnesium malate
A compound of magnesium and malic acid. Malate takes part in energy production in cells. It helps with chronic fatigue, feeling groggy in the morning, and low stress resistance. It is gentle on digestion.
Restores energy in chronic fatigue
helps people who wake up feeling groggy and unrested after sleep.
Reduces muscle pain
eases dull muscle aches, especially in people with a sedentary lifestyle.
Helps with low energy
is suitable for a general decline in energy and performance.
Aids recovery after workouts
speeds up recovery after intense physical exertion.
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~60-90% absorbed
Magnesium Chelate
A general name for forms in which magnesium is bound to amino acids. Chelated forms include glycinate, lysinate, aspartate, taurate, and L-threonate. The body treats this complex like ordinary protein and absorbs it easily. A universal choice for any goal.
Replenishes magnesium deficiency across the board
works for any goal, from supporting sleep to helping with cramps.
Doesn't cause side effects
chelated forms don't irritate the stomach or cause discomfort in the gut.
Works well with other supplements
can be taken together with most multivitamin complexes.
Suitable for long-term courses
can be taken for months without side effects.
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~40% absorbed
Magnesium Aspartate
A compound of magnesium and aspartic acid. This form is tonic, gives you energy, and is good for taking in the morning. It's rarely found in its pure form and is more often part of combined formulas.
Gives you an energy boost
gives you a boost of energy without stimulants or caffeine.
Supports morning focus
helps you wake up faster and get into your work rhythm.
Helps with seasonal apathy
suits low mood and loss of energy in autumn and winter.
Suitable for athletes
is included in supplements for active people.
What to buy on iHerb
~30% absorbed
Magnesium Citrate
A compound of magnesium and citric acid, the most common form on the market. It relieves muscle spasms and night leg cramps well, and helps with stress and sleep problems. It acts quickly, with a noticeable effect within 2-3 hours of taking it. It also suits people prone to constipation.
Relieves nighttime calf cramps
helps those who wake up from sharp leg pain.
Helps with stress
softens the body's reaction to nervous overstrain.
Regulates bowel function
suits people with regular constipation thanks to its mild laxative effect.
Dissolves easily in water
the powder form suits those who have trouble swallowing pills.
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Magnesium B6
Not a separate form of magnesium, but a combination of any magnesium form with vitamin B6. B6 improves how well cells absorb magnesium and helps keep it inside the cells. B6 also supports the nervous system, so magnesium B6 supplements work on the nerves more strongly than magnesium alone.
Helps with stress and anxiety
a classic combination for the nervous system.
Reduces headache frequency
when taken as a course, it reduces migraines and tension headaches.
Supports you during PMS
one of the most popular supplements for women with severe premenstrual syndrome.
Suitable for teenagers
helps during periods of active growth, when the nervous system is overloaded.
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Calcium Magnesium
Citrate forms of calcium and magnesium in a single tablet, usually in a 2:1 ratio. Magnesium is needed for calcium absorption and for building it properly into bone – without magnesium, calcium can be deposited in blood vessels. Suitable for women over 40, people at risk of weakened bones, and those who train actively.
Supports bone strength
magnesium ensures calcium is properly built into bone tissue.
Protects against age-related bone changes
suitable for women during and after hormonal changes.
Strengthens tooth enamel
taking the minerals together supports dental health.
Protects blood vessels
prevents excess calcium from being deposited in blood vessel walls.
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Absorbed: ~4%
Magnesium oxide
A compound of magnesium and oxygen – the most common form in the mass-market pharmacy segment thanks to its low price. Because of its poor absorption, it is practically not used to correct magnesium deficiency. If the label lists magnesium oxide without any other forms, that's a reason to choose a different supplement.
Works as a one-time laxative
effective for acute constipation as a one-time measure.
Reduces heartburn
has a mild antacid effect.
Inexpensive
the main reason manufacturers include it in cheap supplements.
Not suitable for regular use
too little is absorbed to have a real effect.
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Topical: Magnesium sulfate (Epsom Salt, bath powder)
Magnesium sulfate is hardly ever used as an oral supplement and is not very effective that way. However, it is widely used as Epsom salt, a crystalline powder that you dissolve in warm water for baths and foot soaks. Absorbed through the skin, magnesium has a local relaxing effect on the muscles and nervous system.
Relaxes muscles after workouts
a warm Epsom salt bath relieves tension after workouts and a hard day at work.
Relieves tired legs
foot soaks reduce swelling and heaviness at the end of the day.
Softens skin
regular baths make skin smoother and help with dryness and flaking.
Helps you fall asleep
a warm salt bath before bed relaxes the body and prepares you for sleep.
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Topical: Magnesium oil (magnesium chloride, skin spray)
A concentrated magnesium chloride solution in the form of a spray, lotion or gel applied to the skin. Despite the name, it is not an oil but a saturated salt solution with an oily feel to the touch. In this form, magnesium is absorbed through the skin, a method known as transdermal. It bypasses the digestive system, which is handy for people who get stomach discomfort from regular magnesium tablets.
Relieves muscle spasms locally
apply it directly to a cramped muscle: calf cramps, neck pain and back tension go away faster.
Suitable for a sensitive stomach
it doesn't pass through digestion, so it's well tolerated by those who can't take magnesium tablets.
Helps you relax before bed
applying it an hour before bed gives a gentle, relaxing effect.
Convenient for athletes
use it right after a workout on the muscle groups you trained to speed up recovery.
What to buy on iHerb
Magnesium's Hidden Benefits
Magnesium isn't just about sleep and stress. This mineral plays a role in the nervous system, muscles, heart and metabolism. It helps you cope with everyday overload, recover after physical exertion and support health at the cellular level.
Recovery and the nervous system
Muscles and physiology
- Help with night sweats. Magnesium is involved in thermoregulation and nervous system function, reducing the body's excessive reactions during sleep.
- Relief from constipation. Magnesium's effect here (especially citrate and oxide) is well known, but many people don't connect their problem with a mineral deficiency. For people with chronic constipation, regular magnesium intake often solves the problem better than laxatives.
- Fewer PMS symptoms and menstrual pains. Magnesium relieves uterine muscle spasms and reduces pain and mood swings in the days before your period. Especially when combined with B6.
Metabolism and prevention
- Fewer chocolate cravings. Chocolate is one of the richest food sources of magnesium. When you crave chocolate, it's often a sign of magnesium deficiency rather than hunger. Taking magnesium can sometimes reduce these cravings.
- Kidney stone prevention. Magnesium reduces the absorption of oxalates in the intestines and lowers their concentration in urine. For people prone to oxalate stones, magnesium citrate reduces the risk of new stones forming.
- Better condition with insulin resistance and prediabetes. Magnesium is involved in regulating glucose and the sensitivity of cells to insulin. Magnesium deficiency is more common in people with metabolic syndrome, and replenishing it improves their markers.
Other effects under study
- Help with tinnitus (ringing in the ears). Some studies link chronic ringing in the ears with magnesium deficiency and a positive effect from taking it.
- Relief from asthma symptoms. Magnesium relaxes the smooth muscles of the bronchi. Taking supplements as a course may reduce the frequency of attacks in people with mild to moderate asthma.
- Support for chronic fatigue syndrome and fibromyalgia. Magnesium malate is one of the main recommendations for these conditions.
Important: magnesium is best absorbed as citrate, glycinate, malate or taurate. The dosage is chosen individually. Consult a specialist before you start taking supplements.
How to order magnesium, other vitamins and supplements from iHerb via Pochtoy.com
1Sign up on Pochtoy.comyour personal US warehouse address is issued right after registration.
3Parcels at the warehouseare consolidated into one shipment and travel to Russia in 5-10 days.
4Get your magnesiumpick up your parcel at a convenient pickup point.
* Prices in Russian rubles are approximate and calculated at the Central Bank rate on the date of publication.
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