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 balance, and sleep quality. But which compound is best? In this article, we compare the most popular forms, such as magnesium glycinate, magnesium citrate, and magnesium L-threonate (Magtein®), based on scientific evidence – with clear recommendations for buying, taking, and value for money.

Why is magnesium so important?

Magnesium supports essential bodily functions:

normal muscle function and nerve impulse transmission
maintenance of electrolyte balance
mental well-being, sleep, and stress regulation
cognitive performance
energy metabolism (ATP production)

A deficiency often presents as muscle cramps, nervousness, or concentration problems. High-quality dietary supplements can help specifically meet the body's needs.

- 20%

Magnesium Malate 120 capsules

~~€25,00~~€20,00

- 14%

Magnesium Taurate 120 Capsules

~~€29,00~~€24,90

Magtein® Magnesium L-Threonat 1000 mg pro Kapsel

Magtein® Magnesium L-Threonate

€44,90

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:

high bioavailability
non-laxative
calming effect

Experiences: Particularly suitable for inner restlessness, sleep problems, and nervous strain.

Price: from €18 per monthly supply at MST Nutrition

2. Magnesium Citrate – fast-acting for cramps

Magnesium citrate is organically bound and particularly fast-acting. Ideal for physically active people or for acute muscle cramps. Studies confirm its rapid effectiveness.

Benefits:

fast absorption
ideal for muscle cramps and sports
good value for money

Price: from approx. €15 per monthly supply

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:

targeted effect in the brain
increases neuronal magnesium levels
ideal for focus, memory, and mental performance

Special feature: MST Nutrition is an official Magtein® license partner and is one of the few suppliers in Germany authorized to use genuine Magtein® raw material.

Price: from approx. €29 – available from MST Nutrition

Magtein® Magnesium L-Threonate 1000 mg per capsule

When should you take magnesium?

Evening: Magnesium Glycinate for relaxation and sleep support
After training: Magnesium Citrate for recovery
Morning or midday: Magnesium L-Threonate for cognitive performance

How much magnesium per day?

Recommended daily intake according to the DGE:

Men: 350–400 mg
Women: 300–350 mg
Breastfeeding women: 390 mg
Adolescents: up to 400 mg

Individual requirements may be higher during periods of stress, when playing sports, or during pregnancy.

MST Nutrition – Quality from Germany

MST Nutrition offers high-quality magnesium supplements in vegan capsule or tablet form. All products are:

made in Germany
laboratory-tested and pure
free from artificial additives
based on clinically tested compounds

Special feature: Official Magtein® license partner for Magnesium L-Threonate

Conclusion – which magnesium is best?

Goal	Recommended form of magnesium
Stress, sleep, nervous system	Magnesium Glycinate
Muscle cramps, sports	Magnesium Citrate
Concentration, brain performance	Magnesium L-Threonate (Magtein®)

If quality, bioavailability, and scientific validation matter to you, choosing products from MST Nutrition is a well-informed decision. Its official license agreement with Magtein® sets MST apart in the premium segment.

Scientific sources:

Gröber U et al. (2015). Magnesium in prevention and therapy. Nutrients. DOI: 10.3390/nu7095388
Schwalfenberg GK, Genuis SJ (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica.
de Baaij JHF et al. (2015). Magnesium in man: implications for health and disease. Physiol Rev.
Abbasi B et al. (2012). The effect of magnesium on primary insomnia in elderly. J Res Med Sci.
Zhang Y et al. (2019). Magnesium and muscle cramps. Muscle Nerve.
Slutsky I et al. (2010). Elevating Brain Magnesium Enhances Memory. Neuron.
Liu G et al. (2016). Cognitive effects of Magnesium L-Threonate. J Alzheimers Dis.
DGE (2023). Reference Values for Magnesium. www.dge.de

Which magnesium is best? Comparison of forms + buying guide 2025