Best magnesium supplements in Singapore: 6 different types explained
Magnesium supplements are having their moment in the wellness spotlight as one of the
best supplements for men and women 
“Magnesium supplements can be helpful for certain groups. Many benefits are universal, though some may be more relevant to specific life stages or sexes,” said Ms Loh Win Nie, Vice President of the Singapore Nutrition and Dietetics Association (SNDA) and currently a Senior Lecturer at Temasek Polytechnic.
But exactly what does magnesium do for the body? What is the difference between the various types of magnesium supplements? And is it good to take magnesium everyday? Here is what you need to know when choosing the best magnesium supplement for your needs.
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What does magnesium do for the body?
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How much magnesium do you need a day?
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Who can benefit from taking magnesium supplements?
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What type of magnesium supplement is best?
Disclaimer: Make sure to consult with your doctor or an accredited dietitian before starting on any supplements to ensure they are safe and appropriate for you.
While magnesium does not get as much attention as calcium or vitamin C or even
collagen supplements
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Regulate muscle and nerve function
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Energy metabolism
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Blood sugar control
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Protein synthesis
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Support and maintain bone health
According to the US National Institutes of Health guidelines, the recommended dietary allowance for a healthy adult over 18 years old is 400 to 420 mg per day for men and 310 to 320 mg per day for women.
There is no official Singapore Recommended Dietary Allowance, but Loh confirms this is not an oversight. Few actually track their magnesium intake in milligrams.
A more practical approach is to adopt the easy-to-remember
My Healthy Plate
“Singapore’s public health approach focuses on food-based dietary guidance rather than individual nutrient targets,” she said.
Regardless, the Health Sciences Authority has set a maximum daily limit for magnesium in supplements at 350 mg for adults. This establishes a safe maximum to take in a concentrated form and prevents excessive consumption.
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While a healthy diet is the foundation, Loh explains magnesium supplements can be helpful for those who struggle to meet their needs through food because of lifestyle, health conditions, or physiological demands.
“People who eat a lot of processed foods, fast food, or refined grains but little vegetables, nuts, seeds, and wholegrains are more likely to have low magnesium intake,” said Loh.
Active individuals often deplete magnesium more rapidly, as they lose it through sweat. Magnesium deficiency can also show up in individuals with medical conditions such as Crohn’s disease or celiac disease.
If you do take magnesium supplements, know they are best consumed with food to minimise potential stomach upset and ensure better absorption.
There are many types of magnesium supplements available on the market, with the most common being magnesium glycinate, oxide, and citrate. Other magnesium supplements include magnesium taurate, L-threonate, and malate.
Each has different bioavailability (i.e. how well it’s absorbed) and a specific primary effect.
Loh cautions to speak with a doctor or accredited dietitian before purchasing magnesium supplements as “it is common to see people buy supplements based on marketing claims.” Taking the wrong form or excessive amounts may be ineffective and even cause side effects such as diarrhoea, nausea, and abdominal cramping.
Ultimately, what type of magnesium supplement is best for you will depend on your health goals and individual needs. Here is a general guideline:
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Magnesium glycinate: Best magnesium supplement for better sleep
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Magnesium citrate: Best magnesium supplement for boosting magnesium levels
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Magnesium oxide: Best magnesium supplement for constipation relief
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Magnesium taurate: Best magnesium supplement for heart health
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Magnesium L-threonate: Best magnesium supplement for brain health
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Magnesium malate: Best magnesium supplement for muscle pain and fatigue
Magnesium glycinate (or bisglycinate) is magnesium combined with glycine, an amino acid crucial for building collagen. It is highly bioavailable and gentle on the stomach.
Due to its calming properties, magnesium glycinate is recommended for improved sleep quality, stress and anxiety management. It is suggested to take magnesium glycinate an hour or two before bed.
Magnesium glycinate is also one of the best magnesium supplements for athletes and best magnesium supplements for muscles.
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Wake up feeling more restful after taking Doctor’s Best High Absorption Magnesium. Aside from improved sleep, taking the magnesium supplement can help muscle relaxation, nerve function, and bone health.
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Ashwagandha roots are typically used in ayurvedic wellness practices for reducing anxiety and stress and improving sleep quality. Combined with magnesium glycinate, it makes for a powerful blend to support relaxation and overall well-being.
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Support relaxation and your muscle and bone health with Solaray’s magnesium glycinate vegcaps. Each serving of the vegan dietary supplement contains 5 mg of BioPerine, a highly concentrated extract of black pepper, which aids in the absorption of magnesium.
Magnesium citrate is a form of magnesium mixed with citric acid. It can be considered one of the best absorbed magnesium supplements which makes it good for improving magnesium levels, easy on the stomach and versatile.
Known for its laxative effect, magnesium citrate can be used to provide gentle relief from constipation and promote healthy bowel movements.
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If you don’t like swallowing pills, this water-soluble form of magnesium citrate may be a friendlier way to consume magnesium citrate. The liquid formula comes in mixed berry flavour and is free from most common allergens.
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Designed to deliver magnesium in citrate form, these certified non-GMO, gluten- and allergen-free capsules are one way to supplement your magnesium intake. The vegan, high-quality option is also free of artificial colours and preservatives.
Like magnesium citrate, magnesium oxide is also used as short-term solution constipation relief. It can be found in powder, soft gel or tablet form.
You may find magnesium oxide supplements offering a high magnesium content per dose. But magnesium oxide is poorly absorbed and not typically recommended to correct magnesium deficiency.
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If you’re looking to take magnesium oxide for improved bowel movement, assess your tolerance by starting with a lower dose and gradually increasing it as needed. The recommended way to consume powdered magnesium oxide is to mix it into cold water or a clear liquid and take it with a meal.
Original price: $26.89 (29 per cent off)
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Another way to consume magnesium oxide is in a softgel form. This Sports Research supplement uses biolipid delivery with MCT oil and sunflower lecithin to enhance the mineral’s absorption.
Magnesium taurate comes from combining magnesium with the amino acid taurine. Aside from promoting calmness, it can help with cardiovascular function, regulating blood pressure, and enhancing energy.
This is why magnesium taurate is often considered among the best magnesium supplements for heart health. Of the different types of magnesium supplements, magnesium taurate is one of the best absorbed magnesium supplements and less likely to cause a laxative effect.
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This vegan magnesium taurate supplement from Swanson combines two important nutrients into one formula. It is gentle on the stomach and can be a good option to improve sleep quality and support your overall heart, bone, and muscle health.
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Support your health and emotional well-being with KAL’s magnesium taurate supplement. The vegan product has “clean-only” ingredients and is free from gluten, soy, and dairy. The recommended serving of two tablets delivers 400 mg of magnesium.
While magnesium L-threonate provides the same support as its counterparts, its additional benefit lies in its efficacy at crossing the blood-brain barrier. The result is brain-boosting effects which include improved cognitive functions.
Like magnesium citrate, magnesium L-threonate is also a good option if you’re looking for a supplement to promote sleep and manage stress and anxiety. It is one of the best absorbed magnesium supplements.
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Enhance your mental clarity and memory and improve your sleep quality and mood with this magnesium L-threonate supplement. The magnesium supplement is kosher, non-GMO, and suitable for a vegetarian and vegan diet.
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Mix this tropical punch-flavored powdered magnesium supplement with water or your favorite drink for improved overall brain performance. As magnesium L-threonate is one of the best absorbed magnesium supplement types, this product is good for improving magnesium levels.
Magnesium malate is a good option for restoring magnesium levels as the body absorbs it well. It has been linked to supporting muscle function and recovery, aiding in blood sugar regulation, and relieving chronic pain.
This makes magnesium malate one of the best magnesium supplements for athletes and best magnesium supplements for muscles.
Aside from possibly helping with migraines, magnesium malate may be helpful for fibromyalgia and those experiencing chronic pain.
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Add a scoop of this unflavoured magnesium malate powder to water or your beverage of choice to support muscle recovery, healthy sleep, and mood. This Seeking Health supplement is free of artificial colours and flavours and is GMO-free.
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Boost your energy levels and magnesium levels with this magnesium malate supplement. Note that each serving size is 6 capsules and delivers 3,750 mg of magnesium. To stay within recommended magnesium guidelines, you could take one capsule with a meal and adjust your dosage accordingly.
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Boost your magnesium levels and alleviate muscle tenderness and fatigue when you take Thorne’s Magnesium CitraMate. This gluten-free product is a combination of magnesium citrate and magnesium malate, so you get the benefits of both.
All prices are correct at time of publication
The best magnesium supplement to take will depend on your health goal. For example, if you want to have better bowel movements, magnesium citrate and oxide would be more suitable. Speak to a doctor or credited dietitian for more information.
Green leafy vegetables, nuts, beans, bananas, berries, and wholegrains are good sources of magnesium.
Here are some suggestions on how to incorporate more magnesium into your daily diet:
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A handful of pumpkin seeds, almonds or cashews: 20 to 40 per cent of your daily needs
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Adding a serving of spinach and dark green leafy vegetables to your meals: about a third of your daily needs
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Opting for brown rice instead of white rice: a cup of cooked brown rice provides 20 per cent of daily needs
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Adding a serving of beans, tofu, tempeh or lentils to your daily diet: about 25 per cent of your daily needs
According to Loh, women may be more susceptible to magnesium deficiency than men due to hormonal fluctuations.
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Pregnancy: Needed for foetal development and maternal health. Morning sickness and dietary changes may further reduce intake.
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Menstrual cycle: Magnesium levels can drop in the second half of the menstrual cycle, especially in the days leading up to menstruation. This may explain why magnesium supplementation can help relieve premenstrual symptoms.
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Menopause: Falling oestrogen levels, increased risk of bone density loss and osteoporosis, can affect magnesium absorption and utilisation.
Generally, it is okay for healthy adults to take magnesium supplements every day as long as you stay within recommended guidelines.
However, if you have pre-existing conditions like kidney problems or are on medication, it is advisable to speak with a doctor before taking magnesium supplements daily.
Consuming too much calcium can prevent magnesium from being absorbed.
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