Which type of magnesium is best?

from Mag. Margit Weichselbraun
on 10.08.2023

There are many different magnesium supplements on the market in different forms: Magnesium capsules, sticks, rubbers and more. But how do you recognise a good magnesium – perhaps even the best – and how do they differ? We will explain this to you here and show a comparison with our products.

Best magnesium product: how do magnesium supplements differ?

Magnesium compounds – of solubility (bioavailability) & content

In nature, magnesium is always present in bound form; depending on the chemical composition, a distinction is made between organic and inorganic compounds. Depending on which compound is present, the magnesium is sometimes better, sometimes less soluble  - a property that affects absorbability and usability. While organic magnesium compounds usually dissolve more easily, inorganic magnesium salts require a significantly acidic pH value.

Why are organic magnesium salts more soluble?

Organic magnesium compounds are also soluble in a less acidic environment, while inorganic magnesium compounds require a truly acidic pH. This only exists in a natural, healthy stomach environment. If magnesium is released from its binding in the stomach, our intestines can absorb it.

However, this does not mean that inorganic magnesium compounds are worse per se. Although they have a poorer solubility, they have a higher magnesium content. In a confined space (such as a capsule), more magnesium can be made available through these connections. Therefore, it makes sense to combine organic and inorganic compounds.

You can find the precise classification of magnesium compounds and further details here:

All about magnesium - effect, daily needs and uses

Tip 1: Seek advice from healthcare professionals if you have a magnesium deficiency. If necessary, a higher dosage is required here.

Tip 2: Potassium improves magnesium absorption

Ingredient composition

The quality of magnesium supplements can differ based on various factors: raw material quality, purity, combination of ingredients.

This is why BIOGENA’s product development department searches worldwide with a lot of passion for the best and most innovative raw materials and ingredients and focuses on the latest state of the art in preparing its formulas.

BIOGENA’s magnesium supplements are also considered the best in terms of purity, because you will not find any unnecessary additives.

Find out more about our purity principle

Dosage forms & dosage

Different pharmaceutical forms have different properties. While some people prefer to dissolve a powder in water, others prefer to swallow magnesium in a capsule. These are individual preferences. However, with regard to the purity described above, it should be mentioned that capsules can be produced free of excipients and additives, while tablets generally contain not only magnesium, but also unwelcome additives to achieve the capsule shape.

Tip: Also pay attention to the composition of powders, liquid forms and capsules.

Ideally, you should consult a doctor to determined the adequate, individually adjusted dosage of magnesium to cover your magnesium requirements. Your trusted healthcare professional can determine your magnesium status with a laboratory diagnostic analysis to determine whether it is covered by your diet. If you have an additional magnesium needs or a magnesium deficiency, healthcare professionals can prescribe a magnesium supplement that is best dosed for your needs. This is because different magnesium supplements have different amounts of magnesium – from gentle doses to high doses.

The assessment also depends on the individual’s needs person

In addition to the various fields of application, our customers also have individual needs in terms of yield and suitability for various dietary habits.

For this reason, wherever possible, we prefer to produce our products vegan wherever possible and offer various pack sizes for favourite products, such as the Siebenalz® magnesium.

Thanks to the uncompromising BIOGENA quality standards, good tolerability and high bioavailability are guaranteed.

BIOGENA magnesium supplements in comparison

Magnesium experts, such as the BIOGENA product development team, are skilled at using the characteristic properties of different types of magnesium. This is how cleverly combined magnesium mixtures are created which are at their best in the respective areas of application.

Figure 1: BIOGENA magnesium supplements: our recommendations for use according to your needs

Which magnesium salts are contained in which supplement?

Magnesium Salt


Organic magnesium compounds


BIOGENA Magnesium citrate

7 Salt Magnesium

Magnesium 150

BIOGENA Magnesium citrate energized

Potassium Magnesium Citrate

Potassium Magnesium Citrate energized

Potassium & Magnesium GL 2000

Magnesium malate

7 Salt Magnesium 

Magnesium gluconate

7 Salt Magnesium

Magnesium 150


7 Salt Magnesium 

Magnesium bisglycinate

Magnesium bisglycinate 125

7 Salt Magnesium

Inoganic Magnesium compounds

Magnesium oxide

7 Salt Magnesium

Magnesium 150

Magnesium carbonate

7 Salt Magnesium

Magnesium 150

Magnesium chloride


Best magnesium for athletes

It may be beneficial for athletes to use a combined supplement with magnesium and its physiological partner potassium. This is because potassium and magnesium play an important role as they contribute to the normal function of the muscles. In addition, exercise influences electrolyte balance. Adequate exogenous intake of minerals such as magnesium can contribute to maintaining the balance of electrolytes in the body during physical exertion. A product containing the amino acid L-glutamine is also suitable for strenuous sports training. Amino acids are important for the body’s own production of proteins, which in turn contribute to the maintenance and increase of muscle mass. L-glutamine is a non-essential amino acid that can also be produced by the human body itself. In the body, the highest L-glutamine concentrations are found in the muscles.

Best magnesium for pregnancy and lactation

Pregnant and breastfeeding women should use high-quality magnesium products that are free from unnecessary additives. Clever blends (e.g. 7 Salt Magnesium) with their sophisticated composition of different soluble and magnesium-rich compounds ensure that a good magnesium supply is always guaranteed – irrespective of the pH value in the digestive tract. In case of sensitive digestion, magnesium bisglycinate supplements are recommended.

More about magnesium in pregnancy and breastfeeding

Best magnesium for stress & tension

People suffering from stress and tension also benefit from especially combined magnesium blends (e.g. 7 Salt Magnesium), which achieve good supply with the anti-stress mineral in every gastrointestinal pH-value situation thanks to their expert composition. Magnesium bisglycinate (included in other compounds in 7 Salt Magnesium) can also be a useful choice, as glycine has a calming and relaxing effect.

Best magnesium for sensitive digestion

Magnesium bisglycinate is particularly recommended for sensitive digestion. The magnesium in chelate form not only stands out due to its high bioavailability, but also offers a lower risk of digestive problems due to its special chemical structure, making it a gentle alternative to other magnesium compounds for sensitive people.

Which magnesium is best for children?

Children can also take a magnesium supplement that is appropriate for their needs and age in consultation with a paediatrician. Which compound or composition is best for the child depends here on their individual situation and should be decided by the paediatrician.

Best magnesium for sleeping

Magnesium bisglycinate is particularly recommended for sleep seekers. The compound provides not only magnesium, but also the amino acid glycine, which has a calming and relaxing effect.

Our test winner & best magnesium: 7 Salt Magnesium

This supplement with seven magnesium compounds performs best in our test, because it not only meets the abovementioned criteria, such as the pure substance principle, simple administration in capsule form and the many different magnesium compounds in one supplement (7 in numbers), but is also particularly well suited for most areas of application.

7 Salt Magnesium 

Seven magnesium compounds, ideally harmonised and combined - With a broad solubility spectrum

To the magnesium complex
Siebensalz® Magnesium


Which magnesium is best cannot be given a blanket answer.  It is important to observe the individual requirements. While magnesium citrate is very well suited for increased need and exercise, you should try magnesium bisglycinate with more tolerable digestion or try the broadly based 7 Salt Magnesium - of course, always in consultation with your trusted medical professional. However, for athletes it may also be beneficial to use a combined supplement with magnesium and its physiological partner potassium.

All our magnesium products at a glance


Although inorganic magnesium compounds usually have a higher magnesium content, organic magnesium compounds can often be better absorbed despite a lower content. Nevertheless, the higher content of inorganic magnesium compounds also has its advantages – e.g. that more can be fit into a capsule.

The best magnesium compound depends on individual requirements, such as tolerability (magnesium bisglycinate) and solubility despite low gastric acid (magnesium citrate).

Which magnesium is best depends on various factors and individual requirements and cannot be answered in such a sweeping way. While magnesium citrate is still easily absorbed even with little stomach acid, magnesium bisglycinate is particularly well tolerated.

Which magnesium capsules are best for you depends on your individual situation. However, high-quality supplements that are free of unnecessary excipients and additives are particularly recommended.

Magnesium citrate is considered the magnesium with the best bioavailability.

Both magnesium compounds have their advantages. While the organic magnesium citrate is more soluble even with a less acidic pH value in the stomach, the inorganic magnesium oxide has a higher magnesium content. Which one is more suitable therefore depends on the pH value situation in the stomach.

Magnesium bisglycinate is a particularly well-tolerated magnesium. Experience shows that the risk of digestive problems is particularly low with this compound.

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