Solgar Magnesium Explained: Which Type of Magnesium Is Right for You?
Magnesium is involved in hundreds of processes in the body, so it is perhaps unsurprising that magnesium supplements have become increasingly popular. But once you start shopping for one, things can get confusing quickly.
Magnesium citrate, magnesium glycinate, chelated magnesium, magnesium with vitamin B6 — are they all doing different things? And which one should you choose?
The first thing to understand is that magnesium is magnesium. Once absorbed, it contributes to normal muscle function, nervous-system function, psychological function, energy-yielding metabolism, electrolyte balance and the maintenance of normal bones. It also contributes to the reduction of tiredness and fatigue.
Where supplements differ is primarily in the form the magnesium is attached to, how well it is absorbed and tolerated, the amount of magnesium supplied, and whether other nutrients are included alongside it.
Solgar offers several different formulations, making it possible to choose a product according to those priorities rather than simply reaching for the first bottle labelled magnesium.
Why does the form of magnesium matter?
Magnesium cannot simply appear on its own in a supplement. It is combined with another substance to create compounds such as magnesium citrate, magnesium bisglycinate and magnesium oxide.
These forms can differ in characteristics including solubility, bioavailability and gastrointestinal tolerance.
That means there isn't necessarily one universally best magnesium. A person looking for a straightforward, readily absorbed magnesium supplement may favour citrate, while someone particularly concerned about digestive tolerance may prefer glycinate. Others may want magnesium combined with calcium, zinc or vitamin B6.
Here is how the main Solgar options compare.
Solgar Magnesium Citrate: a versatile everyday magnesium
Best suited to: People looking for a straightforward, well-absorbed magnesium supplement for everyday nutritional support.
Solgar Magnesium Citrate 60 Tablets
Solgar Magnesium Citrate 120 Tablets
Magnesium citrate combines magnesium with citric acid. It is a widely used form because of its good solubility and absorption characteristics.
Solgar's recommended daily serving of two Magnesium Citrate tablets provides 400mg of magnesium. The 60-tablet pack therefore provides around 30 days' supply, while the 120-tablet version provides around 60 days.
This makes citrate a useful all-round option for people who want magnesium without additional vitamins or minerals.
You may sometimes see magnesium citrate associated with bowel regularity because larger quantities of magnesium salts can have an osmotic or laxative effect. However, Solgar Magnesium Citrate is sold as a nutritional supplement rather than a treatment for constipation, so it is better to choose it for its magnesium content rather than treating it as a laxative.
Why choose it?
If you want a simple standalone magnesium and don't specifically require a glycinate formula, Magnesium Citrate is a logical place to start within the Solgar range.
The choice between the 60- and 120-tablet versions is simply a matter of pack size — the formulation is the same.
Solgar Magnesium Glycinate: a gentle, highly bioavailable option
Best suited to: People prioritising digestive tolerance or specifically looking for magnesium bisglycinate.
Solgar Magnesium Glycinate 60 Capsules
Magnesium glycinate — more precisely magnesium bisglycinate — is magnesium bound to the amino acid glycine. This is what's known as a chelated form.
Solgar's Magnesium Glycinate contains magnesium specifically as bisglycinate, with two capsules supplying 240mg of magnesium, equivalent to 64% of the Nutrient Reference Value. The vegetable capsules are suitable for vegans and vegetarians.
One of glycinate's major attractions is gastrointestinal tolerance. Solgar formulates this version as a highly bioavailable form that is gentle on the digestive system.
Is magnesium glycinate better for sleep?
Magnesium glycinate is frequently marketed as an evening or relaxation supplement, partly because magnesium supports normal nervous-system and psychological function and because the magnesium is attached to glycine.
That doesn't mean it should be regarded as a sleeping tablet or a treatment for insomnia.
For someone who wants a well-tolerated chelated magnesium that can conveniently fit into an evening routine, however, glycinate can be an attractive option.
Why choose it?
Consider Solgar Magnesium Glycinate if:
- digestive tolerance is particularly important to you
- you specifically want magnesium in bisglycinate form
- you prefer capsules to tablets
- you want a lower daily magnesium dose than some of Solgar's 400mg formulas
Solgar Chelated Magnesium: bisglycinate plus magnesium oxide
Best suited to: People who want a high-dose magnesium product incorporating a chelated form.
Solgar Chelated Magnesium 100 Tablets
The name can cause a little confusion because Solgar sells both Magnesium Glycinate and Chelated Magnesium.
They are not the same formulation.
Solgar Chelated Magnesium combines magnesium bisglycinate with magnesium oxide. Each tablet provides 100mg of magnesium, with the recommended four-tablet daily serving supplying 400mg.
By comparison, Solgar Magnesium Glycinate uses magnesium bisglycinate as its magnesium source and supplies 240mg in a two-capsule serving.
The key distinction is therefore less about what magnesium does in the body and more about formulation, dose and serving size.
Glycinate vs Chelated Magnesium: what's the difference?
The simplest way to remember it is:
Magnesium Glycinate: magnesium supplied as bisglycinate, 240mg per two capsules.
Chelated Magnesium: a combination of bisglycinate and magnesium oxide, providing 400mg per four tablets.
Choose between them according to the form you prefer, how much magnesium you want per daily serving, and whether you prefer capsules or tablets.
Solgar Magnesium with Vitamin B6: magnesium plus vitamin B6
Best suited to: People specifically wanting magnesium and vitamin B6 in one supplement.
Solgar Magnesium with Vitamin B6 100 Tablets
This formula takes a different approach.
Rather than focusing on citrate or bisglycinate, Solgar combines magnesium oxide with vitamin B6. The recommended three-tablet serving supplies 400mg magnesium alongside 25mg vitamin B6.
Both nutrients contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue.
Vitamin B6 also contributes to normal nervous-system and psychological function, normal immune function, regulation of hormonal activity and normal red blood cell formation.
The main reason to choose this formula, therefore, is that you specifically want B6 alongside magnesium rather than magnesium alone.
An important point about vitamin B6
This product provides 25mg of vitamin B6 per recommended daily serving, considerably more than the 1.4mg Nutrient Reference Value. Its product information therefore carries a warning regarding prolonged intake of higher amounts of vitamin B6.
It's worth checking other supplements you take so that you don't inadvertently duplicate vitamin B6.
Solgar Calcium Magnesium Plus Zinc: broader mineral support
Best suited to: People who want a multi-mineral supplement rather than magnesium alone.
Solgar Calcium Magnesium Plus Zinc 100 Tablets
Solgar Calcium Magnesium Plus Zinc 250 Tablets
Solgar Calcium Magnesium Plus Zinc moves beyond standalone magnesium.
It combines magnesium from oxide, gluconate and citrate sources with calcium and zinc.
The value of this formula is the broader mineral combination. Calcium contributes to the maintenance of normal bones and teeth, while zinc contributes to normal immune function, cognitive function and the maintenance of normal bones.
Rather than choosing this product simply because you want magnesium, consider it when your aim is wider mineral supplementation, particularly around bone and musculoskeletal nutrition.
The 100- and 250-tablet products contain the same type of formulation; the main difference is pack size.
So, which Solgar magnesium should you choose?
Here's the range at a glance:
| Product | Magnesium form | Most useful when you want… |
|---|---|---|
| Solgar Magnesium Citrate | Citrate | A straightforward, readily absorbed everyday magnesium |
| Solgar Magnesium Glycinate | Bisglycinate | A gentle, highly bioavailable chelated form |
| Solgar Chelated Magnesium | Bisglycinate + oxide | A higher-dose magnesium formula incorporating chelated magnesium |
| Solgar Magnesium with Vitamin B6 | Oxide + B6 | Magnesium and vitamin B6 together |
| Solgar Calcium Magnesium Plus Zinc | Oxide + gluconate + citrate | Wider mineral support including calcium and zinc |
The important point is that terms such as glycinate, citrate and chelated shouldn't be interpreted as completely different health benefits.
All of these products ultimately supply magnesium. The practical differences are the form used, elemental dose, digestive tolerance, serving size and any additional nutrients included.
What makes Solgar magnesium different?
There are hundreds of magnesium supplements available, so no responsible comparison can claim that Solgar is categorically superior to every alternative.
What distinguishes the Solgar range is the amount of choice within one established supplement brand.
Instead of offering a single generic magnesium product, Solgar provides:
- different magnesium forms, including citrate and bisglycinate
- different daily doses
- both standalone and combination formulas
- tablet and capsule options
- formulas combined with nutrients such as vitamin B6, calcium and zinc
- options suitable for different dietary requirements, depending on the product
The key advantage is therefore not a proprietary type of magnesium, but the ability to select a formulation according to your own priorities.
How much magnesium do you need?
According to the NHS, adults aged 19–64 need around 300mg of magnesium per day for men and 270mg per day for women.
Magnesium is naturally present in foods including nuts, spinach and wholemeal bread, and most people should aim to meet their nutritional requirements through a varied and balanced diet first.
The NHS advises that taking more than 400mg of magnesium from supplements for a short period can cause diarrhoea, while 400mg or less per day from supplements is unlikely to cause harm for most people.
That point is especially relevant with products supplying 400mg at their full recommended daily dose. Taking several magnesium supplements together is unlikely to be necessary unless advised by a healthcare professional.
People with kidney problems, those who are pregnant or breastfeeding, or anyone taking regular medication should speak to a doctor or pharmacist before starting a new magnesium supplement. Magnesium can also affect the absorption of some medicines, so dose timing can matter.
The bottom line
There isn't one Solgar magnesium that is automatically right for everyone.
For a straightforward everyday option, Solgar Magnesium Citrate is a logical choice.
For someone prioritising a gentle chelated form, Solgar Magnesium Glycinate may be more suitable.
If you want a 400mg formula incorporating bisglycinate, Solgar Chelated Magnesium provides another option.
If you specifically want vitamin B6 alongside magnesium, consider Solgar Magnesium with Vitamin B6.
And if your priority is broader calcium, magnesium and zinc supplementation, Solgar Calcium Magnesium Plus Zinc is designed around that wider mineral combination.
The simplest way to choose is to compare the magnesium form, elemental dose, serving size, additional ingredients and your own nutritional needs.
Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you take medication, have a medical condition, are pregnant or breastfeeding, speak to a healthcare professional before taking supplements.
