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Guides8 min readMarch 9, 2025
Which Magnesium Is Best for Weight Loss?
Comparing different forms of magnesium supplements. Which type is best for GLP-1 users and why it matters.
By Med Consumer Watch Team
Magnesium is an essential mineral that many people on weight loss journeys, especially those taking GLP-1 medications, may need to supplement. Here's how to choose the right type.
Why Magnesium Matters
Magnesium's role in weight loss:
• Supports energy metabolism
• Helps regulate blood sugar
• Aids muscle function and recovery
• Supports sleep quality
• May reduce constipation (common on GLP-1s)
Types of Magnesium
Common forms compared:
- Magnesium Citrate — well-absorbed, helps constipation, good all-around choice
- Magnesium Glycinate — highly absorbed, gentle on stomach, good for sleep and anxiety
- Magnesium Oxide — poorly absorbed, primarily used for constipation
- Magnesium L-Threonate — crosses blood-brain barrier, best for cognitive function
- Magnesium Malate — good for energy and muscle pain
Best for GLP-1 Users
Recommended choices:
• For constipation: Magnesium citrate or oxide
• For general supplementation: Magnesium glycinate or citrate
• For sleep issues: Magnesium glycinate
• For muscle cramps: Magnesium malate or glycinate
Magnesium citrate is often the best all-around choice for GLP-1 users as it's well-absorbed and helps with constipation.
Dosing Guidelines
General recommendations:
• RDA: 310-420mg daily (varies by age and sex)
• Start low and increase gradually
• Split doses throughout the day for better absorption
• Take with food to reduce GI upset
• Don't exceed 350mg from supplements without medical guidance
Cautions and Interactions
Be aware:
• High doses can cause diarrhea (already an issue for some on GLP-1s)
• Can interact with certain antibiotics
• May affect absorption of some medications
• Those with kidney disease should consult doctor first
If you have kidney problems, talk to your doctor before taking magnesium supplements.
The Bottom Line
For most people on GLP-1 medications, magnesium citrate or glycinate are excellent choices. Citrate helps with the constipation many experience, while glycinate is gentler and supports sleep. Start with a low dose and increase as needed. As always, discuss supplementation with your healthcare provider.
Sources & References
- National Institutes of Health - Magnesium Fact Sheet
Medical Disclaimer
This article is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making decisions about your health or medications. Individual experiences may vary.