The 3 Biggest Mistakes People Make When Buying Magnesium Supplements (And How to Avoid Them)
Magnesium is one of the most important minerals in the human body — essential for energy, muscle function, sleep, and stress management.
But if you're not choosing the right kind of magnesium supplement, you could be missing out on its full benefits.
We’ve seen firsthand how the type, form, and dose of magnesium you take can dramatically affect your results.
And in this post, we’re unpacking the 3 most common mistakes people make when buying magnesium — and what you should do instead.
Mistake #1 | Choosing the Wrong Form of Magnesium
Not all magnesium supplements are created equal.
In fact, there are over 11 different types, ranging from cheap, poorly absorbed forms to high-quality, research-backed options.
Two of the most common (and least effective) types are:
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Magnesium oxide – often found in supermarket brands, magnesium oxide is cheap to manufacture but has very low bioavailability. Research suggests that as little as 4% of the magnesium is actually absorbed by the body.
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Magnesium citrate – While it’s more absorbable than oxide, it often acts as a laxative by drawing excess water into the intestines. Unless that’s your goal, it’s not ideal for daily magnesium supplementation.
The Better Choice:
Look for Magnesium Glycinate or Magnesium Threonate:
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Magnesium Glycinate is chelated to the amino acid glycine, known for its calming effect on the nervous system. It’s great for supporting stress reduction and sleep.
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Magnesium Threonate is a newer form bound to threonic acid and is one of the only types that can cross the blood-brain barrier, making it beneficial for cognitive function and focus.
Mistake #2 | Buying Hard Tablets Instead of Capsules or Powders
The second major mistake? Opting for hard tablet magnesium supplements over capsules or powders.
Hard tablets may seem convenient, but here’s what most people don’t realise:
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They’re packed with additives, coatings, binders, and colouring agents – all added purely to make them easier to manufacture and prettier on the shelf.
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If you're taking magnesium to feel better, why compromise with unnecessary extras?
A Cleaner Alternative:
Choose a magnesium supplements as capsules or powder:
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Capsules typically contain fewer excipients — just the powder and the capsule shell. For example, our magnesium glycinate contains only one additive: the amino acid leucine, to assist with capsule flow during manufacturing, so we know it’s possible to create a great magnesium supplement with minimal additives.
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Powders are also a good option, but watch for added flavourings and sweeteners, which can sneak in to mask magnesium’s natural bitterness.
Mistake #3 | Thinking “More Is Better”
This one surprises a lot of people: higher doses aren’t always better when it comes to magnesium.
Many brands promote tablets containing 300–400 mg of elemental magnesium per serve — which covers almost the entire daily RDI in one go. Sounds good in theory, right?
But here’s what research shows:
Your body actually absorbs more magnesium when you take smaller amounts throughout the day.
What We Recommend:
Look for a magnesium supplement with 90–110 mg of elemental magnesium per dose, and take it 2 to 4 times per day (including at night if you’re using it for sleep).
This spaced-out strategy allows your body to absorb and utilise more magnesium over time — meaning better results with less waste.
The Bottom Line: How to Choose the Right Magnesium Supplement
To get the most from your magnesium — and truly feel the difference — remember these three tips:
✅ Choose the right form: Magnesium glycinate or magnesium threonate
✅ Pick the right format: Capsules over tablets for fewer additives
✅ Prioritise smart dosing: 90–110 mg of elemental magnesium per dose, spread throughout the day
At Honour Health, our magnesium supplements are designed with these exact principles in mind — because we believe in doing things the right way, not just the easy way.