Magnesium
Magnesium is a mineral that contributes to the reduction of tiredness and fatigue and to normal muscle and nervous system function. The range includes 60 magnesium supplements in different forms, including bisglycinate (chelate), citrate, malate, taurate and magnesium with B6 , as well as liquid magnesium, effervescent tablets and chewable products from NOW Foods, Zein Pharma, Trec Nutrition, Cytoplan, AllNutrition and other brands. When comparing products, check the amount of elemental magnesium per serving — the guide and comparison table are below the product list.
81 products
If you have ever looked at a shelf of magnesium supplements and wondered why one bottle costs €11 and another €40, you are not alone. The answer is usually on the back of the pack in the supplement facts, rather than on the front label.
What does the number on a magnesium supplement actually mean?
Take “magnesium bisglycinate 1000 mg” as an example. That figure may refer to the total weight of the compound rather than the amount of elemental magnesium. This is why the most useful figure to compare is the amount listed as magnesium in the recommended daily serving.
Check the “magnesium” line in the nutrition or supplement information. We explain this with examples in the guide how to compare magnesium supplements.
Why is magnesium taken?
Under authorised EU health claims, magnesium contributes to the reduction of tiredness and fatigue, normal energy-yielding metabolism, electrolyte balance, normal functioning of the nervous system and muscles, normal protein synthesis, and maintenance of normal bones and teeth.
Claims relating magnesium to blood pressure, anxiety or cramps are not used here because there are no corresponding authorised EU health claims for magnesium.
Bisglycinate, citrate and malate: what is the difference?
| Form | In brief | Examples in the range |
|---|---|---|
| Bisglycinate (chelate, glycinate) | A commonly used chelated form; the recommended serving may require several capsules depending on the product | Trec Nutrition, Cytoplan, Reflex Nutrition, NOW Foods, Natural Vitality CALM |
| Citrate | A readily soluble form; larger supplemental amounts may have a laxative effect | Zein Pharma, Life Extension, AllNutrition with B6 |
| Malate | Magnesium combined with malic acid | Skill Nutrition |
| Multiple-form blends | Two to five magnesium compounds in one product | AllNutrition “5 Forms + B6”, NOW “Transport Forms” |
A common question is whether to choose chelated magnesium or magnesium bisglycinate. “Chelate” describes the type of chemical binding, while “bisglycinate” specifies that magnesium is bound to glycine. Magnesium taurate is a separate form in which magnesium is combined with taurine.
Prefer not to take capsules?
Alternatives include liquid magnesium, effervescent tablets and chewable products. Examples include NOW Foods liquid magnesium, Vitateka liquid bisglycinate, OstroVit effervescent tablets with potassium and chewable products from Nordic Naturals and Weider. Always compare the amount of magnesium in the recommended daily serving.
Magnesium with B6 and other combinations
Magnesium with vitamin B6 is a common combination. Vitamin B6 also contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Other products combine magnesium with zinc in ZMA or ZMB formulas, with calcium, with L-theanine or with ashwagandha. Combined evening products can be found in the sleep supplements category.
For other minerals, see the Minerals category.
This information is for general reference and does not replace medical advice.
Frequently asked questions about magnesium
Should magnesium be taken in the morning or evening?
There is no universal time that suits every product. Follow the manufacturer's directions. If the daily serving contains several capsules, the directions may allow it to be divided between more than one dose.
Can magnesium be taken with other supplements and medicines?
Magnesium can affect the absorption of certain medicines, including some antibiotics and bisphosphonates. If you take medicines regularly, ask a doctor or pharmacist about the appropriate interval.
How much magnesium per day is too much?
Separate safety limits apply to magnesium obtained from food supplements. Do not exceed the recommended serving of the individual product. Excess supplemental magnesium can cause gastrointestinal effects, particularly diarrhoea.
When should I speak to a doctor before taking magnesium?
People with kidney disease should discuss magnesium supplements with a doctor because reduced kidney function can affect magnesium excretion. Medical advice is also appropriate during pregnancy, with heart rhythm disorders or when taking medicines regularly.