Magnesium is one of the most common minerals in food supplements. There are many forms and doses on the shelves, so choosing can be confusing. Here is a short overview.
Why magnesium
Magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and the normal functioning of the nervous system, to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.
How much do we need?
The reference intake (NRV) for adults under Regulation (EU) No 1169/2011 is 375 mg of magnesium. On supplement labels this amount is shown as 100 % NRV.
Magnesium in food
- pumpkin and sunflower seeds, almonds and cashews,
- whole grains and oat flakes,
- legumes,
- dark green leafy vegetables,
- dark chocolate with a high cocoa content.
Forms of magnesium on the label
In supplements magnesium is always bound to another compound. Common forms are:
- magnesium citrate – bound to citric acid, common in drink powders,
- magnesium bisglycinate – bound to the amino acid glycine,
- magnesium malate – bound to malic acid,
- magnesium gluconate and succinate – less common forms,
- magnesium oxide – contains a lot of magnesium per gram, common in tablets.
Some products combine several forms in one dose.
What to check when choosing
- Amount of elemental magnesium – how many mg of magnesium the daily dose contains and what % NRV that is.
- Format – capsules, tablets or sachets for a drink. A drink suits people who do not like swallowing capsules.
- Sweeteners and flavours – check whether the product contains sugar or sweeteners.
- Doses per pack – how many days the pack lasts.
When to take it
Follow the instructions on the pack. Many people take it after a meal, in the morning or in the evening, at about the same time every day. If you take medicines, ask your pharmacist about food supplements.
Example: Pure Magnesium 5
Pure Magnesium 5 combines five forms of magnesium (malate, citrate, bisglycinate, gluconate and succinate). One sachet a day contains 375 mg of magnesium, which is 100 % NRV. Dissolve it in a glass of water. More vitamins and minerals are in the category Vitamins and minerals.
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. This article is for information only and does not replace advice from a doctor or pharmacist.
