Which magnesium suits you?

What is magnesium?

Magnesium (Mg) is an essential mineral: the body does not make it itself, so it must come from food or supplements. It is a cofactor of hundreds of enzymes and plays a role in muscles, the nervous system, energy metabolism, protein synthesis, cell division, bones and teeth.

An adult body contains about 25 grams of magnesium, most of which is in the bones and a smaller part in muscles and other tissues. Only about 1% is in the blood — which is why a blood value does not tell the whole story about total stores.

Good dietary sources are green leafy vegetables, legumes, nuts, seeds, wholegrain products and cacao. EFSA sets an adequate intake of 350 mg per day for men and 300 mg for women. Labels use the reference intake (RI) of 375 mg.

In a supplement, magnesium is always bound to another substance, for example an amino acid (bisglycinate), citric acid (citrate) or oxygen (oxide). That bond determines how much elemental magnesium fits into a capsule, how well it dissolves and how the stomach reacts to it.

Magnesium and EFSA — what is scientifically recognised?

For magnesium, the following health claims are authorised under Regulation (EU) 432/2012:

• Magnesium contributes to the reduction of tiredness and fatigue.
• Magnesium contributes to electrolyte balance.
• Magnesium contributes to normal energy-yielding metabolism.
• Magnesium contributes to normal functioning of the nervous system.
• Magnesium contributes to normal muscle function.
• Magnesium contributes to normal protein synthesis.
• Magnesium contributes to normal psychological function.
• Magnesium contributes to the maintenance of normal bones.
• Magnesium contributes to the maintenance of normal teeth.
• Magnesium has a role in the process of cell division.

The claims apply at a daily intake providing at least 15% of the reference intake: 56.25 mg magnesium per daily dose. All oral magnesium products in this category reach that threshold with the dosage on the label.

Magnesium at Plenthera and other forms on the market

Bisglycinate — at Plenthera

Vitals Magnesium 100 mg met Taurine provides 100 mg magnesium per tablet as bisglycinate (TRAACS®) plus 200 mg taurine; the label states 1–2 tablets per day. Doctor's Best High Absorption Magnesium uses a lysinate glycinate chelate from Albion® and provides 200 mg magnesium per 2 tablets.

Citrate — at Plenthera

Vitals Magnesium 100 mg contains magnesium citrate in capsules: 100 mg per capsule, 1–2 capsules per day.

Ionic effervescent powder — at Plenthera

The Plantforce magnesium powders from the Danish brand Plantforce consist of magnesium carbonate and citric acid; in water, effervescent magnesium citrate is formed. One teaspoon (2.5 g) provides 250 mg magnesium. Vegan Ionisch Magnesium 150 g is available in Natural and Passion Fruit (also as a value pack of 3 × 150 g); Magnesium+ 160 g (Natural and Lemon) additionally contains zinc, vitamin D3, vitamin K and vitamin B6, among others.

Complex of three forms — at Plenthera

Mag3 Ultra® from Arthur Andrew Medical combines Sucrosomial® magnesium oxide, magnesium bisglycinate and magnesium taurate: 210 mg magnesium per 3 capsules, with 147 mg vitamin C and 100 mg potassium. Available in 90 or 180 capsules and in value packs.

Drops — at Plenthera

KiKi Health Ionic Magnesium provides 120 mg magnesium per 30 drops (2 ml), to be mixed into water or juice. Trace Minerals Mega-Mag provides 400 mg magnesium per 4 ml serving; that is above the safe upper limit of 250 mg per day that EFSA applies to magnesium from supplements. With these drops, feel free to choose a smaller serving and only use the full serving in consultation with a doctor or therapist.

High dose per capsule — at Plenthera

Now Foods Magnesium 400 mg combines magnesium oxide, citrate and aspartate: 400 mg per capsule. This is also above the EFSA upper limit of 250 mg from supplements; higher doses can soften the stool. For daily use, consult a doctor or therapist.

Skin spray — at Plenthera

KiKi Health Magnesium Oil Spray contains magnesium chloride from the Zechstein salt bed and is intended to be sprayed on the skin. The amount of magnesium per spray is not an oral intake value.

Magnesium in electrolytes — at Plenthera

Magnesium is also found in electrolyte formulas such as Trace Minerals Endure and Electrolyte Stamina and KiKi Health Ionic Electrolytes. You can find these under electrolytes; the bone and teeth formula from Vitals contains magnesium together with calcium, vitamin D3 and K2.

Other forms on the market

Magnesium malate (bound to malic acid), magnesium L-threonate, single magnesium taurate and pure magnesium oxide tablets are also available. We do not currently stock these as separate products.

How do you use magnesium?

1. Choose a form that suits you: tablet or capsule, powder or drops.
2. Follow the dosage on the label and count magnesium from other supplements (multivitamin, electrolytes) too.
3. Preferably take magnesium with a meal; spread several servings over the day.
4. For magnesium from supplements, observe the safe upper limit of 250 mg per day (EFSA).
5. Keep a 2-hour gap from certain medicines, such as tetracycline and quinolone antibiotics, bisphosphonates and levothyroxine.
6. With reduced kidney function: only use magnesium in consultation with your doctor.

Myths and misconceptions about magnesium

Myth 1: "All magnesium is the same."

The forms differ in solubility, amount of elemental magnesium per capsule and tolerability. In absorption studies, organic forms such as citrate and chelates generally score better than magnesium oxide, although absorption also depends on dose and meal.

Myth 2: "The more, the better."

Incorrect. Above 250 mg per day from supplements, the chance of loose stools increases, and the body absorbs relatively less at higher doses.

Myth 3: "You absorb just as much through the skin as by mouth."

Research into absorption through the skin is limited and inconclusive. A spray can be pleasant as care; for supplementing intake, oral magnesium is the researched route.

Myth 4: "You should never take magnesium and calcium together."

At common doses, taking them together is not a problem; they are often combined in one formula. If you take a lot of calcium, you can spread both over the day.

Combining magnesium with other supplements

• Vitamin D: magnesium is involved in the conversion of vitamin D in the body. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
• Calcium: a familiar duo for bones and teeth; both have an authorised bone claim.
• B vitamins: vitamin B6 contributes to normal energy-yielding metabolism and is found in many magnesium combinations.
• Electrolytes: magnesium together with potassium and sodium, for those who sweat a lot.
• Multiminerals: count the magnesium from a multi towards your total intake.

Frequently asked questions

Which magnesium suits me?

That mainly depends on your preference for form and dosage. Bisglycinate (Vitals, Doctor's Best) is gentle on the stomach, citrate (Vitals, Plantforce) dissolves well, Mag3 Ultra combines three forms and drops are easy to dose. For magnesium in a sports or electrolyte formula, look at the electrolytes.

How much magnesium do I need per day?

EFSA sets an adequate intake of 350 mg per day for men and 300 mg for women; the reference intake on labels is 375 mg. For magnesium from supplements, EFSA applies a safe upper limit of 250 mg per day. Always follow the dosage on the label.

What is the difference between magnesium bisglycinate and magnesium citrate?

In bisglycinate, magnesium is bound to the amino acid glycine (a chelate); it is considered gentle on the stomach. In citrate, magnesium is bound to citric acid; it dissolves well in water and at higher doses can soften the stool.

When is the best time to take magnesium?

Whenever it best fits your daily routine, preferably with a meal. If you take more than one serving, spread them over the day. Keep a 2-hour gap from certain medicines, such as some antibiotics, bisphosphonates and thyroid medication.

Is magnesium absorbed through the skin?

Research into absorption through the skin is limited and inconclusive. A magnesium spray such as the one from KiKi Health is intended for external use; if you want to supplement your dietary intake, choose an oral supplement.

Can I take too much magnesium?

Yes. Above 250 mg per day from supplements, the chance of loose stools increases. With reduced kidney function, extra magnesium is only advisable in consultation with a doctor.

Sources

• Regulation (EU) 432/2012 — authorised health claims for magnesium.
• EFSA NDA Panel (2015). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 13(7):4186.
• EFSA (2006). Tolerable Upper Intake Levels for Vitamins and Minerals — magnesium (250 mg/day from supplements).
• Volpe SL (2013). Magnesium in disease prevention and overall health. Adv Nutr 4(3):378S–383S.
• Schuchardt JP, Hahn A (2017). Intestinal absorption and factors influencing bioavailability of magnesium — an update. Curr Nutr Food Sci 13(4):260–278.
• Gröber U, Werner T, Vormann J, Kisters K (2017). Myth or reality — transdermal magnesium? Nutrients 9(8):813.