Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Magnesium is arguably the most versatile mineral in the body. It functions as a cofactor in over 300 enzyme systems — from muscle function and the nervous system to energy metabolism and bone structure. At Plenthera, you'll find magnesium in all relevant forms: bisglycinate for relaxation, citrate for absorption, malate for energy, taurate for sleep, and threonate for focus. No fillers, high bioavailability, and EFSA-approved claims for muscles, energy, and the nervous system.
Which magnesium is right for you?
| Form | Absorption | Best for | Time of day |
|---|---|---|---|
| Bisglycinate | High, gentle | Sleep, stress, sensitive stomach | Evening |
| Citrate | High, mildly laxative | Muscles, digestion | With a meal |
| Malate | Good | Daytime energy | Morning / afternoon |
| Taurate | Good | Sleep, heart, relaxation | Evening |
| L-Threonate | Good (crosses BBB) | Brain, focus | Morning |
| Oxide | Low (~4%) | Laxative use (short-term) | As needed |
What is magnesium?
Magnesium (Mg) is an essential mineral that the body cannot produce itself and must therefore come from food or supplements. It is a cofactor in over 300 enzyme systems and plays a role in muscle function, the nervous system, energy metabolism, protein synthesis, bones, teeth, and cell division.
Magnesium is the most abundant mineral within cells after sodium and potassium, and the most abundant mineral in the entire body after calcium. An adult body contains approximately 25 grams of magnesium — mainly stored in the bones (60%), muscles (~25%), and soft tissues. The body tightly regulates magnesium levels: a deficiency is replenished from bone reserves, which can, in the long term, compromise bone structure.
In food, magnesium is found in green leafy vegetables, legumes, nuts, seeds, whole grains, and cocoa. Did you know that 100 grams of cocoa powder contains about 500 mg of magnesium? However, a modern Western diet with many processed foods often provides less than the recommended 375 mg per day — one of the reasons why magnesium supplements are so popular.
Not all forms of magnesium work the same way. The mineral must always be bound to another molecule (salt form or chelate) to be absorbable. This binding determines how well the magnesium is absorbed, how the body reacts to it (laxative or not), and what effect the possibly co-linked amino acid or organic acid has. That's why each form has its own profile — and thus its own application.
Magnesium and EFSA — what is scientifically recognised?
Magnesium is one of the minerals for which EFSA has recognised the most extensive set of health claims. The following formulations are included in EU Regulation 432/2012 and may be used literally — provided the threshold is met:
"Magnesium contributes to the reduction of tiredness and fatigue."
"Magnesium contributes to the normal functioning of the nervous system."
"Magnesium contributes to normal muscle function."
"Magnesium contributes to normal psychological function."
"Magnesium contributes to normal protein synthesis."
"Magnesium contributes to normal energy-yielding metabolism."
"Magnesium contributes to the maintenance of normal bones."
"Magnesium contributes to the maintenance of normal teeth."
"Magnesium contributes to electrolyte balance."
"Magnesium plays a role in the process of cell division."
Threshold: the claimed effect occurs with a daily intake that provides at least 15% of the recommended daily allowance (RDA/RI). For magnesium, the RI is 375 mg per day — so at least 56.25 mg of elemental magnesium per serving of the supplement. Our magnesium products significantly exceed this threshold.
Magnesium deficiency: how common is it?
According to various European food consumption studies — including research from the RIVM (Dutch National Institute for Public Health and the Environment) — a significant proportion of adults do not get the recommended 375 mg of magnesium per day from food. Especially among young people, women, athletes, people with high stress levels, and the elderly, suboptimal intake is regularly observed.
Symptoms that may indicate a low magnesium status are diverse and non-specific: muscle cramps (especially calves, at night), eye twitching, fatigue, irritability, sleep problems, headaches, and constipation. None of these symptoms proves a deficiency — their combination in a context of unbalanced nutrition makes it more likely.
Anyone seeking certainty can have their magnesium levels tested. Keep in mind that a serum magnesium test measures only 1% of the body's magnesium (the rest is in cells and bones) and is therefore not always representative of the actual stores.
Plenthera's magnesium forms
Magnesium bisglycinate
Magnesium bound to two glycine molecules — a so-called "chelate." Bisglycinate is gentle on the stomach and rarely causes laxative effects. Glycine itself has a mild relaxing effect, which makes this form popular for evening use and stress support. Our choice for those who want to sleep well or stay calm all day.
Magnesium citrate
Magnesium bound to citric acid. One of the most highly absorbable forms, with a mild laxative effect that is welcome for some people (digestion) and less so for others. Often used for muscles and athletic performance.
Magnesium malate
Magnesium bound to malic acid — an intermediate product in the citric acid cycle. Often chosen by people who want to support daytime energy, as malic acid plays a role in cellular energy production.
Magnesium taurate
Magnesium bound to taurine — an amino acid that itself plays a role in the nervous system and heart function. The combination provides a calming profile, popular for evening use and support of a balanced biorhythm.
Magnesium L-threonate
A newer form that crosses the blood-brain barrier and can thus contribute to brain magnesium levels. Often chosen by people who want to support mental focus and clarity.
How to use magnesium?
Simple basic approach for optimal magnesium intake:
- Determine your goal: sleep (bisglycinate / taurate), energy (malate), muscles (citrate), brain (threonate).
- Start with half the recommended dose and build up to 200-400 mg elemental magnesium per day.
- Divide into two doses if taking more than 300 mg — this optimizes absorption.
- Take relaxing forms (bisglycinate, taurate) 30-60 minutes before bedtime.
- Energy forms (malate, threonate) preferably in the morning or early afternoon.
- Combine with a varied diet — supplements are complementary, not a substitute.
Myths and misconceptions about magnesium
Myth 1: "All magnesium is the same — just take the cheapest."
Incorrect. Magnesium oxide is the cheapest but has an absorption rate of only about 4%. Bisglycinate and citrate have absorption rates of 30-40%. For effective supplementation, you pay less per absorbed milligram with a good form — despite the higher price per bottle.
Myth 2: "You should take magnesium on an empty stomach for best absorption."
For most forms, the opposite is true. Magnesium is better absorbed with a meal because protein and fats support absorption. Bisglycinate is the exception — it can be taken on an empty stomach because glycine has no interfering effect.
Myth 3: "You cannot take magnesium and calcium together."
Both minerals compete for absorption if you take large amounts simultaneously — above 500 mg of calcium, this can be an issue. At common dosages (200-400 mg magnesium + 500 mg calcium), simultaneous intake is perfectly fine. For optimal absorption, you can spread them out: calcium during the day, magnesium in the evening.
Myth 4: "Transdermal magnesium (through the skin) is much better than oral."
Scientific evidence for significant magnesium absorption through the skin is limited and controversial. A nice bath salt or oil can be relaxing, but for reaching the recommended daily amount, oral intake remains the proven route.
Combining magnesium with other supplements
Magnesium works synergistically with various other nutrients. Popular combinations include:
- Vitamin D: vitamin D is activated via magnesium-dependent enzymes — a magnesium deficiency can therefore reduce the effectiveness of vitamin D.
- Vitamin B6: supports intracellular magnesium uptake. Many B-complex products therefore contain B6.
- Calcium: for bones and teeth, calcium and magnesium form a logical duo, in a ratio of approximately 2:1.
- Cocoa: a natural source of magnesium (~500 mg per 100g cocoa powder).
- Electrolytes: magnesium is one of the main electrolytes alongside sodium, potassium, and calcium — ideal for athletes who sweat intensely.
- L-theanine: for evening relaxation, magnesium bisglycinate works well with L-theanine.
Frequently Asked Questions
What is magnesium?
Magnesium (Mg) is an essential mineral that is a cofactor in over 300 enzyme systems. It contributes to normal muscle function, energy metabolism, nervous system, and bones.
Which magnesium is best?
There is no universal "best" — it depends on your goal. For sleep and stress: bisglycinate or taurate. For digestion: citrate. For energy: malate. For the brain: threonate.
What is the difference between bisglycinate and citrate?
Bisglycinate is bound to glycine — gentle on the stomach, relaxing, ideal for evening use. Citrate is bound to citric acid — high absorption, mildly laxative, often chosen for digestion and muscles.
How much magnesium per day?
The European guideline (RI) is 375 mg per day. For supplements, 200-400 mg of elemental magnesium per day is often recommended, possibly divided into two doses.
When to take magnesium?
Relaxing forms (bisglycinate, taurate): 30-60 minutes before bedtime. Energy forms (malate, threonate): in the morning. Citrate: with a meal for optimal absorption.
Does magnesium help with sleep?
EFSA recognises that magnesium contributes to the normal functioning of the nervous system and to normal psychological function. Many users experience support for relaxation and sleep, especially with bisglycinate and taurate.
Does magnesium help with cramps?
Magnesium contributes to normal muscle function (EFSA claim). In cases of cramps caused by a low magnesium status, supplementation can be supportive.
Can you take magnesium and vitamin D together?
Yes, moreover: vitamin D is activated via magnesium-dependent enzymes. A magnesium deficiency can therefore reduce the effectiveness of vitamin D.
What are magnesium deficiency symptoms?
Possible signs include muscle cramps, eye twitching, fatigue, irritability, sleep problems, headaches, and constipation. No single symptom is conclusive — the pattern in combination with a suboptimal diet is a better indicator.
Do you get enough magnesium from food?
It is possible — through green leafy vegetables, legumes, nuts, seeds, and cocoa — but European food consumption studies show that a significant portion of the population does not meet the recommended 375 mg per day.
Sources
- EFSA Regulation (EU) 432/2012, Annex — magnesium claims.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) — Scientific Opinion on Dietary Reference Values for magnesium (2015).
- USDA FoodData Central — magnesium content food database.
- Volpe SL., "Magnesium in disease prevention and overall health", Adv Nutr (2013).
- RIVM — micronutrient intake Dutch population.
Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Magnesium is a dietary supplement, not a medicine. In case of doubt or if using medication, we recommend consulting a doctor or orthomolecular therapist first.