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Magnesium — forms and permitted wordings
Magnesium is a mineral involved in hundreds of enzymatic reactions in the body. In supplements it appears as different salts: citrate, bisglycinate, oxide, malate.
Why people take it
Magnesium carries one of the broadest sets of permitted wordings: normal muscle function, normal functioning of the nervous system, reduction of tiredness, normal energy-yielding metabolism and the maintenance of normal bones.
The forms differ in absorption and tolerance. Oxide is the cheapest but absorbs poorly; citrate and bisglycinate are better tolerated.
Magnesium salts differ noticeably from one another. Citrate and bisglycinate are usually better tolerated; oxide is the cheapest and most often causes a bowel reaction. What matters on the label is not the mass of the salt but the amount of elemental magnesium: "magnesium citrate 500 mg" often means barely 80 mg of pure magnesium. Many people find an evening dose more comfortable, although there is no strict rule here.
Permitted wordings and use
- Contributes to normal muscle function
- Contributes to the normal functioning of the nervous system
- Contributes to the reduction of tiredness and fatigue
- Contributes to normal energy-yielding metabolism
Food sources
Good sources include green leafy vegetables, nuts, legumes, whole grains and dark chocolate.
Who should be careful
With kidney failure, magnesium supplements are taken only under medical supervision. High doses may cause loose stools. With some antibiotics an interval of two to three hours is needed.
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Frequently asked questions
Which form should I choose?
Citrate and bisglycinate are usually better tolerated. Oxide is cheap but absorbs poorly.
Morning or evening?
That is individual. Many people choose the evening because magnesium contributes to the normal functioning of the nervous system.
Why does magnesium sometimes cause a bowel reaction?
Magnesium left unabsorbed in the gut draws water in — this is typical of oxide and citrate at larger doses. Splitting the dose or moving to a better-absorbed form usually settles the matter.
Can it be taken together with calcium?
Both use the same mineral transport, so taking very large doses at the same moment makes them compete. For ordinary preventive amounts this is not a problem.
Related ingredients
Category: Heart and vessels, Joints and muscles, Carbohydrate metabolism
This product is a food supplement, not a medicine. It is not intended to diagnose, treat, cure or prevent any disease.
The information on this page is for reference only and does not replace a consultation with a doctor or pharmacist. Consult a specialist before use if you are pregnant, breastfeeding, taking medication or living with a chronic condition. Do not exceed the recommended daily dose. Keep out of reach of children.