There are dozens of magnesium products, and the figures on their labels mean different things: one says 1000 mg, another 133 mg, but that does not mean the first contains several times more magnesium. In this guide we explain what to look for on the label, how magnesium compounds differ and how to find a product that suits you.
What magnesium does
Magnesium is a mineral we get from food. Good sources include pumpkin seeds, almonds and other nuts, pulses, wholegrain products and green leafy vegetables. Magnesium contributes to a reduction of tiredness and fatigue, to normal functioning of the nervous system, to normal muscle function and to normal energy-yielding metabolism, and contributes to the maintenance of normal bones and teeth.
The adult nutrient reference value (NRV) for magnesium is 375 mg a day. Supplement labels often also show what percentage of this value the daily dose provides: for example, 300 mg is 80% of the NRV.
Elemental magnesium and compound weight
In a supplement, magnesium always comes as a compound – glycinate, citrate, malate, oxide or another one. The label may state either the weight of the compound or the amount of magnesium itself. For example, a VitalHarmony Magnesium Bisglycinate capsule contains 665 mg of magnesium bisglycinate, of which 133 mg is magnesium. Swanson Magnesium Malate has 1000 mg of magnesium malate in its name, while the daily dose (2 tablets) provides 300 mg of magnesium.
That is why you should compare products by the amount of magnesium per daily dose. In the Vitateka catalogue you will find it in the product details, in the row “Magnesium per daily dose, mg”.
Magnesium compounds
| Compound | What to know |
|---|---|
| Glycinate / bisglycinate | Magnesium is bound to the amino acid glycine; this is also called a chelate. For example, Swanson Magnesium Glycinate. |
| Citrate | A salt of citric acid, common in both tablets and capsules. For example, VitalHarmony Magnesium Citrate. |
| Malate | A salt of malic acid. For example, Swanson Magnesium Malate. |
| Taurate | Magnesium is bound to the amino acid taurine. For example, Swanson Magnesium Taurate. |
| Oxide | Has the highest share of magnesium by weight, so one tablet can hold more magnesium. For example, VITAR Magnesium Forte. |
| Hydroxide | Marine magnesium is magnesium hydroxide obtained from seawater. For example, HERBIN Marine Magnesium. |
| Carbonate | An inorganic salt, often found in products with vitamin B6. For example, Magnesium and B6. |
| Lactate, gluconate, aspartate | Organic salts often used in complexes. For example, FARMGRUPP Magnesium B6 Forte (aspartate). |
Compounds also differ in how much of their weight is magnesium: in oxide this share is the highest, in organic salts such as citrate, glycinate, malate and taurate it is lower. So you may need more capsules for the same amount of magnesium – that does not mean the product is any worse. You will find all glycinate products on the Magnesium glycinate page.
How much and for how long
Follow the recommended daily dose on the pack and do not exceed it. If the dose is given as a range, for example 1–3 capsules a day, the amount of magnesium is a range too: for VitalHarmony, 133–399 mg a day.
To find out how long a pack will last, divide the number of capsules by the daily dose: 90 capsules at 3 capsules a day last 30 days. In the catalogue this figure is shown in the row “Daily doses per pack”. Divide the price of the pack by the number of daily doses and you get the price per day, which makes for a fair comparison.
Tablets, capsules, liquid or powder
Capsules and tablets are the most common formats and are easy to take with you. If you find tablets hard to swallow, liquid magnesium is an option, for example VITATEKA Liquid Magnesium Bisglycinate or FARMGRUPP Magnesium B6 Solution, or powder in sachets, for example MAXI VITA Magnesium with Vitamins B6 and C. For a liquid product, check how many millilitres make up the daily dose and how much magnesium it contains.
Magnesium combined with other nutrients
- Vitamin B6 is the most common addition to magnesium products: ALG PHARMA Magnesium Chelate + B6, OstroVit Magnesium Citrate + B6.
- Potassium: FARMGRUPP Cardio Potassium-Magnesium.
- Zinc and vitamin D3: HERBIN Magnesium Bisglycinate with Zinc and Vitamin D3.
- Calcium: VITATEKA Calcium and Magnesium.
If you take several products at once, check the amount of each active ingredient per daily dose separately so that your total intake of any one ingredient does not get too high.
When to consult a doctor or pharmacist
Consult a doctor or pharmacist before taking magnesium if you are pregnant or breastfeeding, have kidney disease or take medication regularly. A food supplement is not a substitute for a varied and balanced diet.
Summary
- Compare the amount of magnesium per daily dose, not the weight of the compound.
- Choose the compound and format that suit you.
- Work out how many days a pack will last and compare the price per day.
The full range is in the Magnesium category, where you can use the “Magnesium compound” filter to choose products by compound.
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