Compare magnesium

Magnesium contributes, among other things, to normal muscle function, normal functioning of the nervous system, normal energy-yielding metabolism, electrolyte balance, the maintenance of normal bones and teeth, and the reduction of tiredness and fatigue. These statements are authorised as health claims in the EU.

Good dietary sources of magnesium are wholegrain products, pulses, nuts, seeds and green vegetables. The DGE gives estimated values for adults of around 300 mg per day for women and 350 mg for men. These amounts can usually be reached with a balanced diet.

In supplements, magnesium is always present as a compound. Magnesium citrate and magnesium bisglycinate (glycinate) are organic compounds that are considered readily bioavailable. Magnesium oxide contains a lot of magnesium per gram but is less well absorbed. Magnesium complexes combine several compounds.

When comparing, what matters is the amount of elemental magnesium, not the weight of the compound. A capsule with 1,500 mg magnesium bisglycinate contains only a fraction of that as pure magnesium. Reputable manufacturers state both.

The BfR recommends a maximum level of 250 mg magnesium per day in food supplements, ideally split into at least two portions. Higher single doses can have a laxative effect. Many products on sale exceed this with 300 or 400 mg of elemental magnesium. People with impaired kidney function should only take magnesium supplements after consulting a doctor.

Magnesium can affect the absorption of certain medicines, such as some antibiotics or osteoporosis drugs. If in doubt, ask your pharmacist about the right time gap.

Food supplements are no substitute for a balanced, varied diet or a healthy lifestyle. If you have a pre-existing condition, are pregnant or breastfeeding, or take medication regularly, ask a doctor or pharmacist for advice before taking them. Do not exceed the recommended daily intake stated on the pack. The information on this page is for general guidance only and is no substitute for individual advice.