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Magnesium is an essential mineral involved in hundreds of processes in the body — from the normal functioning of muscles and the nervous system to energy metabolism and the maintenance of healthy bones and teeth. Despite how important it is, many people don't get the recommended amount from diet alone.
Magnesium has a number of health benefits that are authorised under EU/UK regulations, meaning they are supported by the European Food Safety Authority. Magnesium contributes to:
It also has a role in the process of cell division.
The Nutrient Reference Value (NRV) for magnesium in the EU/UK is 375mg per day. The NRV represents the amount needed to prevent deficiency in the large majority of healthy people. Individual needs can vary with factors such as age, activity level and diet. If you're considering a higher intake, it's worth speaking to a pharmacist or GP — and always check the label so you know how much elemental magnesium each serving provides (more on that below).
This is one of the most useful things to understand when comparing magnesium supplements. The amount of magnesium on a label refers to the elemental magnesium — the actual magnesium your body counts towards its intake — not the total weight of the compound.
For example, magnesium bisglycinate is around 10% elemental magnesium. So a 500mg dose of magnesium bisglycinate provides roughly 50mg of elemental magnesium; the rest is the glycine it's bonded to. Different forms have very different elemental percentages, so always check the label to see how much magnesium you're actually getting per serving.
Not all magnesium is the same. The form affects both how well it's absorbed and how it's tolerated. Here's a comparison of the most common forms.
Magnesium oxide
Elemental content: ~60%
The cheapest and most common form. High in elemental magnesium by weight, but absorbed relatively poorly. Often has a laxative effect.
Magnesium citrate
Elemental content: ~16%
Reasonably well absorbed and cost-effective. Can have a mild laxative effect, and is sometimes used as a buffer alongside other forms.
Magnesium bisglycinate
Elemental content: ~10%
A chelated form (magnesium bound to the amino acid glycine), well absorbed and generally gentle on the stomach. This is the form we use, and the one we'd recommend for most people looking to raise their magnesium intake comfortably.
Chelated forms like bisglycinate tend to be the best absorbed and the most gentle on digestion, because the mineral is bound to an amino acid in a form the body handles well. Actual absorption varies from person to person depending on factors like age, gut health and diet. As with all our products, we choose the form we believe gives the most reliable result, rather than simply the cheapest.
This article is general information and not medical advice. If you have a health condition or take medication, speak to your GP or pharmacist before starting a supplement.
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