Magnesium

Magnesium is one of the minerals we get asked about most, usually because someone has read about a particular form and wants to know whether it is the one they need. Our range covers citrate, glycinate and bisglycinate, malate, taurate and threonate, in capsules, tablets, powders, liquids and sprays, from Mag365, Viridian, New Leaf, Lamberts, Biocare and New Nordic.

What does magnesium do?

Magnesium is an essential mineral, which means the body cannot make it and it has to come from food or supplements. Magnesium contributes to normal energy-yielding metabolism, to a reduction of tiredness and fatigue, and to normal muscle function and the normal functioning of the nervous system. It also contributes to normal protein synthesis, normal psychological function, and the maintenance of normal bones and teeth, and it has a role in the process of cell division.

What is the difference between the forms?

The mineral is the same in every case. What changes is the compound it is bound to, which affects how much elemental magnesium a capsule carries and how well people tend to tolerate it.

• Magnesium citrate - magnesium bound to citric acid, and the most widely used form, and the one we stock most of.
• Magnesium glycinate and bisglycinate - bound to the amino acid glycine. The form most people ask for by name.
• Magnesium malate - bound to malic acid, which occurs naturally in apples.
• Magnesium taurate - bound to the amino acid taurine.
• Magnesium L-threonate - a newer form, bound to threonic acid.

You will also see magnesium oxide and marine magnesium on labels. Oxide carries a high percentage of elemental magnesium by weight but is less well tolerated by some people; marine magnesium is extracted from seawater and supplies other trace minerals alongside it.

Which form should I choose?

There is no single best form, and the honest answer is that the one you will actually take every day matters more than the compound on the label. Citrate and glycinate are the two most commonly chosen. If you have tried magnesium before and found it did not suit you, it is worth trying a different form rather than giving up on the mineral. If you take prescribed medication, check with your pharmacist or GP first, as magnesium can interact with some medicines.

Powder, capsule, liquid or spray?

Most of the range is capsules and tablets, with powders, liquids, sachets and sprays alongside. Powders and liquids let you adjust the amount and are easier if you dislike swallowing capsules; Mag365 is the brand most of our powder customers return for. Sprays are applied to the skin rather than swallowed. Capsules and tablets are the simplest option if you want a fixed daily amount.

How much magnesium is in a serving?

The Nutrient Reference Value for magnesium is 375mg, and you will see the percentage NRV per serving on every label. Products vary widely, so compare the elemental magnesium figure rather than the total weight of the compound - a 500mg magnesium citrate capsule does not contain 500mg of magnesium. Always follow the directions on the pack and do not exceed the stated dose.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.