When to take it
Any time of day with food; if you take it for sleep and relaxation, prefer the evening.
← All supplements
MineralsModerate evidence
Magnesium
Also known as: Mg
Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production and muscle and nerve function. Low intake is common with diets low in vegetables, legumes and nuts, and under stress or heavy training.
What it is used for
- Normal muscle and nervous system function – strong evidence (EFSA-approved claims)
- Reduction of tiredness and fatigue – strong evidence when intake is low (EFSA)
- Leg cramps – mixed, rather weak evidence, mainly helpful when deficient
- Migraine prevention – moderate evidence
Forms and how they differ
bisglycinate
well tolerated, gentle on the stomach, good for evenings
citrate
well absorbed, may loosen stools at higher doses
oxide
cheap and high in elemental magnesium, but less well absorbed
malate, taurate, L-threonate
specialised forms; evidence for specific advantages is limited
Pairs well with
Vitamin B6, vitamin D, potassium.
Do not combine / separate
Keep at least 2 hours apart from iron, high-dose zinc, some antibiotics (tetracyclines, quinolones), bisphosphonates and thyroid medication.
Watch out for
Take care with kidney disease – magnesium can accumulate. If you take medicines (especially antibiotics, thyroid, osteoporosis or blood pressure drugs), consult your doctor or pharmacist. In pregnancy use only after agreeing with your doctor.
Safety
EFSA set an upper limit of 250 mg/day of magnesium from supplements (not counting food). Diarrhoea is usually the first sign of too much.
Practical tip
If citrate loosens your stools, switch to bisglycinate or split the dose into two portions.
Products containing Magnesium 57
Potassium + Magnesium 100 mgcitrate + malate · 100 mg / capsule
Magnesium + Vitamin B6 + Zincmixed
Magnesium + calcium+ calcium
Magnesium + Vitamin B6 + Saffronmixed
Magnesium 250 mg250 mg / serving
Magnesium bisglycinate + lactate + oxide 375 mgbisglycinate + lactate + oxide · 375 mg / serving
Magnesium 400 mg400 mg / serving
Magnesium L-ascorbate 56.3 mgL-ascorbate · 56.3 mg / serving
Magnesiumaspartate
Magnesium bisglycinate + zinc bisglycinate 225 mgbisglycinate + zinc bisglycinate · 225 mg / serving
Magnesium bisglycinate + vitamin B6 100 mgbisglycinate + vitamin B6 · 100 mg / tablet
Magnesium bisglycinate 110 mgbisglycinate · 110 mg / serving
Magnesium + Vitamin B6 200 mgbisglycinate + pyridoxal-5-phosphate · 200 mg / capsule
Magnesium bisglycinate 225 mgbisglycinate · 225 mg / serving
Magnesium 90 mgbisglycinate · 90 mg / capsule
Magnesium 200 mgbisglycinate · 200 mg / serving
Magnesium 133 mgbisglycinate chelate · 133 mg / capsule
Magnesium chloride 250 mgchloride · 250 mg / serving
Magnesium citrate + bisglycinate + vitamin B6 250 mgcitrate + bisglycinate + vitamin B6 · 250 mg / serving
Magnesium + Vitamin B6 375 mgcitrate · 375 mg / capsule
Magnesium 100 mgcitrate · 100 mg / capsule
Magnesium citrate + B-complex + vitamin C 187.5 mgcitrate + B-complex + vitamin C · 187.5 mg / serving
Magnesium citrate 200 mgcitrate · 200 mg / serving
Magnesium citrate 210 mgcitrate · 210 mg / serving
Magnesium citrate 225 mgcitrate · 225 mg / serving
Magnesium citrate + vitamin B6 (sustained release) 225 mgcitrate + vitamin B6 (sustained release) · 225 mg / serving
Magnesium citrate + P5P + ginseng + L-theanine 250 mgcitrate + P5P + ginseng + L-theanine · 250 mg / serving
Magnesium 400 mgcitrate · 400 mg / capsule
Magnesiumcitrate
Magnesium citratecitrate
Magnesium 450 mgcitrate · 450 mg / serving
Magnesium glycerophosphate 250 mgglycerophosphate · 250 mg / serving
Magnesium 105 mgglycinate · 105 mg / capsule
Magnesiumglycinate
Magnesium 400 mgionic (chloride) · 400 mg / serving
MagnesiumL-threonate + taurate
Magnesium L-threonate 144 mgL-threonate · 144 mg / serving
Magnesium lactate 187.5 mglactate · 187.5 mg / serving
Magnesium 84 mglactate · 84 mg / capsule
Magnesium 150 mgmalate · 150 mg / tablet
Magnesium malate 200 mgmalate · 200 mg / serving
Magnesiumorotate
Magnesiumsustained release
Magnesium 375 mgcitrate · 375 mg / serving
Magnesium 100 mgtaurate · 100 mg / tablet
Magnesium taurate 120 mgtaurate · 120 mg / serving
Magnesiummalate + glycinate
Magnesiumamino acid chelates
Magnesium 400 mgcitrate + glycinate + malate · 400 mg / capsule
Magnesiumchloride (topical)
Magnesium liposomal citrate 90 mgliposomal citrate · 90 mg / serving
Magnesium + Glycine + L-theaninepowder
Magnesium
Calcium + Magnesium + Vitamin D3chewable
Calcium + Magnesium + Vitamin D3 + Zincmixed
Calcium + Magnesiumliquid
Zinc + Magnesiummixed
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check Magnesium with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
Bone support blendModerate evidenceBoronWeak evidenceCalciumModerate evidenceChromiumWeak evidenceCopperWeak evidenceElectrolytesModerate evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.