Orders placed after 3.30pm on 23/08 will be dispatched following the UK Bank Holiday (26/08)
(£)
GBP (Default)
- (€) EUR
Magnesium is a significant mineral that powers over 300 metabolic reactions in your body’s energy production and muscle function. Up to two-thirds of people in Western countries don’t get enough magnesium from their food.
Your body absorbs just 30-40% of magnesium from food. The right supplement can help you meet your daily needs. Each type of magnesium supplement works differently in your body. To name just one example, magnesium citrate helps your digestion and absorption, while magnesium glycinate improves your sleep and muscle recovery.
This piece shows you the best magnesium supplements available today. You’ll learn their unique benefits and find the perfect match for your health goals.
Magnesium ranks as the fourth most abundant mineral in the human body and acts as a vital cofactor in more than 300 enzymatic reactions [1]. The body needs this mineral to develop bones and help muscles work properly. It’s the foundation for many biological processes that keep us healthy.
Your body contains about 25 grammes of magnesium. The bones store 50-60% of it while the rest spreads throughout soft tissues [1]. This mineral works like a conductor that helps control several vital functions:
Energy Production and Metabolism: Magnesium turns food into energy by activating enzymes that handle oxidative phosphorylation and glycolysis [1]. It also helps create proteins and maintains genes through DNA and RNA synthesis.
Muscle and Nerve Function: Your muscles relax because magnesium blocks calcium naturally [2]. The mineral also keeps nerve signals working right by controlling N-methyl-D-aspartate (NMDA) receptors. These receptors help you learn and remember things [2].
Bone Health: Magnesium does more than just exist in bones – it helps them mineralise [3]. Bone tissue holds 60% of your body’s magnesium [3]. The mineral works with calcium to keep bones strong and healthy.
Heart Function: Your heart beats regularly because magnesium and calcium work together to make heart muscles contract properly [2]. This balance helps prevent irregular heartbeats and keeps your heart healthy.
Blood Sugar Control: About 48% of people with type 2 diabetes have low magnesium in their blood [3]. The mineral significantly affects how well insulin works and controls blood sugar.
You should know the signs of magnesium deficiency because they often show up slowly. Early warning signs include:
More serious symptoms can develop as magnesium levels drop:
Neurological Changes: You might feel numbness and tingling, or notice personality changes [5]. Some people experience seizures and unusual eye movements (nystagmus) [4].
Cardiovascular Issues: Low magnesium can cause irregular heartbeats and heart spasms [1]. Studies link low magnesium intake to higher blood pressure risks [3].
Metabolic Impact: Low magnesium can throw off your blood calcium and potassium levels. This happens in about 60% of cases [6].
Some people have a higher chance of magnesium deficiency:
Healthy people rarely show magnesium deficiency symptoms [1]. Your kidneys help keep magnesium levels stable by controlling how much leaves through urine when you don’t get enough.
Each magnesium supplement has its own benefits that match different health needs. You need to know how they are different to pick the right one.
Magnesium citrate combines magnesium with citric acid to create one of the most absorbable forms [7]. The compound dissolves easily in water and comes in capsules, liquids, or powders [8].
Studies show magnesium citrate works well to raise your body’s magnesium levels [9]. Its molecular structure helps your digestive system absorb it better than other forms [7].
This supplement does more than just boost magnesium levels. It pulls water into your intestines to soften stools and help you have regular bowel movements [10]. This makes it perfect if you have constipation or irregular bowel habits.
Research backs up its benefits for bone and heart health. Studies show that magnesium citrate supplementation helps improve bone density and lower fracture risks [8]. It also helps control blood sugar and supports healthy blood pressure [8].
Magnesium glycinate combines elemental magnesium with glycine , a calming amino acid [7]. People absorb this gentle form of magnesium well [9].
This supplement shines when it comes to relaxation and sleep. Glycine makes it even better for sleep because it acts as a calming brain chemical [11]. Clinical studies show magnesium glycinate can:
Your stomach handles magnesium glycinate better than other forms. Research shows it causes less digestive upset [9]. This makes it a great choice if you have a sensitive stomach.
Magnesium oxide combines magnesium and oxygen in a unique way [7]. It packs more elemental magnesium but your body absorbs it differently than water-soluble forms [12].
A 2021 study of 90 people found that taking 1.5 grammes of magnesium oxide daily for 28 days worked as well as standard treatments for chronic constipation [13]. Magnesium oxide helps your digestion by:
The results speak for themselves. A clinical trial showed that 70% of people saw major improvements in constipation with magnesium oxide, while only 25% improved with a placebo [12].
This supplement works as both an antacid and laxative. It neutralises stomach acid to relieve heartburn [13]. It also draws water into your intestines to make bowel movements easier [14].
Doctors suggest careful dosing, especially if you’re older or have kidney problems, since too much can raise magnesium in your blood [12]. Most people take 250 milligrammes every 12 hours until they feel better [12].
Your body’s ability to absorb magnesium supplements changes by a lot based on several factors. These factors determine how well your body uses this vital mineral. Knowing these differences helps you pick the right magnesium supplement.
Your small intestine, specifically the jejunum and ileum sections, absorbs most magnesium. A smaller amount gets absorbed in the large intestine [4]. Studies show that only 30-40% of dietary magnesium reaches your bloodstream [15]. These rates change based on the type of magnesium compound.
Organic magnesium forms are a better match for absorption than inorganic ones [16]. Magnesium malate leads the pack with the highest absorption rate according to pharmacokinetic studies [17]. Magnesium acetyl taurate comes in second for bioavailability [17].
Different magnesium forms show varying absorption rates:
The timing of your magnesium intake matters too. Research shows taking smaller doses throughout the day works better than one big dose [15]. Taking magnesium on an empty stomach also helps absorption [16].
Specific nutrients and dietary components change how well your body absorbs magnesium. Research points to several key interactions that affect supplement absorption.
Protein Interaction: Your protein intake associates directly with magnesium absorption. Levels drop by a lot when you eat less than 30 grammes of protein daily [3].
Vitamin D Connexion: Active vitamin D (calcitriol) helps magnesium absorption [3]. Magnesium also plays a key role in vitamin D’s metabolism in your liver and kidneys [19].
Some things can block magnesium absorption:
Mineral Competition: High zinc doses of 142 mg/day lower magnesium absorption and throw off its balance [3]. Calcium also competes for absorption, so it’s best to take these minerals at different times [19].
Dietary Components: Some food elements reduce magnesium bioavailability:
Some dietary elements boost magnesium absorption:
Your body absorbs magnesium through passive and active processes [4]. Passive absorption depends on the concentration difference between your intestine and blood. Active absorption uses special transporters called TRPM6/7 [4]. This active transport becomes vital when magnesium levels are low, helping maintain proper levels even with limited intake.
Your lifestyle choices affect magnesium absorption too. Caffeine reduces how much magnesium you absorb [19]. Research also shows that higher blood alcohol levels lead to lower magnesium levels [19].
You need to understand how different forms of magnesium work to pick the right supplement. Research shows that specific magnesium compounds work better for certain health issues, which makes targeted supplements more effective.
Magnesium glycinate stands out as the best choice to improve sleep quality. Studies show this form passes through the blood-brain barrier easily and helps you sleep better [21]. When combined with glycine, an amino acid that acts as an inhibitory neurotransmitter, you get a powerful combination that promotes restful sleep.
Research shows that higher magnesium levels relate to:
Older adults who took magnesium supplements fell asleep faster and woke up less in the early morning [21]. This mineral helps by controlling sleep-related neurotransmitters and keeping healthy levels of GABA, a brain chemical that helps you relax [22].
Athletes and active people need different magnesium formulations to support their performance. Magnesium malate works great for energy production and exercise recovery [6]. Your body absorbs this form better in the digestive system, which helps replace magnesium lost during hard workouts [7].
Studies show several benefits for performance:
Better muscle recovery after hard workouts [6]
More energy during exercise [6]
Less exercise-induced muscle damage [6]
Professional cyclists who took 400 mg of magnesium daily for three weeks recovered much better after intense races [23]. Your body’s magnesium needs go up by 20-30% when you exercise [24].
Magnesium citrate and oxide work well if you have digestive issues. Magnesium citrate pulls water into your intestines to soften stool and help you stay regular[10]. This helps people who struggle with irregular bowel habits or occasional constipation. Magnesium oxide helps your digestion in two ways:
Studies back up how well these forms work for specific digestive problems. People with IBS-C (Irritable Bowel Syndrome with Constipation) had more regular bowel movements when taking magnesium [10]. Magnesium plays key roles in:
Taking magnesium at the right time makes a big difference. You’ll get the best results for digestion by taking it with meals [25]. If you’re using it to sleep better, take it about two hours before bed [26].
Getting the dose right matters no matter how you use it. Women need 310-320 mg daily, while men need 400-420 mg [23]. Athletes and people who exercise hard might need more to make up for what they lose during workouts [24].
The right timing makes a huge difference in getting the most from magnesium supplements. Studies show you’ll get better results by taking it daily rather than occasionally [27].
The best time to take magnesium depends on your needs and the type you’re using. Taking it in the morning works better for anxiety and brain health [28]. Morning doses help keep your mind sharp and energy levels steady throughout the day.
Magnesium malate gives you an energy boost, so it works best in the morning or afternoon. This helps curb afternoon tiredness without messing up your sleep [5]. Magnesium threonate taken early helps you stay focused and mentally clear [5].
Evening doses work best for:
If you’re taking magnesium citrate to help with constipation, daytime doses make more sense. It usually kicks in anywhere from 30 minutes to six hours after you take it [28]. Taking it before bed might wake you up with unexpected bathroom trips.
Some people get better results by splitting their daily dose between morning and night [12]. This keeps magnesium levels steady and might be easier on your stomach.
Research strongly backs taking magnesium with meals [27]. Food gets your digestive enzymes going, which helps break down and absorb the supplement better[29]. This matters even more with certain types:
Types that need food:
These forms can upset your stomach if you take them without food [5]. Taking them with meals helps avoid:
Magnesium threonate and glycinate are usually gentler on your system, so you can take them with or without food [5]. Everyone’s different though, so pay attention to how your body reacts.
Food can affect how well magnesium works in your body. High-fibre foods might get in the way of absorption [28]. You’ll get better results if you wait about two hours after eating high-fibre meals before taking magnesium [14].
Medications can also affect absorption. Space out antibiotics – take them at least 2 hours before or 4-6 hours after your magnesium [27]. The same goes for bisphosphonates – keep a 2-hour gap between them and magnesium [27].
Some nutrients help your body absorb magnesium better. Taking it with:
These combinations help your body absorb magnesium through different pathways [30]. Organic magnesium forms also get absorbed better than inorganic ones[30].
Sticking to a regular schedule gives you the best results [14]. Put your supplements somewhere you’ll see them or set daily reminders to build a solid routine [14].
Getting the most from magnesium supplements takes more than just picking the right type. You’ll need to avoid common mistakes to get the best results and stay safe.
Anyone over 8 years old shouldn’t take more than 350 mg of magnesium supplements daily [31]. Going beyond this limit can lead to problems ranging from mild stomach issues to serious health risks. Men should aim for 420 mg daily, while women need about 350 mg [31].
Your ideal dose depends on several factors:
Taking too little magnesium can be just as problematic. Many store-bought supplements don’t pack enough punch to fix a deficiency [32]. Some people might need higher doses under a doctor’s care, especially those with specific health issues or low magnesium levels.
These supplements can mix badly with certain medicines and change how well they work. Blood pressure medicines need extra attention, especially calcium channel blockers like Norvasc, Calan, and Cardizem [11]. Together, they might lower your blood pressure too much.
You’ll need to space out your magnesium from certain medications:
Magnesium can reduce how well gabapentin works – a medicine doctors prescribe for nerve pain and seizures [11]. Long-term use of proton pump inhibitors might leave you short on magnesium [11]. Regular checkups become vital if you take these medications.
Diuretics create a tricky situation. Some types flush out magnesium through urine, which could lead to low levels [11]. This becomes a bigger concern with medications like hydrochlorothiazide and loop diuretics such as Lasix and Bumex.
The way you store supplements can make or break their effectiveness. Watch out for these factors:
Studies show that heat and humidity can dissolve nutrients and make supplements less effective [9]. Keep them in their original bottles with tight lids in a cool, dry spot away from sun [9].
Your bathroom cabinet isn’t the right place for supplements. The temperature swings and moisture in bathrooms can damage them [9]. A bedroom drawer or linen closet works much better.
Vitamins don’t exactly expire but they do lose strength over time [33]. Most supplements stay potent for about two years with proper storage [33]. Throw them out right away if they start smelling odd or change colour [33].
Fish oil and probiotics need special care. Liquid fish oil should go in the fridge after opening and you should use it within three months to avoid spoilage [9]. Some probiotics need refrigeration while others do fine at room temperature [9].
Safe disposal matters too. Don’t throw old supplements in household trash where kids or animals might find them [33]. Check local guidelines or ask a pharmacist about the right way to dispose of them.
Magnesium supplements play a vital role in your health. Each type comes with its own benefits. Magnesium citrate helps your body absorb it better and supports digestion. Magnesium glycinate helps you sleep better and relax. Your digestive issues can improve with magnesium oxide because it works as both an antacid and laxative.
You need to think about a few things to get the best results from your supplements. The timing makes a big difference – whether you take them in the morning or at night. Your body usually absorbs them better with food, though some types work best on an empty stomach. Most people need between 310-420mg daily, based on their age and gender.
Smart supplement use means watching out for how it might mix with your medications. You also need to store them properly. Make sure you ask your healthcare provider before starting magnesium supplements, especially when you have prescription medications or health conditions. When you pay attention to these details, you’ll get the most from your magnesium supplements and avoid problems.
Q1. What are the main types of magnesium supplements available?
There are several types of magnesium supplements, including magnesium citrate, glycinate, oxide, malate, and chloride. Each type has different properties and potential benefits, making them suitable for various health needs.
Q2. Which form of magnesium is best for improving sleep quality?
Magnesium glycinate is often considered the best form for improving sleep quality. It combines magnesium with glycine, an amino acid that promotes relaxation, making it particularly effective for enhancing sleep and reducing anxiety.
Q3. How does magnesium citrate differ from other forms of magnesium?
Magnesium citrate is highly bioavailable and easily absorbed by the body. It’s particularly effective for addressing constipation and supporting digestive health due to its mild laxative effect.
Q4. Can taking magnesium supplements interfere with medications?
Yes, magnesium supplements can interact with certain medications. For instance, they may affect the absorption of antibiotics and bisphosphonates. It’s important to maintain appropriate timing gaps between taking magnesium and these medications, and to consult with a healthcare provider.
Q5. What’s the recommended daily intake of magnesium, and can you take too much?
The recommended daily intake of magnesium is 310-320 mg for women and 400-420 mg for men. The maximum recommended daily supplement intake is 350 mg for adults. Exceeding this limit can lead to adverse effects, ranging from mild digestive issues to more severe complications.
Accepting payments via
YourHealthBasket © 2025
detoxpeople Ltd
Registered in England & Wales 07156741
VAT reg GB 103 3641 60
Our new practitioner portal has been released and it’s now easier than ever to link a client’s account and provide them with suggestions using our new protocol system.
Convert your current cart into a protocol which can then be assigned to a linked client.