Magnesium guide
Magnesium benefits: what magnesium does in the body
Magnesium is an essential mineral involved in hundreds of normal processes in the body. This guide sets out the health claims authorised for magnesium in the UK and EU, where it comes from in the diet, how much a serving typically provides, and what the different supplement forms mean — so you can decide for yourself whether a magnesium supplement fits.
The authorised benefits of magnesium
Only certain health claims may legally be made about magnesium. These are the authorised claims — nothing here is a medical claim, and supplements are not intended to treat, prevent or cure any condition.
Normal muscle function
Magnesium contributes to normal muscle function. Muscle contraction and relaxation both rely on minerals being present in normal amounts, and magnesium is one of them.
Normal function of the nervous system
Magnesium contributes to the normal functioning of the nervous system, which carries signals between the brain and the rest of the body.
Reduction of tiredness and fatigue
Magnesium contributes to a reduction of tiredness and fatigue. This is one of the most common reasons people look at magnesium in the first place.
Normal energy-yielding metabolism
Magnesium contributes to normal energy-yielding metabolism — the processes that release energy from the food you eat.
Maintenance of normal bones
Magnesium contributes to the maintenance of normal bones, alongside other nutrients such as calcium and vitamin D.
Normal protein synthesis
Magnesium contributes to normal protein synthesis and has a role in the process of cell division.
How much magnesium do you need?
UK supplement labels use a Nutrient Reference Value (NRV) of 375 mg of magnesium per day for adults. Every label shows the amount of magnesium per serving and the percentage of that NRV a serving provides, so you can see exactly what you're getting.
Two things matter when comparing products: the serving size (how many capsules) and the amount of elemental magnesium per serving. A large figure on the front of a bottle is often the weight of the magnesium compound, not the magnesium itself.
Magnesium in food
Diet comes first. Magnesium is found in a wide range of everyday foods:
- Nuts and seeds — pumpkin seeds, almonds, cashews
- Wholegrains — oats, brown rice, wholemeal bread
- Green leafy vegetables — spinach, kale
- Pulses — black beans, chickpeas, lentils
- Dark chocolate and cocoa
Magnesium bisglycinate explained
Magnesium supplements use different forms — oxide, citrate, malate, bisglycinate and others. The form describes what the magnesium is bound to, which affects how much elemental magnesium a given weight provides.
Magnesium bisglycinate is magnesium bound to the amino acid glycine. It is a popular choice for people taking magnesium in capsule form, and it's the form used in both products we stock.
Magnesium we stock
Compare the serving size and the magnesium per serving, then choose the one that fits how you prefer to take it.
Supplement Needs
Supplement Needs Magnesium Bisglycinate
120 Capsules | 60 Servings
- Magnesium bisglycinate form
- 151.2 mg magnesium per 2-capsule serving
- 120 capsules — 60 servings per bottle
tbJP
tbJP Magnesium Bisglycinate
120 Capsules | 120 Servings
- Magnesium bisglycinate form
- 250 mg elemental magnesium per capsule
- One-capsule serving size
Magnesium benefits at a glance
- Magnesium contributes to normal muscle function
- Magnesium contributes to the normal functioning of the nervous system
- Magnesium contributes to a reduction of tiredness and fatigue
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to the maintenance of normal bones
Common questions
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Keep out of reach of children. Always follow the directions on the product label.
If you are pregnant, breastfeeding, taking medication, have a medical condition or have any concerns about whether a supplement is suitable for you, consult an appropriate healthcare professional before use.