Choosing the Right Magnesium Supplement: What You Should Know
- Clara
- Aug 1
- 2 min read
Magnesium is an essential mineral involved in hundreds of biological processes in the body, including muscle and nerve function, energy production, and bone health. With so many magnesium supplements available, it’s helpful to understand the differences in origin, formulation, and dosage form.
Magnesium comes in a variety of forms, including magnesium oxide, citrate, sulfate, and carbonate, as well as amino acid chelates (often referred to as "amino-chelates"). These chelated forms bind magnesium to amino acids and are known for their high bioavailability, which refers to how well the body absorbs and uses the nutrient.
Why Bioavailability Matters
Bioavailability is the degree to which a nutrient is absorbed and utilized by the body. When it comes to magnesium, better absorption can help support its many roles in maintaining normal muscle and nerve function, supporting a healthy immune system, and contributing to the reduction of tiredness and fatigue.*
To help ensure you're choosing a quality magnesium supplement, consider the following:
Accurate Magnesium Content: The supplement should deliver the amount of elemental magnesium stated on the label.
High Bioavailability: Forms like magnesium glycinate or bisglycinate (a type of amino-chelate) are generally well-absorbed.
Digestive Tolerance: It should be gentle on the stomach and efficiently absorbed by the digestive tract.
User-Friendly Format: Look for softgel capsules or other easy-to-swallow forms for convenience.
How Much Magnesium Do You Need?
For adults, a daily intake of around 200–400 mg of magnesium is typically recommended, depending on age, sex, and individual needs. Taking magnesium in the evening may be beneficial for some people, especially when combined with a diet that includes magnesium-rich foods like leafy greens, nuts, seeds, and whole grains.
SOURCES:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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