An essential mineral found in leafy greens, nuts and seeds; bisglycinate, malate and aspartate are gentle, well-absorbed forms.
Why it’s used: Contributes to the reduction of tiredness and fatigue, normal psychological function and normal muscle function.
Magnesium is an essential mineral that helps turn the food we eat into energy and helps the parathyroid glands, which produce hormones important for bone health, work normally. It is found in a wide variety of foods, including spinach and other leafy greens, nuts, seeds and wholemeal bread.
Magnesium contributes to the reduction of tiredness and fatigue, normal psychological function and normal muscle function. In healthy people the kidneys clear any excess from food, so magnesium from a normal diet does not need to be limited.
In supplements, magnesium is always bound to another compound, and the form affects how well it is absorbed and how gentle it feels. Citrate, aspartate, lactate and chloride are among the more easily absorbed forms, while bisglycinate (also called glycinate) and malate are popular, gentle options. Look for the amount of elemental magnesium on the label, which is the magnesium itself rather than the weight of the whole compound, and remember that the upper guidance applies to supplements rather than food.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 7 randomised, placebo-controlled trials with 325 adults. Magnesium significantly reduced depression scores (SMD -0.92).
Meta-analysis of 3 randomised trials in 151 older adults with insomnia. Time to fall asleep was 17.4 minutes shorter with magnesium; total sleep time rose 16 minutes, which was not significant.
Systematic review of 18 studies in mildly anxious people, women with PMS, postpartum women and people with hypertension. Positive effects on anxiety were reported in about half the studies in anxious and PMS groups.
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It depends on what you want from it. Citrate, aspartate, lactate and chloride are among the more easily absorbed forms. Bisglycinate and malate are popular for being gentle on the stomach. Whatever the form, check the elemental magnesium amount on the label.
UK adults need 270 to 300mg a day, mostly from food. The NHS says up to 400mg a day from supplements is unlikely to cause any harm. Taking more than that, even for a short time, can cause diarrhoea.
Magnesium contributes to the reduction of tiredness and fatigue, and to normal muscle function and normal psychological function. These are authorised descriptions of its roles. If tiredness is persistent or unexplained, see your GP to look into other causes.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Magnesium: Risks of Deficiency, Supplement Options, Cognitive and Sleep Benefits
Dr Peter Attia, MD (Stanford) · Peter Attia MD on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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