Choosing magnesium without the marketing fluff: what you really need to look for
Bisglycinate. Citrate. Oxide. Elemental magnesium. 85% RI.
If you’re looking at magnesium supplements for the first time, it’s easy to feel like you need a chemistry degree to understand them.
Meanwhile, almost every jar naturally promises that its specific form is the best choice.
Time to simplify things.
Magnesium is a mineral your body needs for various normal bodily functions. Among other things, it plays a role in the normal functioning of muscles and the nervous system and contributes to a normal energy-yielding metabolism. The claim that magnesium contributes to the reduction of tiredness and fatigue is also permitted in the EU when a product meets the conditions for that claim. European Commission
But that doesn’t mean every magnesium product is automatically a good choice.
These are the things you actually want to pay attention to.
1. Don’t just look at the front of the jar
The front usually features the name that sounds the best: Premium Magnesium,
High Strength Magnesium.
But the information you really need is usually on the back.
When checking the recommended daily dosage, look at how much magnesium you are actually getting.
That is more important than the biggest number printed on the packaging.
2. Understand what ‘elemental magnesium’ means
A magnesium compound does not consist entirely of magnesium.
Magnesium can be bonded to citrate or bisglycinate, for example. As a result, 1,000 mg of a magnesium compound is not the same as 1,000 mg of magnesium.
The label should clearly state how much magnesium the daily dosage actually provides.
That is the number you should use to meaningfully compare products.
3. Don’t get overwhelmed by different forms
You will come across all kinds of forms:
- magnesium bisglycinate
- magnesium citrate
- magnesium oxide
- magnesium chloride
- magnesium lactate
Different magnesium compounds can vary in solubility and absorption. US health authorities, for example, note that some more soluble forms are generally better absorbed than magnesium oxide.
But one word on the label doesn't tell you if the entire product is good.
Always look at the big picture:
how much magnesium are you getting, what ingredients have been added, how many capsules do you need, and does that dosage fit your situation?
4. More magnesium is not automatically better
This is perhaps the most important point.
With supplements, a high dosage sometimes seems more attractive.
But more is not automatically better.
The Netherlands Nutrition Centre (Voedingscentrum) recommends a maximum amount of 250 mg of magnesium per day from supplements, as a addition to your diet. Magnesium from regular food does not count toward this. Voedingscentrum
High amounts of magnesium from supplements can cause diarrhea and gastrointestinal issues, among other things. ODS
Are you taking multiple supplements? Then don't just look at each product individually; add up what you are taking in total.
5. Also look at your diet
Magnesium is naturally present in all kinds of foods.
Think of:
- nuts and seeds
- whole grain products
- legumes
- green leafy vegetables
- some dairy products
A supplement is therefore exactly what the word says: a supplement.
Not the foundation.
A varied diet remains important.
6. Check what else is inside
Some magnesium products contain, for example, vitamin B6, taurine, or other ingredients in addition to magnesium.
That doesn't have to be wrong.
But ask yourself why those substances were added and how much of them you are consuming.
Especially when you use multiple supplements, the same vitamins or minerals can unknowingly be present in different products.
That is why at GZOND, we prefer to look at the entire formula rather than just one prominent ingredient.
7. Are you taking medication? Then be extra careful
Magnesium can interact with certain medications.
This applies, for example, to some antibiotics and certain drugs for osteoporosis. Some other medications can also affect magnesium levels.
Are you taking medication or do you have a medical condition? Then discuss supplement use with your doctor or pharmacist.
So: how do you choose a magnesium supplement?
Don't make it too complicated for yourself.
Focus on these five things:
1. How much magnesium do I get per day?
Not just how many milligrams of the total compound are in a capsule.
2. Which magnesium form is used?
And is it clearly indicated what you are actually taking?
3. How many capsules do I need per day?
A product must also remain practical.
4. What else is in it?
Check the full list of ingredients.
5. Does the dosage fit what I am already taking?
More is not automatically better.
The back is at least as important as the front
At GZOND, we like clear products.
No twenty slogans on a jar to make something sound more complicated than it is.
We prefer to look at what is actually inside, how much of it you use, and why an ingredient is part of a formula.
Because choosing a supplement shouldn't be a guessing game.
Read the label. Understand what you are taking. Keep it simple.
