Healthy shopping: How to choose a magnesium supplement

Struggling to make sense of magnesium supplements? Joanna Evans shares some pointers on what to look for and high-quality products to try

Magnesium is an essential mineral involved in hundreds of processes throughout the body. One of its key roles is supporting the health of your mitochondria, the tiny powerhouses inside your cells that fuel virtually every aspect of human health. And not getting enough of it can lead to a wide range of symptoms—from fatigue to irregular heartbeat—and increase your risk of various chronic diseases.¹

Although magnesium is found naturally in plenty of foods, such as leafy green vegetables, whole grains, nuts and seeds, many of us have magnesium intakes below the recommended levels.² In fact, data suggests that almost half of the US population consume less than the required amount of magnesium from food.³

This is where magnesium supplements step in. But with countless products available, how do you choose a magnesium supplement that’s high-quality and right for your needs? Here’s a quick guide to what to look for and a few top products to try.

What to look for

Form. Magnesium comes in many forms with varying bioavailability (ability to be absorbed and used by the body) and potential benefits. Magnesium malate, glycinate (or bisglycinate) and citrate are all well-absorbed forms recommended for supporting mitochondrial health. But be sure to check which form is best for your needs.

Elemental magnesium content. Recommended daily intake amounts of magnesium are typically for elemental magnesium (pure magnesium), not compound magnesium, in which magnesium is bonded with other elements, as in the examples above (for instance, magnesium malate combines magnesium with malic acid). So make sure you check the label for the amount of elemental magnesium you’ll be getting per capsule or per serving. Some products specifically state “elemental magnesium” on the label, while others list the amount of “magnesium” and state the form of magnesium in brackets. If you’re unsure, contact the company to find out.

Ingredients. Check the ingredients list to make sure the formula is free of added nasties and unnecessary additives like sugar, sweeteners, or artificial colors and flavors. If you suffer from allergies, look for allergens on the label and seek out hypoallergenic formulas.

Dosage. Check the amount of magnesium you are getting per capsule, not just per serving, and how many capsules you would need to take each day to get the right dosage for your needs. The usual recommended dosage is 200–400 mg a day, in divided dosages to improve absorption and avoid stomach upset. Depending on your lifestyle and how good you are at remembering to take supplements, a two-a-day formula may suit you better than one you need to take four times a day.

Testing. Is the product tested, ideally by a third party, for potency and purity? In other words, does the label description match what’s actually inside, and is the product free of harmful contaminants like pesticides and heavy metals? If it’s not clear from the label or the company’s website, get in touch with them to check.

High manufacturing standards. Is the supplement manufactured according to stringent quality standards? Look for products made in accordance with good manufacturing practices (GMPs) and companies transparent about their processes and ingredient sourcing.

Products to try

Here’s a selection of high-quality magnesium products to try—all using well-absorbed forms of the mineral.

US

Double Wood
Mag-8 Magnesium Complex, $19.95 (180 capsules)
doublewoodsupplements.com

With eight forms of magnesium—bisglycinate, citrate, taurate, orotate, L-aspartate, malate, oxide and ascorbate—this complex gives you a well-rounded approach to magnesium supplementation and 142 g elemental magnesium per capsule. Double Wood follows GMP methods and provides third-party testing results and lab analysis certificates to show purity. It’s a good value option, although it does include vegetable stearate and silica in the formula.

UK

Swallow
Pro Magnesium 4, £30 (30 capsules)
theswallowco.com

Combining four different forms of magnesium—magnesium bisglycinate, malate, taurate and citrate—this vegan formula supplies 150 mg elemental magnesium per capsule, along with vitamin D3 and zinc to enhance magnesium’s benefits, and vitamin B6 to aid absorption. There are no additives like sweeteners, colorings or bulking agents and the product is third-party tested and free of all the common allergens.

US & UK

Thorne
Magnesium CitraMate, $21/£16.06 (90 capsules)
US: thorne.com; UK: uk.iherb.com

A combination of magnesium citrate and dimagnesium malate, this supplement will give you 135 mg elemental magnesium per capsule. The product has been third-party tested and certified to verify the contents matches the label and to confirm it contains no unsafe levels of contaminants, such as heavy metals, pesticides and microorganisms.

Love Life Supplements
Magnesium Glycinate, $35.87/£31.95 (240 capsules)
lovelifesupplements.co.uk

Like all LLS supplements, this product is third-party lab tested (with certificates of analysis available to view on the company’s website), GMP-certified, and made without bulking agents or cheap fillers. There are 303 mg elemental magnesium per serving, but a serving size is four capsules, so each capsule provides 75.75 mg magnesium.

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