12 Min Read

The Best Magnesium Supplement

Magnesium is one of the most commonly taken supplements in the UK, and rightly so. A magnesium deficiency can be serious, and even people who eat a healthy diet can benefit from a magnesium boost.

Our in-house nutritionist Ariel Kaur Maan here at Vitamin Guide explains how magnesium can keep us healthy, how to recognise a good magnesium supplement, and reviews the top 5 magnesium supplements on the market. 

So do magnesium supplements really work? And are they worth the investment?

The short answer is, yes. According to the NHS [4], men should take 300mg a day and women should take 270mg a day - although it’s safe to go up to 400mg a day.

These levels of magnesium can be challenging to meet through diet alone, and many people do not achieve this level of magnesium intake. Taking supplemental magnesium can help you achieve the optimal intake and help you feel your best. 

Magnesium Complex Zinc + D3
by Bettervits

Why do I need magnesium?

Many of us in Britain eat less magnesium than we should. In fact, almost 1 young adult in 5 eats less than the minimum requirement of magnesium, according to the UK government’s National Diet and Nutrition Survey. [1]

Who needs extra magnesium?

Health researchers have identified numerous factors which can reduce the amount of magnesium you absorb from your diet [2]. Magnesium supplements are extra important if you:

1. Drink alcohol regularly
2. Eat too much salt
3. Drink fizzy drinks or coffee
4. Sweat a lot
5. Are going through intense, prolonged stress
6. Have heavy periods
7. Take diuretics
8. Have Crohn’s disease, IBS, celiac disease or other intestinal diseases
9. Have type 2 diabetes or insulin resistance
10. Are over 60

Potential signs of magnesium deficiency

The range of symptoms and diseases associated with magnesium deficiency is staggering [3]. The list includes: 

• Fatigue and Weakness
• Brain Fog and Memory Problems
  
• Insomnia and irregular sleep
  
• Muscle Cramps and Restless Leg Syndrome
  
• Depression, Anxiety and Mood Disorders
  
• Migraine Headaches
  
• Numbness and Tingling
  
• Tightness of Breath and Asthma
  
• Abnormal Heart Rhythm
  
• High Blood Pressure
  
• Osteoporosis
  
• Nausea and Vomiting

Magnesium Complex Zinc + D3
by Bettervits

Pro Magnesium 4*

by Swallow

✅ Easily absorbed with 4 types of chelated magnesium
✅ Added zinc, vitamin D3 & B6 to increase absorption
✅ NHS recommended dosage (300 mg)
✅ No additives
✅ Vegan

PROS

CONS

❌ Not the cheapest option
❌ Only available online

Magnesium Complex 6-in-1*

by VitaBright

✅ Easily absorbed with 6 types of chelated magnesium
✅ Added zinc, Vitamin D3 and B6 for better absorption
✅ No additives
✅ Vegan

PROS

CONS

❌ Only available online
❌ Due to popularity, sometimes runs out of stock

Magnesium Complex

by Hey Nutrition

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Below NHS recommended dose of magnesium (205 mg)
❌ Contains some fillers

Magnesium Comp. with Zinc + D3

by Bettervits

✅ Easily absorbed with 3 types of chelated magnesium
✅ Added zinc and vitamin D3 to increase absorption

PROS

CONS

❌ Less than the NHS recommended magnesium dose (225 mg)
❌ Contains some additives including bulking agent

Daily Magnesium

by Beauty Pie

✅ Reasonably well absorbed with 2 types of chelated magnesium
✅ Vegan

PROS

CONS

❌ No added nutrients to support absorption
❌ Contains some fillers

Magnesium

by Inessa

✅ Includes magnesium threonate for brain benefits
✅ Contains the NHS recommended dose (306mg)

PROS

CONS

❌ Half the magnesium is low-absorption magnesium oxide
❌ No added nutrients to support absorption

Ariel Kaur Maan Registered Nutritionist® (BANT RN)

Ariel has extensive clinical and supplement expertise. She specialises in guiding clients through optimal health strategies and utilising high-quality supplements to help them gain optimal health.

Magnesium Complex Zinc + D3
by Bettervits

ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review but is a sponsored comparison by theswallowco & vitabright. See                                     

ADVERTISING DISCLAIMER: This website is funded by its audience. The content provided is neither a news article nor an independent review.
This comparison and ranking are sponsored by theswallowco & vitabright. For further details, please refer to our                                    

Magnesium Oxide - It’s a laxative

Unclear labels

Magnesium stearate

Avoid

It’s the active ingredient in many osmotic laxatives, at high doses which work by drawing water into your intestine. Beware of ‘marine magnesium’, ‘hydroxide’ and ‘buffered’ on the label - these are mostly magnesium oxide. As the cheapest form of magnesium, it’s used in the lowest quality supplements. You’ll absorb 12% at best, making it a false economy that will have you running to the bathroom. 

If the label says something like “magnesium (from oxide, glycinate and malate)” you can bet that most of the magnesium is cheap magnesium oxide. Labels should say how much of each type of magnesium the supplement contains.

This isn’t in magnesium supplements to boost your magnesium levels. It’s an additive to prevent ingredients from clumping while they’re being put into capsules or pressed into tablets. 

Chelated magnesium - It’s absorbed the best

Several forms of chelated magnesium - Not just one

Zinc, Vitamin D & Vitamin B6 - They improve absorption of magnesium

Choose

Chelated magnesium means the magnesium is bound to an organic compound, typically an amino acid, which improves the absorption of magnesium. Magnesium oxide is not chelated, and therefore is not so well absorbed in the body. Research shows we can absorb up to 80% of magnesium in this form [5]. The best types of chelated magnesium are Magnesium Glycinate, Magnesium Malate, Magnesium Taurate and Magnesium Citrate. Magnesium orotate and lactate are also good.

We absorb magnesium through different uptake pathways [6], so look for supplements with several types of chelated magnesium rather than just one. 

They also work with magnesium in the body to deliver its many benefits. Good quality supplements add some or all of these nutrients.

Relieve stress and anxiety

Magnesium partners with vitamins D3 and B6 to regulate neurotransmitters including serotonin and dopamine, which calm and lift our mood and combat depression.

Stronger muscles and bones

Magnesium transmits the nerve signals that make our muscles contract. Magnesium stimulates the activity of osteoblasts, the cells responsible for bone formation. It also helps us absorb calcium.

Regular, more refreshing sleep

Magnesium and vitamin D together make melatonin, which gets us off to sleep.

Avoid cramps

Magnesium makes our muscles relax after using them.

Better concentration

Our brains are essentially a giant ball of nerves, which is why we use magnesium every time we have an idea or remember a memory.

A healthier heart

Magnesium regulates our blood pressure, and also carries the signals that make our hearts beat, which is why a magnesium deficiency can cause fibrillation.

More energy

Magnesium drives the enzyme reactions that produce ATP, the “energy molecule” that powers everything we do.

Balanced blood sugar levels

Magnesium helps to regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.