What Does Magnesium Do? Benefits, Forms & Choosing a Magnesium Supplement
Magnesium is an essential mineral involved in hundreds of biochemical reactions throughout the body, supporting fundamental physiological processes including energy metabolism, muscle function and nervous system function.
From energy metabolism and muscle function to the nervous system and psychological function, magnesium has several important roles in maintaining everyday health.
But with so many different magnesium supplements available, choosing one can quickly become confusing. Magnesium glycinate, citrate, malate, oxide and other forms regularly appear on supplement labels, often alongside very different strength claims.
So, what does magnesium actually do, how much do we need, and what should you look for when comparing magnesium supplements?
What Is Magnesium?
Magnesium is an essential mineral, which means the body needs it but cannot produce it itself. We therefore need to obtain magnesium through our diet.
It occurs naturally in a wide variety of foods. Sources include nuts, seeds, whole grains and green leafy vegetables such as spinach.
Magnesium also performs a number of recognised functions within the body. Among its authorised nutritional roles, magnesium contributes to:
- The reduction of tiredness and fatigue
- Normal energy-yielding metabolism
- Normal muscle function
- Normal functioning of the nervous system
- Normal psychological function
- Electrolyte balance
- Normal protein synthesis
- The maintenance of normal bones and teeth
Beyond these functions, magnesium also plays a role in the process of cell division, reflecting its involvement in fundamental biological processes at a cellular level.
These established physiological functions help explain why magnesium is such an important mineral in everyday nutrition.
How Much Magnesium Do We Need?
According to the NHS, adults aged 19 to 64 require approximately 300 mg of magnesium per day for men and 270 mg per day for women.
For food labelling and supplements, you may also see magnesium expressed as a percentage of NRV, or Nutrient Reference Value. The NRV for magnesium is 375 mg.
It is important to understand that an NRV is a standard reference used for nutritional labelling. It is not intended to represent an individual prescription or a personalised nutritional requirement.
A varied and balanced diet should always remain the foundation of good nutrition.
What Is Elemental Magnesium?
This is one of the most important things to understand when comparing magnesium supplements.
A magnesium supplement may contain a large quantity of a magnesium compound, but only part of that compound is magnesium itself.
For example, magnesium bisglycinate consists of magnesium bound to glycine. The total weight of magnesium bisglycinate is therefore not the same as the amount of actual magnesium it provides.
That actual amount is known as elemental magnesium.
When comparing two magnesium products, looking only at a large number on the front of the packaging can therefore be misleading. Check how much elemental magnesium the recommended daily serving actually provides.
Our Optimal Function Magnesium Glycinate 3-in-1, for example, contains more than 1,850 mg of magnesium compounds per 2-capsule serving, from magnesium bisglycinate, malate and citrate.
Together, these provide 384 mg of elemental magnesium, equivalent to 102% NRV.
That 384 mg figure is the amount of magnesium the formula actually provides.
What Are the Different Types of Magnesium?
Magnesium supplements are available in several different chemical forms, each with distinct characteristics determined by the compound to which magnesium is bound.
Magnesium is combined with other substances to form different supplement ingredients. The substance it is combined with creates different forms of magnesium.
Some of the most commonly encountered include magnesium bisglycinate, citrate, malate and oxide.
Research comparing magnesium supplements suggests that formulation can influence bioavailability, with organic magnesium compounds generally showing greater bioavailability than inorganic forms in the studies reviewed.
Rather than relying on a single form, our formula combines three: magnesium bisglycinate, magnesium malate and magnesium citrate.
Magnesium Bisglycinate
Magnesium bisglycinate, often referred to simply as magnesium glycinate, is magnesium bound to the amino acid glycine.
This chelated form is commonly used in magnesium supplements and is one of the three magnesium compounds selected for our 3-in-1 formulation.
Magnesium Malate
Magnesium malate combines magnesium with malic acid, a compound that occurs naturally in a variety of foods.
Including magnesium malate provides a second form of magnesium within the formula rather than relying exclusively on bisglycinate.
Magnesium Citrate
Magnesium citrate is magnesium combined with citric acid and is another widely used magnesium supplement form.
We include it alongside bisglycinate and malate to create a broader three-form magnesium complex.
Why Combine Three Forms of Magnesium?
There is no requirement for a magnesium supplement to contain several different forms, and more forms do not automatically make a product better.
Our formulation combines three established magnesium compounds within a single daily serving, with a clear emphasis on elemental magnesium content, ingredient transparency and practical daily supplementation.
Our Magnesium Glycinate 3-in-1 formula therefore combines:
Magnesium Bisglycinate + Magnesium Malate + Magnesium Citrate
The complete 2-capsule daily serving provides 384 mg elemental magnesium, or 102% NRV.
We believe supplement labels should make the distinction between total magnesium compounds and elemental magnesium clear, so customers can understand what they are actually buying.
Can You Get Magnesium From Food?
Absolutely.
Magnesium is naturally present in many foods and supplements should not be viewed as a replacement for a varied and balanced diet.
Foods containing magnesium include:
- Nuts
- Seeds
- Spinach and other green leafy vegetables
- Whole grains
- Wholemeal bread
- Legumes
Building a varied diet containing nutrient-rich whole foods is a good place to start.
A magnesium supplement can then provide a convenient and consistent additional source for people who choose to supplement their diet.
What Should You Look for in a Magnesium Supplement?
There can be a lot of information competing for attention on a supplement label. A few things are particularly useful to check.
1. Elemental Magnesium
Look beyond the headline number and find out how much actual magnesium the daily serving provides.
2. The Form of Magnesium
Check which magnesium compounds are being used rather than simply looking for the word "magnesium".
3. The Recommended Serving
A high amount per capsule is not necessarily the same as a high amount per recommended daily serving. Compare products on a like-for-like basis.
4. Clear Labelling
You should be able to understand exactly what is in the product, how much to take and how much magnesium the serving provides.
For example, our Magnesium Glycinate 3-in-1 supplement clearly identifies both the total magnesium compounds and the amount of elemental magnesium provided per daily serving.
5. Where It Is Made
Manufacturing standards and transparency matter. Our Magnesium Glycinate 3-in-1 is manufactured in the UK and produced as part of our focus on straightforward, high-quality supplementation.
Optimal Function Magnesium Glycinate 3-in-1
We developed Optimal Function Magnesium Glycinate 3-in-1 as a straightforward, high-strength magnesium formula combining three established forms in one convenient daily serving.
Each 2-capsule serving provides:
- 384 mg elemental magnesium
- 102% NRV
- 1,850+ mg of magnesium compounds
- Magnesium bisglycinate, malate and citrate
- UK manufactured
- 120 vegan capsules per pouch, providing a 60-day supply
Magnesium contributes to the reduction of tiredness and fatigue, normal energy-yielding metabolism, muscle function and functioning of the nervous system, as well as normal psychological function.
Looking for a high-strength magnesium supplement with clear, transparent labelling?
Discover Optimal Function Magnesium Glycinate 3-in-1 and explore the full formula.
A Final Note
Magnesium plays an established role in several essential physiological functions, from energy-yielding metabolism to the functioning of muscles and the nervous system.
Understanding these functions, the differences between magnesium compounds and the importance of elemental magnesium allows for a more informed approach to supplementation. As with all food supplements, magnesium should complement a varied, balanced diet and healthy lifestyle.
What makes magnesium interesting is much simpler: it is an essential mineral with a number of established functions in the body.
If you decide to supplement, focus on what is actually inside the product. Check the magnesium forms being used, the amount of elemental magnesium provided and the recommended daily serving rather than relying on headline numbers alone.
As with any food supplement, always follow the directions on the label. If you have a medical condition, are pregnant or breastfeeding, or take medication and are unsure whether a supplement is suitable for you, speak to an appropriate healthcare professional.