What to Look for in your Magnesium Supplement
Magnesium supplements aren't all the same - different forms absorb differently, suit different goals, and can feel very different in the body. In this guide, we'll cover what to look for in a magnesium supplements, including the best forms to consider, quality makers, common additives, and how to choose the best option for you.
Quick checklist (what matters most):
When comparing magnesium supplements, it helps to look at:
- the type of magnesium used (the form matters)
- the dose per serving
- whether is includes supporting nutrients for utilisation
- unnecessary fillers and additives
How Magnesium Works in Your Body
Your body relies on magnesium every single day to keep things running smoothly. This important mineral works behind the scenes to support normal muscle and nerve function, contribute to normal heart function, and help the body convert food into usable energy. It also supports bone health and plays a role in normal protein formation.
One of magnesium’s well-known roles is supporting normal muscle function, including helping muscles relax after contraction. Magnesium also supports the body’s natural energy production pathways, which helps maintain everyday energy levels.
Signs of Magnesium Deficiency
Despite how important magnesium is, many people may not get enough through diet alone. When magnesium levels are low, some people may notice symptoms such as muscle cramps, fatigue, and irritability.
In some cases, low magnesium intake may also be linked to concerns like headaches, stress, or trouble sleeping. If symptoms are ongoing or you’re unsure what’s causing them, it’s always a good idea to speak with a healthcare professional.
Choosing the Right Magnesium Form
One of the most important things to look at when buying magnesium is the form used in the supplement, as this can influence how well it's absorbed and how it may feel in the body.
Some forms include:
- Magnesium citrate - often used for general magnesium support and is commonly chose for its absorption profile.
- Magnesium glycinate - a gentle form that's often well tolerated.
- Magnesium amino acid chelate - magnesium bound to amino acids, designed to support absorption and utilisation.
- Magnesium oxide - commonly found in low-cost supplements, but typically considered less absorbable than other forms.
What to Avoid in Magnesium Supplements
When comparing supplements, it's not just what's included, it's also what doesn't need to be there. Some magnesium products include unnecessary fillers that may not suit everyone.
Here are a few things to watch out for:
- excessive fillers and binders
- artificial colours or flavourrs
- added sweeteners (especially in powders)
- low transparency around ingredient quality
- very low doses that may not be meaningful long-term
A cleaner formula can make it easier to build a consistent daily routine.
The Importance of Additional Ingredients in Magnesium Supplements
There are many different magnesium supplements on the market, but many people don’t realise that they can vary significantly. While it's tempting to go for the cheapest option, it may not deliver the value you're hoping for if the magnesium isn't well absorbed or isn't easily utilised by the body.
That’s why we created Element 12 Magnesium with additional ingredients like active B vitamins, folic acid, and selenium to help with absorption - helping you get more out of your supplement routine.
While magnesium itself is a key nutrient, the right supporting nutrients help maximise it's role in the body:
Active B vitamins support energy production and the absorption of magnesium, ensuring it’s utilised effectively by your body. Folic acid works alongside magnesium to support your body's natural processes. Selenium and zinc work synergistically with magnesium to support immune function, and maintain a healthy nervous system.
These additional ingredients are included to help support magnesium absorption and utilisation.
Frequently Asked Questions:
What is the best form of magnesium to take?
The "best" form of magnesium depends on your personal needs and how your body responds. Some forms are easily absorbed and better tolerated than others, which can make a big difference to your overall experience.
If you’re not sure where to start, a blend can be a great option too. Element 12 Magnesium includes all three forms, so you get a well-rounded approach in one supplement without needing to choose just one.
How do I know if a magnesium supplement is good quality?
A quality magnesium supplement should clearly state:
- the form of magnesium used
- the dose per serving
- all ingredients (including excipients/fillers)
It can also help to look for brands that prioritise ingredient transparency and quality manufacturing standards.
Should I choose magnesium capsules, tablets, or powder?
This comes down to preference and routine:
- Capsules are convenient and easy to take consistently
- Tablets may be more cost-effective but sometimes includes more binders
- Powders can allow flexible dosing but may contain flavours or sweeteners
Can magnesium supplements upset your stomach?
Some people experience digestive discomfort from certain forms of magnesium, particularly in higher doses. If you have a sensitive stomach, you may prefer a form that's generally considered gentler (Magnesium Glycinate) and start with a lower dose before building up.
Do magnesium supplements include other helpful nutrients?
Yes, some magnesium supplements include added nutrients that help support how magnesium is used in the body. For example, Element 12 Magnesium includes active B vitamins, zinc, folic acid, and selenium, alongside magnesium.
