Magnesium

Magnesium is a mineral, not a vitamin. It contributes to normal muscle function and normal functioning of the nervous system, which makes it relevant both for people who train and for anyone paying attention to their everyday diet. At Fitsport you can choose magnesium supplements as capsules, tablets, powders or liquids.

Magnesium benefits: what is this mineral needed for?

Magnesium contributes to the reduction of tiredness and fatigue, to normal energy-yielding metabolism and to electrolyte balance. It also contributes to normal muscle function. This explains why active people pay attention to getting enough magnesium in their diet.

The benefits of magnesium aren't limited to sports: this mineral contributes to normal functioning of the nervous system and to the maintenance of normal bones and teeth. We get it from food, for example nuts, legumes and whole grains. When your diet doesn't provide enough magnesium for your individual needs, you can supplement it with a magnesium supplement.

Which magnesium is best, and how do you choose?

Magnesium supplements are easiest to compare using these criteria:

• Form – whether you prefer to swallow a capsule or tablet, prepare a drink or choose a liquid supplement.
• Magnesium compound – for example, citrate, bisglycinate or a combination of several compounds.
• Elemental magnesium per serving – don't confuse it with the weight of the whole compound.
• Other ingredients – whether you need magnesium only or also additional substances, such as vitamin B6.

Form and composition are different product properties, so the name “magnesium” alone isn't enough to assess a product.

Magnesium citrate, magnesium glycinate (bisglycinate) and other compounds

Magnesium citrate and magnesium bisglycinate (often called magnesium glycinate) are different compounds that contain magnesium. In bisglycinate, magnesium is bound to the amino acid glycine; citrate is a salt of citric acid. The range also includes magnesium malate, taurate and complexes with several compounds.

A combination of several forms is worth assessing by its specific composition. A larger number of compounds doesn't in itself show that a product will suit you better. What matters is how much magnesium you get and what other ingredients are included.

Which magnesium is best absorbed?

Magnesium absorption also depends on the compound. In small studies reviewed by the NIH, the citrate, lactate, chloride and aspartate forms were absorbed better than magnesium oxide or sulfate. Still, these comparisons alone can't identify one best supplement for everyone.

When choosing, also consider convenience and how your digestive system tolerates the supplement. For example, if you find capsules hard to swallow, a product meant for preparing a drink may be more practical. A liquid form alone doesn't guarantee better absorption.

How much magnesium is in a serving?

Compare the amount of elemental magnesium – this is what shows how much magnesium you get from the supplement. The weight of the whole compound can be considerably higher. It also matters whether the table shows the amount for one capsule or for a serving of several capsules.

The %RI (reference intake) on the label shows how the magnesium content of a serving relates to the reference value used for labeling. It isn't a supplement dose prescribed for you individually.

For example, in the manufacturer's table for Raw Powders Magnesium Bisglycinate 500 mg, 120 caps, a serving of two capsules contains 1,000 mg of magnesium bisglycinate, which provides 200 mg of magnesium. So the “500 mg” in the name isn't 500 mg of elemental magnesium per capsule. This difference also matters when comparing prices.

Magnesium powder, capsules or liquid magnesium?

Powders suit you if you prefer drinking a prepared beverage. For example, Amix Performance MagneChel Magnesium Chelate Drink 420 g contains magnesium bisglycinate and vitamins B3 and B6. When choosing a product like this, consider not only the magnesium content but also the flavor, sweeteners and the amount of powder needed for one serving.

Capsules and tablets are easy to take with you and don't need to be dissolved. For comparison: in the table for Amix ChelaZone MagneChel 90 caps, one serving is three capsules. So the number of capsules in the pack and the number of servings aren't the same.

Liquid magnesium can be a ready-to-drink beverage, for example Amix Performance MagneSHOT FORTE 60 ml. It contains magnesium citrate, bisglycinate and vitamin B6. This form is convenient if you don't want to mix powders, but you should still compare its composition and magnesium content with capsules or powders.

Magnesium price: what's worth comparing?

Look at the pack price together with the number of servings and the magnesium content per serving. A cheaper pack may contain fewer servings, and a larger number of capsules doesn't necessarily mean the product will last longer.

A simple price comparison is to divide the pack price by the number of servings stated by the manufacturer. Compare products with a similar composition: a magnesium-only supplement and a multivitamin and mineral complex differ in composition and purpose. You'll find current prices and promotions on the product pages.

Magnesium deficiency: are symptoms alone enough?

Fatigue or muscle cramps don't in themselves confirm a magnesium deficiency. If these symptoms keep coming back, it's important to find the cause rather than simply increasing the amount of supplement. A doctor can assess your diet, health, the medication you take and whether tests are needed.