Magnesium bisglycinate explained: forms, doses and how to read the label
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Magnesium is one of the most popular supplements in the UK, but labels can be confusing. Here is what the different forms are, what "1,000mg" actually means, and how much is sensible to take.
What magnesium does
Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle function and to normal psychological function. It also contributes to the maintenance of normal bones and teeth and to normal energy-yielding metabolism.
How much do you need?
UK guidance is that adult men need about 300mg of magnesium a day and adult women about 270mg. Most people can get this from a varied diet, with good sources including leafy green vegetables such as spinach, nuts, wholemeal bread, fish, meat and dairy foods.
If you take a supplement, 400mg or less a day is unlikely to cause any harm. Higher amounts taken for a short time can cause diarrhoea.
The different forms of magnesium
Magnesium in supplements is always joined to another substance, which gives each form its name.
| Form | What it is bound to | Notes |
|---|---|---|
| Magnesium bisglycinate (glycinate) | The amino acid glycine | Usually larger capsules for the same amount of magnesium |
| Magnesium citrate | Citric acid | Common in powders and tablets |
| Magnesium oxide | Oxygen | High magnesium content per gram, so tablets can be smaller |
The form you choose often comes down to personal preference, tablet size and how your stomach tolerates it.
Reading the label: compound weight vs elemental magnesium
A label may show two figures: the weight of the whole compound and the amount of elemental magnesium it provides. Only the elemental figure counts towards your daily intake.
For example, two capsules of VitaThrive Magnesium Bisglycinate 1,000mg contain 1,000mg of magnesium bisglycinate, which provides 100mg of magnesium, 27% of the Nutrient Reference Value. That is well within the 400mg a day guidance, leaving room for the magnesium in your diet.
Tips for taking magnesium
- Take it with water, at the same time each day, as directed on the label.
- Check other supplements you take, such as multivitamins, for magnesium so you know your total.
- If you have kidney problems or take prescribed medicines, speak to your doctor or pharmacist first, as magnesium can interact with some medicines.
Our magnesium bisglycinate is made in the UK in a GMP-compliant facility. Browse all minerals.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. If you are pregnant, breastfeeding, taking medication or under medical supervision, consult your doctor or pharmacist before use.
