Editors Choice

Best Magnesium Supplement UK – Review

Magnesium can be found in a variety of foods.  It is, however, surprisingly easy to become deficient in it.  This can lead to, or worsen, a variety of health issues.  Lack of magnesium is particularly associated with low energy, inability to relax and issues with the muscles and nerves.  It can also lead to issues with teeth and bones.

Why is magnesium good for you?

Magnesium has three main benefits.  It supports the muscles and nervous system, helps build and/or maintain healthy bones and teeth and promotes both relaxation and energy.

What does magnesium do for the body?

Magnesium performs an important role in many key bodily functions.  Traditionally, it was valued for its ability to regulate the muscles and nervous system.  It was also recognized as being important for making bones and teeth.  Now, it’s also known that it is necessary for the creation of protein and DNA.

These days, however, magnesium is probably most valued for its ability to regulate blood sugar and blood pressure.  This in turn helps to improve energy levels.  Magnesium also increases GABA which helps to reduce stress and its associated issues (e.g. tension headaches).

How long does it take for magnesium to work for sleep?

There are no hard-and-fast rules about this.  As a rule of thumb, however, start by taking magnesium a couple of hours before you want to go to sleep.  Be prepared to adjust this, although probably only by a small amount.

Magnesium-rich foods

Magnesium is found in a variety of foods.  Some of the best sources include nuts, seeds/grains and legumes.  Green leafy vegetables are also good as are bananas and dark chocolate.  Some kinds of fish are also good sources of magnesium.  These include salmon, halibut and mackerel.

The challenge with getting magnesium through diet is that the amount of magnesium in food depends on the level of magnesium in the soil or water.  This can make it very difficult to know just how much magnesium you’re actually getting through food.  One of the major advantages of supplements is that the dose is accurately controlled.

How much magnesium is too much?

This is a tricky question.  In the EU, the nutritional reference value (NRV) for magnesium is 375mg.  In general, most people would probably want to stay around this.  There are, however, many reasons why people might need more, especially women.

Magnesium absorption can also vary according to the individual.  What’s more, it can be helped or hindered by diet.  For example, milk appears to help absorption while other minerals can hinder it.  It’s believed that the reason why milk is beneficial is that it contains calcium.  This means that vegans could swap regular milk for another calcium-rich food.

As a rule of thumb, if you are taking a magnesium supplement, start with a relatively low dose.  You can always increase it if you feel you need more.  Be aware that magnesium can have a laxative effect.  You may, however, simply need to balance this reality against its benefits.  For example, you may be willing to accept a mild laxative effect for relief from migraines.

How to choose a magnesium supplement

When choosing a magnesium supplement, there are three key considerations.  Firstly you need the right dose.  Secondly, you need to be sure that the magnesium supplement uses quality ingredients.  Thirdly, you need to choose the right format for your needs.

The dose should be given on the packaging.  You can also be confident that reputable brands will use high-quality ingredients.  That leaves the format.  This is a matter of taste, sometimes literally.

Tablets tend to be the most affordable but can be challenging to swallow.  Capsules are a bit more expensive but generally slide down easily and are usually tasteless.  Liquids are easy to swallow, but you can often taste them.  They also need to be stored (and transported) with care.

Magnesium can also be applied topically.  This can be useful if you specifically want to use it to help your muscles and nerves.  It not only gets the magnesium exactly where you need it but avoids you having to taste it.

The best magnesium supplement in the UK

Here is our list of the best magnesium supplements available on the UK market.  We’ve based our selection on a combination of quality and price.  In other words, we looked at the overall value for money.  We’ve included a mixture of formats and done our best to find vegan-friendly options.

Content quick jump

Tablets

Lindens Magnesium 500mg 90 Pack

PROS

  • Do a good job at a reasonable price
  • Vegan-friendly
  • Minimal packaging

CONS

  • Packaging doesn’t seem to be recyclable
  • A bit larger than we’d like

According to the packet, these tablets are 100% vegan.  We checked the ingredients list and it seemed fine.  These tablets come in a foil pouch.  We’re not sure if it’s recyclable.  It may depend on where you live.  It does, however, look like it has a lower environmental footprint than your average plastic bottle.

One tablet provides 300mg of elemental magnesium.  That’s 80% of the NVR for adults.  The one issue we had with these tablets is that they seemed a bit on the large side.  They are easy to cut up or crush.

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Lindens Magnesium Tablets - 90 Tablets - Contributes to Normal Energy Yielding...

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Last update was on: June 17, 2021 4:14 am
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Zipfit 500mg 90 Vegan Tablets

PROS

  • Dose is 133% of NVR
  • Vegan-friendly
  • Purchases support good causes

CONS

  • Packaging doesn’t seem to be recyclable
  • A bit larger than we’d like

These tablets are advertised as “vegan approved” and the ingredients list seems fine.  These tablets come in a regular blue bottle.  We couldn’t find any recycling information.  That said, to be fair, we’d be happy to reuse these bottles.

One tablet provides 500mg of elemental magnesium.  That’s 133% of the NVR for adults.  These tablets are also on the larger side.  That said, a decent gulp of water (or milk) will get them down or you can cut them up or crush them.

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Magnesium 500mg, 90 Vegan Tablets. 3 Months Supply. Supports Muscle and Bone...

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Last update was on: June 17, 2021 4:14 am
£5.95 £7.99

Capsules

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Nu U Nutrition Magnesium Capsules 1480Mg

PROS

  • Dose is 118% of NVR
  • Vegan-friendly
  • Easy to swallow

CONS

  • More expensive than tablets

These capsules are described as suitable for vegans.  The ingredients list is definitely free of animal products.  They do come in a plastic bottle but this is described as recyclable.  It’s also strong enough to be reused.

A daily dose is two capsules.  Combined, they provide 444mg of elemental magnesium.  That’s 118% of the NVR for adults.  Unlike the tablets, they slide down very easily.

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Magnesium Citrate 1480mg - Magnesium Capsules not Magnesium Tablets - Providing 444mg...

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Last update was on: June 17, 2021 4:14 am
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Nutravita Vegan Magnesium Capsules 1480Mg

PROS

  • Dose is 117% of NVR
  • Suitable for vegans
  • Slide down easily

CONS

  • Premium pricing

These capsules are marketed as vegan-friendly, non-GMO and free of synthetic ingredients.  The ingredients list definitely backs up the vegan claim.  These capsules do come in the standard plastic bottle but it is recyclable.  It’s also pretty sturdy so you could reuse it.

A daily dose is two capsules.  Combined, they provide 440mg of elemental magnesium.  That’s 117% of the NVR for adults.  We think these magnesium capsules are slightly larger than the other ones but they still slide down easily.

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Magnesium Citrate 1480mg – 180 Vegan Capsules not Tablets – High Absorption,...

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Last update was on: June 17, 2021 4:14 am
£16.99 £19.99

Liquid

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Good State Liquid Ionic Magnesium 240Ml

PROS

  • Contains fulvic acid
  • Vegan friendly
  • Slides down easily

CONS

  • Liquid is easy to spill

This liquid magnesium is advertised as vegetarian rather than vegan.  As far as we can see, however, the ingredients are vegan-friendly.  The bottle is plastic and again, it’s not described as recyclable.  That said, it may be recyclable depending on where you live.

A daily dose is 2.5ml and you can measure it with the cap.  The instructions say to put it in water or juice.  They don’t actually mention milk, but we would assume this would be fine.  The taste isn’t exactly gourmet, but it’s fine.  One dose gives 100g of elemental magnesium.  This is about 25% of the NVR.

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Good State | Liquid Ionic Magnesium | Dietary Supplement | Great for...

Last update was on: June 17, 2021 4:14 am
£18.99 £19.99

Bonus Pick - Topical

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Organic Magnesium Oil Spray 200ml

PROS

  • Great environmental credentials
  • Can be applied exactly where you need it
  • No issues with taste

CONS

  • Only really suitable for muscle and nerve issues

This is described as organic rather than vegan.  As far as we can see, however, it’s both.  It’s also packaged in an attractive glass bottle so it’s recyclable and reusable.  As it’s for external use there are no issues with swallowing it. 

Dosage is essentially up to you hence so is the quantity of magnesium you intake.  The basic idea is to rub it onto clean skin, leave it for about 20 minutes, then, if necessary, wash off any salty residue.

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Organic Magnesium Oil Spray 200ml - 100% Natural Ultra Pure Zechstein Oil...

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Last update was on: June 17, 2021 4:14 am
£13.42 £15.82
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In short

Magnesium deficiency can be hard to identify because symptoms can be vague unless the deficiency becomes severe.  If, however, you’re experiencing any of the common symptoms associated with low magnesium, especially lack of energy, then you probably need to increase your magnesium intake.

In principle, you should be able to get all the magnesium you need through your diet.  In practice, this can be a challenge.  This means that a magnesium supplement may be the most practical and convenient solution.

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Katie is our resident Editor and extremely is an well-respected voice in the world of fitness. Katie has a first-class Hons degree in Journalism and is proud to say that she has written leading entries featured in the biggest media outlets including Vogue, Women Health Magazine and CoachMag. Great outdoors and animal lover and always on the go

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