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.
Lindens Magnesium Tablets - 90 Tablets - Contributes to Normal Energy Yielding...
- TRIED & TRUSTED - BRITISH QUALITY - Manufactured here in the North of England — Lindens Health + Nutrition is a Yorkshire based company leading the way in consumer nutrition supplements. Our Magnesium tablets are packaged in foil-fresh, resealable and light-proof pouches and are manufactured to the highest food standards here in Great Britain.
- TRIED & TRUSTED - BRITISH QUALITY - Manufactured here in the North of England — Lindens Health + Nutrition is a Yorkshire based company leading the way in consumer nutrition supplements. Our Magnesium tablets are packaged in foil-fresh, resealable and light-proof pouches and are manufactured to the highest food standards here in Great Britain.
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.
Magnesium 500mg, 90 Vegan Tablets. 3 Months Supply. Supports Muscle and Bone...
- ★ BEST VALUE ESSENTIAL MINERAL: Each tablet provides 500mg elemental Magnesium, 133% NRV, and is approved by the Vegetarian Society as suitable for vegetarians and vegans
- ★ BENEFITS: Magnesium contributes to normal muscle function & electrolyte balance. Magnesium also plays an important role in functioning of the nervous system
- ★ BEST VALUE ESSENTIAL MINERAL: Each tablet provides 500mg elemental Magnesium, 133% NRV, and is approved by the Vegetarian Society as suitable for vegetarians and vegans
- ★ BENEFITS: Magnesium contributes to normal muscle function & electrolyte balance. Magnesium also plays an important role in functioning of the nervous system
- ★ BENEFITS FOR AN ACTIVE LIFESTYLE: Magnesium contributes to a reduction in tiredness & fatigue and normal energy yielding metabolism
- ★ STRONG MIND & BODY: Magnesium contributes to normal psychological function and the maintenance of bones and teeth
- ★ WE GIVE BACK: We are committed to good causes and charities too! We have donated more than £550,000 since 1999. In May 2021 we donated £20,751 to our local hospice to help fund their vital work supporting patients and their families
Capsules
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.
Magnesium Citrate 1480mg - Magnesium Capsules not Magnesium Tablets - Providing 444mg...
- ✔ POWERFUL FORMULATION - Our Nu U Platinum Series offers premium food supplements at an exceptional price point. Our Magnesium Citrate, is a high potency and bioavailable Magnesium supplement which delivers 1480mg of Magnesium per serving, providing you with 444mg of Elemental Magnesium. Our magnesium capsules offer a quick and convenient daily serving and are designed to be easier to swallow than regular magnesium tablets due to their lozenge shape.
- ✔ POWERFUL FORMULATION - Our Nu U Platinum Series offers premium food supplements at an exceptional price point. Our Magnesium Citrate, is a high potency and bioavailable Magnesium supplement which delivers 1480mg of Magnesium per serving, providing you with 444mg of Elemental Magnesium. Our magnesium capsules offer a quick and convenient daily serving and are designed to be easier to swallow than regular magnesium tablets due to their lozenge shape.
- ✔ BEST VALUE - We are confident that we will not be beaten on price or quality! Our Magnesium Citrate supplement gives amazing value for money, providing 240 capsules per bottle. Keeping you replenished with a high strength, natural magnesium supplement for 4 months. Most supplements are only offering 180 capsules per bottle, so why pay more for less?
- ✔ MIGHTY MINERAL - Magnesium is a mineral required by every organ within our bodies and is used in many functions. Magnesium plays a particular role in contributing to the reduction of tiredness and fatigue*. If we do not have enough Magnesium in our diets we can feel sluggish. It also helps to contribute to a normal energy-yielding metabolism* supporting the release of energy by the body so you can feel prepared for the day ahead *as substantiated by the European Food Safety Authority.
- ✔ VEGAN FRIENDLY - Our formulation is suitable for those who follow a vegetarian or vegan diet. We never use GMO ingredients and can ensure our capsules are also free from any nasty, artificial ingredients, preservatives and allergens such as egg, milk, lactose, soya, gluten, wheat and peanuts. No hidden nasties here!
- ✔ PLATINUM RANGE NEXT LEVEL SUPPLEMENTATION - At Nu U Nutrition your health is important to us. Our research and development team have spent over 12 months developing a range of world-class supplements using only the finest ingredients and most bio-available formulations that are backed by scientific and clinical studies. We do all this because we believe in your health and a Nu U.
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.
Magnesium Citrate 1480mg – 180 Vegan Capsules not Tablets – High Absorption,...
- ✔ WHY NUTRAVITA’S MAGNESIUM CITRATE? – Our high potency and excellent absorption formula contains 1480mg Magnesium Citrate per daily serving (2 capsules) providing you with 440mg of needed Elemental Magnesium. Each bottle contains 180 easy-to-swallow capsules for a 3-month supply. Our Magnesium supplement is suitable for men and women, and for both vegans and vegetarians.
- ✔ WHY NUTRAVITA’S MAGNESIUM CITRATE? – Our high potency and excellent absorption formula contains 1480mg Magnesium Citrate per daily serving (2 capsules) providing you with 440mg of needed Elemental Magnesium. Each bottle contains 180 easy-to-swallow capsules for a 3-month supply. Our Magnesium supplement is suitable for men and women, and for both vegans and vegetarians.
- ✔ WHY TAKE MAGNESIUM? – Magnesium is also called ""the mighty mineral"" because the cells in our body depends on magnesium in regulating day-to-day metabolic reactions to help in the process of cell division and protein synthesis, to facilitate proper muscle and nerve function, and in maintenance of normal bones and teeth. Claims substantiated by EFSA (European Food Safety Authority). "
- ✔ HOW DOES MAGNESIUM HELP ATHLETES, RUNNERS, AND DURING EXERCISE? – The role of magnesium especially during strenuous physical activities of people who trains or works out on a daily basis is essential as minerals including magnesium are lost when we sweat. As substantiated by EFSA, intake of magnesium helps in the reduction of tiredness and fatigue, and in maintenance of electrolyte balance and normal energy-yielding metabolism.
- ✔︎ QUALITY TESTED - Unlike many supplements, we haven't spared any expense on quality. Each ingredient is quality tested before the manufacturing process begins, every batch of our supplement undergoes further rigorous quality testing. We have done our best to provide as much information as possible, but if you do have any questions please reach out to our very helpful customer care team. They will be happy to provide personalised assistance to help this supplement fit into your lifestyle.
- ✔ WHAT IS THE STORY BEHIND NUTRAVITA? - Nutravita is a recognised and trusted Vitamins & Supplements brand providing thousands of customers across the world for over 6 years. Our high quality products are manufactured, batch tested and certified in the UK, and safeguarded by the highest manufacturing standards in the world (GMP, BRC). We have a dedicated team of pharmacologists, chemists and research scientists working to source the finest and most beneficial ingredients.
Liquid
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.
Good State | Liquid Ionic Magnesium | Dietary Supplement | Great for...
- Good State Liquid Ionic Magnesium Dietary Supplement Great for Digestive System 96 Servings 8 Fl oz Bottle
- Brand : Good State
- Product type: MINERAL SUPPLEMENT
- 240 ml Pack of 1
- wellness welfare upbeat status condition systema flesh figure vascular physical cavum cavity gastrointestinal respiratory
- Good State Liquid Ionic Magnesium Dietary Supplement Great for Digestive System 96 Servings 8 Fl oz Bottle
- Brand : Good State
- Product type: MINERAL SUPPLEMENT
- 240 ml Pack of 1
- wellness welfare upbeat status condition systema flesh figure vascular physical cavum cavity gastrointestinal respiratory
Bonus Pick - Topical
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.
Organic Magnesium Oil Spray 200ml - 100% Natural Ultra Pure Zechstein Oil...
- ✅ ULTRA PURE & NATURAL - Pure ZECHSTEIN Inside from the Netherlands. The organic magnesium oil is free from preservatives, fragrances and other additives. ODOR-NEUTRAL. The spray contains 31% magnesium chloride. It is obtained in its natural, unchanged state, free from harmful substances and modern pollution.
- ✅ ULTRA PURE & NATURAL - Pure ZECHSTEIN Inside from the Netherlands. The organic magnesium oil is free from preservatives, fragrances and other additives. ODOR-NEUTRAL. The spray contains 31% magnesium chloride. It is obtained in its natural, unchanged state, free from harmful substances and modern pollution.
- ✅ 100% RAW - We do NOT use any industrial processes - this keeps the organic magnesium PURE & SAFE. Our magnesium oil is extracted from the pristine 250 million year old Zechstein seabed.
- ✅ EASY TO USE - Your skin will absorb the magnesium spray with ease. Spray the magnesium oil on the skin and massage it in with gentle movements. It is especially good to use the magnesium spray before going to bed or to spray it on damp skin after a shower. The product has a silky and oily consistency when applied to the skin.
- ✅ CONVENIENT TO TAKE WITH YOU - The 200 ml glass bottle of magnesium oil is tightly closed and transportable. It can easily be carried to work in a bag or placed in your bathroom or bedroom. The oil is odorless and can be easily washed off with water if it comes into contact with your clothes or bed linen.
- ✅ MONEY BACK GUARANTEE - If you don't get any benefit from using our products, we don't deserve to keep your money. You have the right to request a full refund up to 30 days after purchase. We believe in excellent customer service and your purchase is not final until you are completely satisfied.
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.
Katie is our resident Editor and extremely is a 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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