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Persistent tiredness, an unbalanced diet, regular exercise or simply wanting to streamline your daily routine : there are plenty of reasons to look for a magnesium food supplement. However, comparing the products available in France is not just about looking at the number of milligrams displayed on the front of the bottle.
Some marketing information can even be confusing. Here are the most common pitfalls and the criteria to consider before choosing capsules, gummies or a formula enriched with vitamins and minerals.
A supplement may list several hundred milligrams of magnesium citrate, bisglycinate or oxide without this amount corresponding to the magnesium actually provided. The figure to look for is the amount of elemental magnesium, usually shown in the nutrition table.
For example, a capsule containing 740 mg of citrate may provide 222 mg of elemental magnesium. Without making this distinction, it is impossible to compare two formulas properly.
Magnesium bisglycinate, magnesium citrate and marine magnesium are not the same compound. Their elemental magnesium content, format and digestive tolerance may vary.
Marine magnesium is often combined with magnesium oxide obtained from seawater or sea salt. It should not automatically be assumed to have the same characteristics as citrate or bisglycinate. To find out what the product actually contains, check the full ingredients list.
Formulas marketed as magnesium for tiredness, magnesium for muscles or magnesium for sleep may have a place in a targeted routine. However, they are no substitute for a varied diet or advice from a healthcare professional. In Europe, permitted claims include magnesium’s contribution to reducing tiredness and fatigue, normal muscle function and the normal functioning of the nervous system.
These products are not treatments and cannot guarantee better sleep or improved sports performance.
Start by checking the recommended serving : one capsule, two capsules or several gummies. Then check the amount of elemental magnesium per serving, along with the percentage of NRV, meaning the nutrient reference value.
How long the bottle lasts matters just as much :
When comparing prices, the cost per day is often more revealing than the price of the bottle.
Magnesium citrate is widely used in both capsules and gummies. Bisglycinate is a form bound to an amino acid and is often preferred by people who are particularly attentive to digestive comfort. Complexes combining several forms, such as citrate, bisglycinate and oxide, make it possible to combine different sources in one formula.
If you are looking for a vegan magnesium supplement, check the composition of the capsule or gummy. A gluten-free or lactose-free product is not necessarily vegan. It is therefore worth checking carefully for gelatine, flavourings and other excipients.
The combination of magnesium and vitamin B6 is very common. Zinc may also be added in a supplement such as ZMA zinc magnesium vitamin B6. These formulas may meet more targeted needs, but they also increase the total amount of nutrients consumed each day.
If you already take a multivitamin or another supplement, add up your zinc and vitamin B6 intake. If you are undergoing medical treatment, are pregnant or breastfeeding, have kidney disease or plan to use the product for an extended period, ask a healthcare professional for advice.
Why this choice suits this profile : With just one capsule a day and a bottle containing 240 capsules, it is easy to work out the daily cost and maintain a routine over time.
The table clearly states 222 mg of elemental magnesium per capsule, rather than just the total weight of the citrate.
A citrate form, a plant-based capsule, a gluten- and lactose-free formula, and 240 capsules per bottle.
Why this choice suits this profile : This French formula combines several sources of magnesium and is aimed at people who want to keep close track of their daily intake.
The stated amount is the elemental magnesium content: 300 mg for three capsules. The manufacturer also states the maximum dose that should not be exceeded.
Bisglycinate, malate and Magshape in gluten- and GMO-free plant-based capsules. The product is advertised as being made in France.
Why this choice suits this profile : One capsule a day combines magnesium, zinc and vitamin B6. This format may suit adults with an active sports routine or those looking for targeted supplementation.
The formula clearly distinguishes between the three nutrients: 250 mg of magnesium, 15 mg of zinc and 3.5 mg of vitamin B6 per capsule.
The bottle contains 180 capsules in a vegan, gluten-free format. However, the zinc and vitamin B6 content means you should check how much you already get from your diet and other supplements.
Why this choice suits this profile : The chewable format can make taking a supplement easier for people who forget theirs or dislike capsules and tablets.
The serving is clearly stated: two gummies provide 160 mg of elemental magnesium and contain 2 g of sugar.
Magnesium citrate, pectin and a vegan, gelatine-free formula. The bottle of 90 gummies provides 45 servings.
We have put together a complete, real-time updated selection of products that meet these selection criteria and the requirements of European safety regulations.
Always follow the serving stated on the packaging and avoid combining several products containing magnesium without adding up their respective amounts. Take capsules with a large glass of water, generally with a meal when recommended in the instructions.
Some manufacturers recommend leaving a gap between taking the supplement and antibiotics from the tetracycline or quinolone families, as well as bisphosphonates. Check the precautions specific to the product you are using. Also store the bottle in a dry place away from heat and light, particularly when it contains citrate or bisglycinate.
Tiredness can have many causes. For daily supplementation, start by comparing the elemental magnesium dose and the form used. Citrate, bisglycinate, complexes and marine oxide are different options. According to the EFSA, magnesium contributes to the reduction of tiredness and fatigue as part of an adequate intake, but this claim does not identify the cause of persistent tiredness.
It depends entirely on the number of capsules and the daily serving: a bottle of 180 capsules may last three months, six months or less, depending on the recommendations in the instructions. Follow the product dosage and ask a healthcare professional for advice if using it for an extended period, particularly if you already take other supplements.
Gummies can make taking a supplement easier and do not require water. However, they often contain carbohydrates or sugars : check the nutritional information for one serving. They should be chewed properly and cannot replace a varied diet.