The best magnesium tablets? Here are our top 3

A good magnesium supplement can be a valuable addition to your diet. But what should you pay attention to?

In this guide, I'll tell you what to look out for and what the 3 best magnesium tablets are right now.

The very best magnesium tablets meet the following 3 criteria:

The most absorbable forms of magnesium are organic. This means the magnesium molecule is bonded to an organic molecule, such as citrate and glycinate.

These forms are absorbed the best.

• Magnesium (bis)glycinate for mental support and is gentle on the stomach;
• Magnesium citrate is ideal for muscle function;
• Magnesium malate contributes to your energy levels; and
• Magnesium taurate supports your nervous system.

Ideally, the supplement should contain different forms of organic magnesium!

Magnesium works even better when combined with certain natural substances that promote absorption.

Vitamin B6 (P5P) , taurine and vitamin D3 are examples of active ingredients that support magnesium absorption and work together for faster action in your body.

Magnesium tablets containing these substances are therefore extra effective!

Of course, it is also essential that your magnesium tablets contain sufficient magnesium.

A good dosage of magnesium for supplementation is between 200 - 300 mg of extra magnesium per day.

Please note that the dosage varies per supplement. The amount of magnesium is often indicated per dose (for example, per 2 tablets), but sometimes per tablet.

These tips will help you choose the best magnesium tablets that are effective and good for your body.

The best form of magnesium tablets is organic , which means the magnesium is bound to other natural substances.

This allows it to be better absorbed by your body and have a greater effect.

These are the organic forms of magnesium:

• Magnesium (bis)glycinate - Easily absorbed, ideal for a sensitive stomach
• Magnesium citrate - Fast effect in case of deficiency and suitable for constipation
• Magnesium malate - Contributes to your energy levels and supports muscle recovery
• Magnesium Taurate - Supports the functioning of the nervous system

Want the best absorption or have a sensitive stomach? Then choose glycinate. This form is not only organic but also chelated (see question 2).

Magnesium citrate is a good choice for general support.

Not sure? Choose a magnesium complex with different organic forms, such as citrate and (bis)glycinate.

Chelated magnesium is a form of organic magnesium, but with a stronger bond between the magnesium molecule and the organic molecule it is attached to.

The word "chelated" comes from the Greek word for "claw," which symbolizes the strong bond between the magnesium and the other substance.

This strong bond makes it easier for the magnesium to be absorbed by your body and reduces the chance of stomach complaints.

You will often encounter this term on the label of foreign magnesium tablets as 'chelated'.
Magnesium glycinate is the best known example of chelated magnesium.

"Elemental magnesium" is the actual amount of pure magnesium in magnesium tablets, without the other ingredients such as citrate or bisglycinate.

For example, magnesium citrate is composed of both citrate and magnesium, but the elemental magnesium refers only to the magnesium portion.

When you see this term on the packaging, it says something about how much active magnesium you actually ingest.

There are many manufacturers who take advantage of consumer ignorance in this area.

For example, they sometimes say that a product contains 250 mg of magnesium, but in reality it is 250 mg of magnesium citrate.

The elemental magnesium content will then be much lower. Therefore, choose a product that displays the elemental magnesium content.

Avoid inorganic forms in magnesium tablets, such as:

• Magnesium oxide
• Magnesium sulfate
• Magnesium chloride
• Magnesium carbonate

These inorganic forms of magnesium are not recommended because they are less well absorbed by the body.

They can also neutralize stomach acid, which hinders the absorption of magnesium and other minerals.

In addition, they draw fluid into the intestines, which can cause side effects such as diarrhea or cramps.

Better absorbable, organic forms of magnesium, such as magnesium glycinate, are therefore often a better choice.

The ideal time to take magnesium depends on the type of magnesium and your goal.

• Magnesium citrate and magnesium malate are ideal for taking in the morning or during the day , as they are quickly absorbed and help with energy, muscle recovery, and fatigue. They support your activity and recovery throughout the day.
• Magnesium glycinate and magnesium taurate are better to take in the evening , especially if you are using them for relaxation.

If you experience intestinal or stomach discomfort after taking magnesium tablets, spread the dosage throughout the day or take the tablets with or after a meal.

You need magnesium for:

• The energy production of your body cells
• Reducing fatigue
• The proper functioning of your muscles
• The transmission of stimuli in muscles and nerves
• Strong of bones and teeth
• Proper functioning of a large number of enzymes
• Mental resilience

There is some evidence that magnesium supports sleep, as it plays a role in managing stress and is good for the production of melatonin (a hormone that helps you fall asleep).

Some studies show that people with low magnesium levels sleep better after taking magnesium tablets, but not all studies show this result.

So more research is needed to understand exactly how magnesium affects your sleep.(1)(2)

Symptoms of magnesium deficiency may include:

• Fatigue
• Muscle cramps
• Depressive feelings
• Fear
• Listlessness
• In extreme cases, cardiac arrhythmias

You need an average of 375 mg per day . This is evident from recent studies that show that with this amount, the health benefits of magnesium increase.(4)(5)

Some studies even suggest that a dose of 550 mg per day is good for the brain.(6)

Through your diet

You don't need to worry about getting too much magnesium through your diet. The European Food Safety Authority (EFSA) has n't established a tolerable upper intake level .

Inorganic magnesium tablets

For magnesium tablets containing inorganic forms of magnesium (e.g. magnesium oxide), doses above 250 mg per day may cause discomfort such as abdominal pain or diarrhea.

We recommend that you avoid inorganic forms of magnesium unless you are using it for heartburn or constipation (in consultation with your doctor).

Organic magnesium tablets

Therefore, it is better to take organic tablets. The number of reports of side effects is minimal, even at higher doses of up to 400 mg per day .(7)

This means that many people can take higher doses without any problems, especially if they get magnesium from organic sources, such as magnesium citrate or glycinate.