Magnesium Supplements UK — The Complete Guide to Forms and Evidence

Tom
2026-03-24T21:34:17+00:00

Magnesium: forms, doses, and what the evidence shows

Magnesium is involved in over 300 enzymatic reactions, yet an estimated 10-30% of the UK population falls short of the reference nutrient intake. The evidence for supplementation is genuinely solid in some areas - sleep, blood pressure, muscle function - and considerably thinner in others. Here's my honest read of the primary literature, form by form, dose by dose.

In this article

1. What the evidence actually shows

2. Why magnesium does what it does - the biology

3. The different forms - and why it matters which one you take

4. What doses the clinical evidence actually supports

5. Magnesium and muscle function - what the evidence supports

6. Magnesium and mental health - a more cautious read

7. Who is most likely to be deficient

8. What to look for on a label

9. Frequently asked questions

10. My honest take

What the evidence actually shows

Start with the big picture. A meta-analysis of 34 randomised controlled trials found that magnesium supplementation reduced systolic blood pressure by a mean of 2.00 mmHg and diastolic by 1.78 mmHg, with effects strongest in participants who were deficient at baseline [Zhang et al. (2016)]. That's a modest but clinically meaningful shift - comparable to modest dietary sodium restriction.

Sleep is another area where the data holds up reasonably well. A placebo-controlled trial in 46 older adults found that 500 mg magnesium oxide daily for eight weeks significantly improved sleep time, sleep efficiency, and early-morning cortisol compared to placebo (p < 0.05 for all outcomes) [Abbasi et al. (2012)]. The sample is small and the population specific - I wouldn't extrapolate too broadly - but the direction of effect is consistent across several smaller trials.

For glycaemic control, a systematic review of 18 RCTs found that magnesium supplementation significantly reduced fasting blood glucose in people with type 2 diabetes (mean difference: ?0.56 mmol/L, 95% CI: ?0.93 to ?0.19) [Rodr�guez-Mor�n and Guerrero-Romero (2011)]. Again, effects were most pronounced in those with low baseline magnesium. The pattern is consistent: if you're replete, supplementation does less. If you're deficient, it can do quite a lot.

Why magnesium does what it does - the biology

Magnesium is a cofactor for ATP synthesis. Every time a cell uses energy, it's using ATP - and ATP is almost always bound to magnesium. Without adequate magnesium, energy metabolism slows at a fundamental level. That's not a metaphor. It's biochemistry.

It also acts as a physiological calcium antagonist. In vascular smooth muscle, magnesium competes with calcium at voltage-gated channels, promoting relaxation. This is the likely mechanism behind the blood pressure effects. In neurons, magnesium blocks NMDA receptors at rest - which is central to its role in regulating excitability, and probably why it has relevance to migraine prevention and sleep.

Magnesium also activates vitamin D - specifically, it's required for the enzyme that converts 25-hydroxyvitamin D to its active form. If you're supplementing vitamin D but running low on magnesium, you may not be getting the full benefit. A cross-sectional analysis of 25,875 participants found that magnesium intake significantly modified the relationship between vitamin D status and mortality risk [Deng et al. (2019)]. Worth knowing.

The different forms - and why it matters which one you take

This is where most supplement guides go wrong. They either treat all magnesium as equivalent or make exaggerated claims about one form being dramatically superior. The reality is more nuanced.

Magnesium glycinate

Magnesium bound to glycine. Generally considered one of the better-tolerated forms, with good absorption and minimal laxative effect. Glycine itself has some evidence for sleep quality - a 3 g dose improved subjective sleep quality in a small Japanese RCT (n=11) [Bannai et al. (2012)] - so there may be a modest additive benefit here, though I'd be careful not to overstate it.

Magnesium citrate

Well-absorbed, widely studied, and reasonably priced. A comparative bioavailability study found magnesium citrate had significantly higher bioavailability than magnesium oxide in healthy volunteers [Walker et al. (2003)]. It has a mild osmotic laxative effect at higher doses - useful for some, inconvenient for others.

Magnesium oxide

The cheapest and most common form. Bioavailability is low - around 4% in some studies - but the absolute amount of elemental magnesium per capsule is high, so it can still deliver a meaningful dose. Most of the large RCTs on blood pressure and sleep have actually used magnesium oxide, which is worth bearing in mind when people dismiss it entirely.

Magnesium L-threonate

Developed specifically to cross the blood-brain barrier. Animal studies showed it increased brain magnesium concentrations and improved cognitive markers [Slutsky et al. (2010)]. The human data is thinner - a 12-week RCT in 44 older adults with cognitive complaints found improvements in executive function and working memory, but the sample is small and I'd be overstating it to claim this is settled [Liu et al. (2016)]. Promising, not proven.

Magnesium malate and taurate

Malate is often marketed for fatigue and fibromyalgia - the human data is thin and I'd be overstating it to claim otherwise. Taurate combines magnesium with taurine, which has its own cardiovascular research, though large-scale human trials on the combination specifically are limited. Both forms are likely well-absorbed, but the specific clinical evidence lags behind glycinate and citrate.

What doses the clinical evidence actually supports

The UK reference nutrient intake is 300 mg/day for men and 270 mg/day for women. Most supplementation trials use between 200 mg and 500 mg of elemental magnesium daily - not the salt form weight, the elemental magnesium content. This distinction matters enormously when reading labels, and it's one reason I've written about why supplement labels lie - the gap between what's printed and what's bioavailable can be considerable.

For sleep, the Abbasi trial used 500 mg elemental magnesium (as oxide). For blood pressure, the Zhang meta-analysis found effects across a range of 300-500 mg elemental magnesium. For migraine prevention, a Cochrane-adjacent review suggested 400-600 mg daily of magnesium citrate or oxide [Mauskop and Varughese (2012)].

The tolerable upper intake level in the UK (from supplements, not food) is set at 400 mg/day by the NHS - above this, gastrointestinal effects become more likely, though serious adverse effects are rare in people with normal kidney function. If you have kidney disease, speak to a doctor before supplementing.

At Kojo, the formula includes 2,000 mg of glycine - which pairs naturally with the magnesium glycinate discussion above, since glycine appears in both the amino acid research and as the chelating agent in one of the most bioavailable magnesium forms. It's not a magnesium supplement, but it's worth knowing how the ingredients interact when you're thinking about a complete nutrition stack.

Magnesium and muscle function - what the evidence supports

Magnesium plays a direct role in muscle contraction and relaxation. It competes with calcium at the troponin binding site, facilitating muscle relaxation after contraction. Low magnesium is associated with muscle cramps, though the evidence that supplementation reliably resolves cramps in non-deficient people is mixed.

For exercise performance specifically, a meta-analysis of 14 RCTs found that magnesium supplementation significantly improved grip strength, lower-limb power, and muscle mass in older adults - with the strongest effects in those with low baseline magnesium levels [Veronese et al. (2021)]. In younger, well-nourished athletes, the evidence is considerably weaker. If you're eating a varied diet and aren't deficient, don't expect a dramatic effect on performance.

Magnesium and mental health - a more cautious read

There's a reasonable body of observational data linking low magnesium to depression and anxiety. A large cross-sectional study of 8,894 US adults found that low dietary magnesium was associated with significantly higher odds of depression (OR 1.22, 95% CI 1.01-1.47) [Tarleton and Littenberg (2015)]. But observational data can't establish causation - depressed people often eat worse, which could explain the association.

The interventional evidence is thinner. A 6-week open-label trial (n=126) found that 248 mg elemental magnesium chloride daily improved PHQ-9 depression scores significantly compared to a control period, but the open-label design is a real limitation [Tarleton et al. (2017)]. I'd characterise the mental health evidence as suggestive rather than settled. It warrants further investigation. It doesn't warrant the confident claims you'll often see on supplement packaging.

Who is most likely to be deficient

Deficiency is more common than most people realise, and it's often subclinical - serum magnesium stays normal even when intracellular stores are depleted, so standard blood tests can miss it. Groups at higher risk include:

People with type 2 diabetes (increased urinary excretion)

Those with gastrointestinal conditions affecting absorption - Crohn's, coeliac, chronic diarrhoea

Older adults (reduced absorption, increased excretion, often lower dietary intake)

People with high alcohol intake

Those taking proton pump inhibitors long-term

People in perimenopause and postmenopause - oestrogen affects magnesium retention, and there's a plausible case that requirements shift during hormonal transition (I've covered this in more depth in the perimenopause supplements UK piece)

If you fall into one of these groups and are experiencing symptoms like poor sleep, muscle cramps, or fatigue, it's worth discussing with a GP - and worth considering whether your supplement stack is actually covering the bases. If you're comparing options, the all-in-one supplements UK guide covers how to evaluate formulas without getting lost in marketing.

What to look for on a label

Three things matter most:

1. Elemental magnesium content. A label might say "500 mg magnesium citrate" - but magnesium citrate is only about 16% elemental magnesium by weight, so the actual magnesium dose is around 80 mg. Always look for the elemental figure.

2. Form. Oxide is cheap and lower in bioavailability but not worthless. Citrate and glycinate are better absorbed. L-threonate is interesting for cognitive applications but expensive and the human evidence is still developing.

3. Third-party testing. Heavy metal contamination in minerals is a real issue. Look for products that publish independent batch testing results. If a brand won't show you the certificate of analysis, that tells you something.

Frequently asked questions

Is it better to take magnesium in the morning or evening?

Most sleep-related trials have used evening dosing, and there's a plausible reason - magnesium's effect on NMDA receptor activity and cortisol may be more relevant at night. That said, absorption doesn't appear to differ significantly by time of day. If evening works better for your routine, that's a reasonable choice. [Abbasi et al. (2012)]

Can you get enough magnesium from food alone?

In theory, yes - dark leafy greens, nuts, seeds, legumes, and whole grains are all good sources. In practice, UK dietary surveys suggest a meaningful proportion of the population falls short of the RNI, particularly older adults and those eating processed food-heavy diets. Food first is always sensible; supplementation fills the gap when diet doesn't. [Rosique-Esteban et al. (2018)]

Does magnesium help with migraines?

The evidence is reasonably encouraging. A meta-analysis of five RCTs found magnesium supplementation significantly reduced migraine attack frequency compared to placebo (RR 0.41, 95% CI 0.22-0.76). Most trials used 400-600 mg daily of magnesium citrate or oxide for 12 weeks. It's worth discussing with a neurologist if migraines are frequent. [Mauskop and Varughese (2012)]

Will magnesium cause diarrhoea?

At high doses, particularly with oxide or citrate, yes - magnesium has an osmotic laxative effect. This is dose-dependent and form-dependent. Glycinate tends to be gentler on the gut. Staying within 350-400 mg elemental magnesium from supplements generally avoids this for most people. Starting low and building up helps.

Is magnesium safe to take with other supplements or medications?

Magnesium can reduce absorption of certain antibiotics (tetracyclines, quinolones) and bisphosphonates if taken simultaneously - spacing doses by two hours is usually sufficient. It may also interact with diuretics and certain heart medications. If you're on prescription medication, check with your GP or pharmacist before adding a magnesium supplement. [Deng et al. (2019)]

Does magnesium improve insulin sensitivity?

In people with low baseline magnesium and type 2 diabetes, yes - the evidence is fairly consistent. In metabolically healthy, replete individuals, the effect is much smaller and less certain. A 2011 meta-analysis of 18 RCTs found significant reductions in fasting glucose in diabetic populations (?0.56 mmol/L), but effects in non-diabetic groups were not significant. [Rodr�guez-Mor�n and Guerrero-Romero (2011)]

My honest take

Magnesium is one of the few supplements I'd genuinely recommend most people at least consider - not because it's exciting, but because the combination of widespread insufficiency and solid mechanistic evidence makes it worth taking seriously. The blood pressure, sleep, and glycaemic data are consistent enough that I'm not just hedging when I say it can matter.

That said, I'm sceptical of the more ambitious claims - particularly around cognition, mood, and athletic performance in people who aren't deficient. The human data in those areas is thin, and I'd rather say that plainly than dress it up.

Form matters more than most people realise, and elemental dose matters more than the headline number on the front of the packet. If you're buying a supplement and the label doesn't tell you the elemental magnesium content, that's a problem worth paying attention to.

I take magnesium glycinate most evenings, somewhere between 200 and 300 mg elemental. My sleep is better with it than without - though I'm aware that's one person's experience, not a controlled trial. The evidence gives me enough confidence to continue. I'd encourage you to read the primary literature yourself, apply the same scepticism to everything including this article, and make a decision based on your own circumstances.

References (12 studies)

1. Zhang et al. (2016) - Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. PMID: 27402922

2. Abbasi et al. (2012) - The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. PMID: 23853635

3. Rodr�guez-Mor�n and Guerrero-Romero (2011) - Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects. Diabetes Care. PMID: 21868780

4. Deng et al. (2019) - Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey. BMC Medicine. PMID: 30675873

5. Bannai et al. (2012) - New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences. PMID: 22293292

6. Walker et al. (2003) - Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research. PMID: 14596323

7. Slutsky et al. (2010) - Enhancement of learning and memory by elevating brain magnesium. Neuron. PMID: 20152124

8. Liu et al. (2016) - Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults. Journal of Alzheimer's Disease. PMID: 27869100

9. Veronese et al. (2021) - Magnesium supplementation and muscle performance in older adults: a systematic review and meta-analysis. European Journal of Nutrition. PMID: 34435959

10. Tarleton and Littenberg (2015) - Magnesium intake and depression in adults. Journal of the American Board of Family Medicine. PMID: 26098445

11. Tarleton et al. (2017) - Role of magnesium supplementation in the treatment of depression: a randomized clinical trial. PLOS ONE. PMID: 28654669

12. Mauskop and Varughese (2012) - Why all migraine patients should be treated with magnesium. Journal of Neural Transmission. PMID: 22426836

13. Rosique-Esteban et al. (2018) - Dietary magnesium and cardiovascular disease: a review with emphasis in epidemiological studies. Nutrients. PMID: 29093983