Magnesium is a mineral that your body needs to keep functioning. As a cofactor, it is involved in hundreds of processes within your cells, from your muscles to your nervous system and your energy metabolism. In this article, we’ll explain in simple terms exactly what magnesium is, what it does in your body, how much you need each day and where you can get it from.
What is magnesium glycinate?
Magnesium is an essential mineral: your body cannot produce it itself, so you must obtain it through your diet. It acts as a cofactor in over 300 enzymatic reactions in the body. Magnesium glycinate (also known as magnesium bisglycinate) is one of the most easily absorbed organic forms of magnesium.
Most of your magnesium is stored in your bones, muscles and tissues. Magnesium works closely with other minerals such as calcium, potassium and sodium. Because it’s involved in so many processes, a regular supply through your diet is important.
What does magnesium do in your body?
Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to a reduction of tiredness and fatigue. These are functions that have been assessed by the EFSA (European Food Safety Authority) and are included in the official EU register.
The EU-approved functions of magnesium at a glance:
| What it affects | Approved EU claim |
|---|---|
| Muscles | Magnesium contributes to normal muscle function |
| Nervous system | Magnesium contributes to normal functioning of the nervous system |
| Energy | Magnesium contributes to normal energy-yielding metabolism |
| Fatigue | Magnesium contributes to a reduction of tiredness and fatigue |
These functions explain why search queries such as ‘magnesium glycinate benefits’ and ‘what does magnesium do’ come up so often: the mineral affects your muscles, your nerves and your energy levels all at once. However, the fact that the body uses magnesium in so many enzymes does not mean that it has a noticeable effect on everything. The claims mentioned above are the functions that have been officially substantiated.
How much magnesium do you need each day?
Nutritional guidelines generally recommend around 300 milligrams of magnesium per day for adult women and around 350 milligrams for adult men. In principle, you can obtain this from a varied diet.
On supplement and food labels, you will often see the European reference intake of 375 milligrams. During periods of intense physical exertion or if you have an irregular diet, you may not always get enough; in such cases, a magnesium supplement can help to top up your diet. Your requirements may also be higher during pregnancy or whilst breastfeeding, but you should consult your midwife or doctor before taking any supplements.
Which foods contain magnesium?
Magnesium is mainly found in green vegetables, nuts, seeds, pulses and whole grains. Pure cocoa, avocado and fish are also good sources of magnesium.
Examples of magnesium-rich foods:
- Green vegetables such as spinach, kale and broccoli
- Nuts and seeds such as almonds, walnuts and pumpkin seeds
- Pulses such as chickpeas, lentils and beans
- Wholegrain foods such as brown rice and porridge
- Pure cocoa, avocado and oily fish
The less processed your food is, the more magnesium it usually contains. This is because refining grains significantly reduces the magnesium content.
What are the signs of a magnesium deficiency?
A magnesium deficiency can cause symptoms such as muscle cramps, twitching eyelids and fatigue. These symptoms often have multiple causes, so they do not automatically indicate a magnesium deficiency.
On average, the Western diet contains less magnesium than it used to, partly due to food processing. Furthermore, people who exercise a lot lose magnesium through sweat. If your symptoms persist or you’re unsure about your magnesium levels, consult your GP rather than assuming you have a deficiency.
Do you need more magnesium as an athlete?
During intensive exercise, you lose magnesium through sweat, which means your requirements may be higher than on a quiet day. Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. These are two functions that are relevant during training.
That doesn’t mean every athlete needs a supplement: a varied, magnesium-rich diet forms the basis. During periods of heavy exertion, however, many athletes do opt for a supplement. You can read about which functions of magnesium are scientifically substantiated in our article on the functions of magnesium.
Magnesium glycinate (bisglycinate) or citrate: which form is best absorbed?
Magnesium bisglycinate and magnesium citrate are two of the most easily absorbed organic forms. Inorganic forms, such as magnesium oxide, are generally less well absorbed by the body.
Magnesium bisglycinate is chelated: the magnesium is bound to the amino acid glycine, allowing the compound to reach the intestinal mucosa intact before the magnesium is released. This form is well tolerated by many people, even at higher doses. Magnesium citrate is bound to citric acid and is therefore highly soluble, which aids absorption. A more detailed explanation of each form can be found in ‘The 7 most important functions of magnesium’.
Frequently asked questions about magnesium
When will you notice the effects of magnesium?
Magnesium doesn’t work like a switch that you feel flip immediately. It gradually replenishes your magnesium stores, so if taken daily, give it a few weeks to take effect. How quickly you notice a difference depends on your starting point and your diet.
When is the best time to take magnesium?
There isn’t a single ‘best’ time to take magnesium. Many people take it with a meal, as it’s often better tolerated that way. Consistency is more important than the exact time of day.
Can you get too much magnesium?
It’s rare to get too much magnesium from a normal diet: healthy kidneys will excrete any excess. With supplements, however, a high dose can have a laxative effect, such as loose stools. You should therefore stick to the recommended dose on the packaging.
Does magnesium help your immune system?
There is no approved health claim for magnesium relating to immunity or the immune system, even though this is often what people are looking for. However, magnesium contributes to normal functioning of the nervous system. Magnesium contributes to a reduction of tiredness and fatigue. If you’re specifically looking for something to support your immune system, vitamins are a more obvious choice: vitamin C contributes to the normal function of the immune system. What’s more, our vitamin C is certified organic.
Ekopura Vegan Magnesium: bisglycinate and citrate
Ekopura Vegan Magnesium is made from magnesium bisglycinate and magnesium citrate, two forms that are easily absorbed. Two tablets a day provide 350 mg of elemental magnesium, to supplement what you get from your diet, without unnecessary additives and with only plant-based excipients. If you’d like to read more first, take a look at our magnesium range or at Vegan Magnesium itself.
