Magnesium complex

Magnesium is an essential mineral found throughout the body that contributes to hundreds of processes. It supports, among other things, a normal energy-yielding metabolism, helps with the functioning of muscles and the nervous system, and plays a role in maintaining strong bones and teeth.

Magnesium naturally occurs in many foods. Good sources include green leafy vegetables (such as spinach), nuts, seeds, legumes, whole grains, bananas, and dark chocolate.

According to the European Food Safety Authority (EFSA), magnesium contributes to:

• the normal functioning of muscles and the nervous system
• normal energy-yielding metabolism
• the reduction of tiredness
• the maintenance of normal bones and teeth
• normal protein synthesis
• electrolyte balance

Although magnesium plays a role in relaxing muscles and the nervous system, it is legally not allowed to claim that it improves sleep. However, some people prefer magnesium bisglycinate because of its mild effect and good absorption, especially when used in the evening.

Excess magnesium from food is rare. With supplements, a high dose can have a laxative effect. The European Food Safety Authority (EFSA) advises not to take more than 250 mg of magnesium per day from supplements, unless otherwise recommended by a doctor or expert.

There is no single form that is best for everyone. Well-absorbed forms include citrate, bisglycinate, malate, and taurate. A supplement that combines multiple forms often offers the best absorption range and can therefore be an excellent choice for many people.

The recommended daily allowance (RDA) of magnesium varies by age and gender.

• Adult men: about 350–400 mg per day
• Adult women: about 300–350 mg per day
• Pregnant women: about 360 mg per day
  

A healthy diet usually provides enough magnesium. Supplements can be an addition if dietary intake is insufficient.

Magnesium contributes to the normal functioning of muscles. All well-absorbed forms (such as citrate, malate, and bisglycinate) are suitable for this. Choose a supplement that is purely formulated and contains the correct dosage per capsule.

Magnesium can be taken at any time of the day. For people with a sensitive stomach, it is recommended to take it with a meal. Some users choose to take it in the evening as part of their daily routine.

Magnesium is generally well tolerated. Excessive intake from supplements can have a mild laxative effect in some people. Consult a doctor if you are taking medication or have existing health issues, as magnesium can rarely interact with certain medications such as some antibiotics or diuretics.

De meeste magnesium complex capsules zijn plantaardig en geschikt voor vegetariërs en veganisten. Het is altijd verstandig het etiket te controleren voor capsulemateriaal en hulpstoffen.

Dit verwijst naar capsules die een hogere hoeveelheid elementair magnesium per dosering leveren dan standaard supplementen, vaak gecombineerd met verschillende magnesiumvormen voor optimale opname.

Magnesium pairs well with Ashwagandha.

• Ashwagandha helps promote sleep*
• It supports energy levels*
• It helps the body and mind relax*
• It has a beneficial effect on the heart and blood vessels*
• It is good for memory*

* Health claim pending European approval.

Valerian combined with magnesium is a suitable addition to a balanced lifestyle.

• Valerian helps you fall asleep*
• Valerian contributes to a natural, healthy sleep*
• Valerian supports mental balance*
• Valerian helps to better cope with stress in daily life*

* Health claim pending European approval.