Magnesium
Magnesium supplements from NFH, Designs for Health, AOR, CanPrev and Webber Naturals, shipped across Canada.
Which form of magnesium?
This is the question that trips most people up. The forms differ in absorption and in how they affect digestion, and the cheapest option is usually the least absorbable:
- Bisglycinate (glycinate) — well absorbed and gentle on the stomach. The usual choice for daily use or for anyone who has had loose stools from other forms.
- Citrate — well absorbed, with a mild laxative effect. Often chosen when regularity is also a consideration.
- Oxide — cheapest and most common in mass-market multivitamins, but poorly absorbed. A high number on the label doesn't mean a high absorbed dose.
- Malate — often chosen for daytime use.
- L-threonate — a newer, more expensive form studied for cognitive support.
Reading the label
Check elemental magnesium, not compound weight. A capsule listing "500 mg magnesium bisglycinate" may supply only around 50–100 mg of actual magnesium. Products that state elemental content clearly are easier to compare.
Health Canada's recommended dietary allowance for adults is roughly 310–420 mg daily depending on age and sex, including what you get from food — leafy greens, nuts, seeds, legumes and whole grains are all good sources.
Related categories
You may also want Minerals, Sleep Support, Multivitamins or Electrolytes.
Magnesium can interact with certain antibiotics, bisphosphonates and diuretics, and people with reduced kidney function need medical guidance before supplementing. Check with your healthcare provider if any of these apply to you.
