Magnesium

Magnesium glycinate, citrate or oxide?

• Magnesium glycinate (bisglycinate): well absorbed and gentle on the stomach; often chosen for sleep, relaxation and leg cramps.
• Magnesium citrate: well absorbed, with a mild laxative effect. Useful if you tend to be constipated, less so if you have a sensitive stomach.
• Magnesium oxide: inexpensive and high in magnesium per tablet, but less of it is absorbed; mainly used as a laxative or antacid.
• Magnesium L-threonate: marketed for brain health; more expensive and less studied.
• Magnesium malate and taurate: other well-absorbed forms, sometimes chosen for muscle aches.

Magnesium for sleep and cramps

Some people find that magnesium in the evening helps them relax and sleep, and it is widely used for night-time leg cramps. The evidence is mixed: it seems to help most when your intake is low to begin with. It is inexpensive and low-risk at normal doses, so many people try it for a few weeks.

How much magnesium is safe?

Adults need about 310 to 420 mg of magnesium a day from food and supplements combined. Compare the "elemental magnesium" figure on labels, not the weight of the whole compound. For supplements, 350 mg a day is the usual upper limit for adults unless a doctor advises more; higher amounts commonly cause diarrhoea. People with kidney disease should not take magnesium supplements without medical advice, and magnesium can reduce the absorption of some antibiotics and osteoporosis medicines, so take them a few hours apart.

Magnesium supplement in Bangladesh

Good food sources include green leafy vegetables, lentils and beans, nuts and seeds, whole grains and bananas. If you prefer a supplement, check that the specific magnesium tablet or powder is eligible for delivery to Bangladesh, because eligibility differs between sellers. Keep powders tightly closed, because they absorb moisture in humid weather. If you are unsure which form suits you, magnesium glycinate is a gentle place to start.