Magnesium Supplements
Twelve forms of magnesium made in the UK, chosen by absorption and how they sit in the gut, with the milligrams of magnesium per capsule stated for each.
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Choosing a magnesium supplement
Nutri Tailor stocks twelve magnesium supplements, all made in the UK to GMP standards, so the choice is about form rather than brand. The forms differ in how well they are absorbed, how they sit in the gut, and how much elemental magnesium each capsule or dose provides. The table below sets out each one; the guides underneath explain how to choose and what to expect.
Magnesium forms compared
| Form | Magnesium per capsule or dose | What it is usually chosen for |
|---|---|---|
| Magnesium bisglycinate | 133 mg | Well absorbed, no effect on the bowel; the usual evening choice |
| Magnesium citrate | 85 mg | Well absorbed; a looser effect at higher doses, chosen when that is wanted |
| Magnesium malate | 63 mg | Magnesium with malic acid; a daytime choice |
| Magnesium citrate malate | 71 mg | The two acids together |
| Magnesium phosphate | 99 mg | Magnesium with phosphate |
| Magnesium carbonate | 117.5 mg | Also acts as a mild antacid |
| Magnesium sulphate | 104 mg | Epsom salt in capsule form |
| Magnesium hydroxide | See label | A high-magnesium form with a looser effect |
| Magnesium ascorbate | See label | Buffered vitamin C that also provides magnesium |
| Ionic magnesium | Liquid, dosed by the drop | Magnesium chloride in solution for flexible dosing |
| Ionic magnesium XS | Liquid, higher strength | The stronger liquid |
| Calcium and magnesium citrate malate | See label | Calcium and magnesium together |
How to choose
Absorption is the first question and gut effect is the second. Bisglycinate and malate sit at the well-tolerated end; citrate, hydroxide and sulphate draw water into the bowel at higher doses, which some people want and others do not. Oxide, the cheapest form in most shops, is the least absorbed, and Nutri Tailor does not stock it. The Nutri Tailor guide Which magnesium is best: glycinate, citrate, malate or threonate? compares the evidence form by form.
What magnesium contributes to, and how long it takes
Magnesium contributes to normal muscle function, normal functioning of the nervous system, normal psychological function, normal energy-yielding metabolism, electrolyte balance, the maintenance of normal bones and teeth, and the reduction of tiredness and fatigue. Those are the authorised claims, and Nutri Tailor makes none beyond them. How long anything takes depends on why you are taking it: hours for the bowel, weeks for sleep and mood. The timeline is here: How long does magnesium take to work?
Dose and safety
The NHS advises that up to 400 mg a day of magnesium from supplements is unlikely to cause harm. If you have a diagnosed kidney condition, take prescribed medicines, or are pregnant or breastfeeding, talk to your GP or pharmacist before taking magnesium. Every product page lists the full ingredients and the label directions.
All Nutri Tailor magnesium is made in the UK and ships worldwide, with duties and taxes shown at checkout. Not sure which form fits? Ask Nutri365, the Nutri Tailor AI health expert, which checks for interactions and contraindications.
Written by Nutri Tailor from the Health Reference Library. Last checked 6 September 2026. General information, not personal advice.