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You’ve been recommended magnesium... now what? Whether you prefer to drink, supplement or spray your daily dose, we’ve put together our best magnesium products with help from an H&B nutritionist
Our top picks...
Vegetarian
Holland & Barrett
Holland & Barrett Calcium + Magnesium & Vitamin D 60 Tablets
3 for 2 Mix & Match
€5.49
Vegetarian
Holland & Barrett
Holland & Barrett Magnesium 375mg Powder 200g
3 for 2 Mix & Match
€21.99
Vegan
BetterYou
BetterYou Magnesium Sleep Spray 100ml
3 for 2 Mix & Match
€17.65
Magnesium helps with all sorts of functions, from looking after your bones and teeth to supporting your nervous system and helping to reduce tiredness and fatigue.1
Our in-house nutritionist Madalena Vieira Costa explains that, "a lot of people with magnesium deficiencies experience tiredness, stress, or muscle cramps.” Although it’s always best to get your nutrition through your diet, but it’s not possible for everyone.
Discover eight of our best-selling magnesium products, with Madalena’s expert input.
What’s the best magnesium product for you?
It really depends on how you’d like to take it and what you’re using it for. To help get you started, here are some of our favourites...
A 100% natural way to get your magnesium...
1
A 100% natural way to get your magnesium...
This magnesium supplement is complete, which means it contains the five natural forms of magnesium: oxide, hydroxide, sulphate, carbonate and chloride.
It’s made by evaporating water from the mineral-rich waters of the Dead Sea. It’s then purified so the magnesium can be extracted.
Simply take one to two capsules daily, with or without food.
Magnesium oxide hydroxide, sulphate, carbonate and chloride
Strength: 188mg per capsule
- Contains 188mg of high-quality magnesium from the Dead Sea
- Complete source of magnesium, containing all five types
- Easy-to-swallow capsules
- Suitable for vegans and vegetarians
There’s nothing like a good soak...
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There’s nothing like a good soak...
These flakes from BetterYou are a highly concentrated form of magnesium chloride. Treat yourself to a relaxing magnesium flake bath or an at-home foot soak after a busy day.
For foot soaks: dissolve 150g flakes in warm water, immerse your feet and relax for 20 minutes.
For bath soaks: dissolve 250g flakes in a warm bath and sit for 20 minutes.
Magnesium chloride
Strength: 12g per 100g
- Highly concentrated form of magnesium chloride
- Perfect for foot soaks and relaxing baths
- Can support muscle health and remineralisation
Sip your magnesium on-the-go...
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Sip your magnesium on-the-go...
In simple terms: it’s a tasty pomegranate and rhubarb drink.
But behind the fruity fizz is an electrolyte-rich blend of magnesium bisglycinate, magnesium citrate and Irish sea minerals.
Magnesium citrate and bisglycinate
Strength: 180mg per 250ml can
- Great-tasting sparkling drink that contributes to your daily magnesium requirements
- Pomegranate and rhubarb flavour
- 180mg of magnesium per can – 48% of the RDA
Add to your recipe repertoire...
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Add to your recipe repertoire...
This powdered magnesium citrate is a convenient and easily absorbable way to top up.
As it’s unflavoured, you can mix it into plain water, juice or other drinks. Or sprinkle into smoothies, yoghurt, or stir through porridge. Enjoy it your way!
Mix half a teaspoon (approximately 2.5g) with 200ml of water or other liquid and take once a day.
Magnesium citrate
Strength: 375mg per ½ teaspoon
- High-quality magnesium supplement
- Add to any food or drink you like
- Easy to take, especially if you don’t like tablets
- Suitable for vegans
Drink your way to more magnesium...
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Drink your way to more magnesium...
This liquid formula contains herbal extracts and fruit juice concentrates, making it great for people who don’t like tablets.
Since the magnesium’s already dissolved, it’s absorbed into the digestive system more quickly than tablets.
Magnesium gluconate and magnesium citrate
Strength: 62.5mg per 5ml serving
- An easy way to top up magnesium levels, especially if you don’t like tablets
- Suitable for the whole family – from age 3+
- Easier and faster to absorb than tablets
- Gluten-free, lactose-free and suitable for vegetarians
Add to your body care routine...
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Add to your body care routine...
This magnesium oil spray has been formulated with glucosamine for direct application. Menthol adds a cooling, calming effect for further relief.
Spray on the body, ideally after showering, and massage well into the skin. Reapply as needed.
Magnesium chloride
Strength: 40mg magnesium + 80mg glucosamine per 10 sprays
- Oil spray designed for relief
- Use anywhere on the body, on wet or dry skin
- Suitable for vegans and vegetarians
An iconic trio for bone and muscle health…
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An iconic trio for bone and muscle health…
Calcium and magnesium work in perfect harmony in our bodies to help us look after our bones and muscles.2
As they rely on each other for certain things, like helping us maintain bones and helping our muscles to contract and relax, it makes perfect sense to take them together.3
There’s also vitamin D, which in the not-so-sunny UK we’re recommended to take all year round for healthy bones and muscles.4
Magnesium oxide
Strength: 250mg magnesium + 500mg of calcium per capsule
- Contains high-quality magnesium and calcium
- Added vitamin D for muscle and bone support
- Easy-to-swallow capsules: one a day
- Suitable for vegetarians
Spritz your way to ZZZs...
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Spritz your way to ZZZs...
This soothing spray combines magnesium with chamomile, bergamot and clary sage to relax the senses and body alike. Spray onto the body before bed and drift off.
Magnesium oxide
Strength: 130mg magnesium per 10 sprays
- Soothing body spray, ideal for before bed
- Added chamomile, clary sage and bergamot to help you nod off
- Convenient and travel-ready
- Suitable for vegans and vegetarians
Note: this spray isn't suitable during pregnancy due to it containing clary sage.
How much magnesium do we need a day?
The NHS recommends 300mg a day for men and 270mg a day for women aged 19-64.5 But many of us don’t get enough – in fact, 20% of women fall short.6
You can get magnesium from green veg, nuts, dairy products and more. If you’re still struggling, a magnesium supplement could be the answer.
What is the best way to take magnesium?
There are many ways to take magnesium, so it's really up to you. However if you have a deficiency, then it's best to take orally as a supplement.
Whether you prefer to stir powder into your smoothie or soak in the bath, it's also important to remember which are safe to swallow and which are only ever applied topically.
You can swallow:
- magnesium tablets: usually the most cost-effective way to take magnesium
- magnesium spray: sprays are absorbed into the bloodstream more quickly than tablets or capsules. They’re also handy on the go
- magnesium capsules: a great alternative to tablets for those who still want to take magnesium this way but don’t like the texture
- magnesium drinks: a tasty alternative to tablets, magnesium drinks are a great way to stay topped up
- magnesium effervescent tablets: soluble in water, so they’re another great alternative to tablets you swallow
- magnesium powder: often contain added ingredients and can be added to water to make a drink
DO NOT swallow:
- magnesium cream: applied to aching muscles to help ease soreness
- magnesium bath flakes: perfect if you love a soak
- magnesium gel: magnesium gel can help soothe muscles at the source
It’s worth noting that magnesium you apply to the skin or bathe in will work differently to types you take by mouth.
With creams and gels, “the muscles absorb it and you're going to feel the benefits of the anti-inflammatory properties directly in the area that you applied it to. Instead of it being spread out through the whole body, it would be a lot more of a direct impact," says Madalena.
The final say
From muscle function, to bones, teeth and energy levels, magnesium’s one to keep on your list. Alongside your diet, you can choose from sprays, tablets, drinks, effervescent tablets and more to top up. You can find out everything you need to know about magnesium – including our ultimate guide and why we need magnesium.
If you’re not sure if you can take magnesium supplements because you’re taking medications or have a condition, please check with your GP before you decide.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- National Institutes of Health (NIH). Magnesium - [Internet]. NIH [reviewed 2022 Jun 2; cited 2024 Aug 27]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Rosanoff A, Dai Q, Shapses SA. Essential Nutrient Interactions: Does Low or Suboptimal Magnesium Status Interact with Vitamin D and/or Calcium Status?1,2 Adv Nutr [Internet]. 2016 Jan 7 [cited 2024 Aug 27]; 7(1): 25-43. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717874/
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J [Internet]. 2012 Feb [cited 2024 Aug 27]; 5(Suppl 1): i3-i14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/
- NHS. Vitamin D [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Aug 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- NHS. Vitamins and minerals – Others [Internet]. NHS [reviewed 2020 Aug 3; cited 2024 Aug 27]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- Derbyshire E. Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey. Front Nutr [Internet]. 2018 Jul [cited 2024 Aug 27]; 19:5:55. Available from: https://pubmed.ncbi.nlm.nih.gov/30073167/
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