Sona Magnesium: What to Know Before You Buy

How it works

Magnesium is an essential mineral that is fundamental to a wide range of physiological processes in the human body. About half to sixty percent of the body's total magnesium is stored in the bones, with the remainder distributed in muscles, soft tissues, and bodily fluids. This distribution highlights magnesium's structural and functional importance: it is not only a building block for bones but also a critical cofactor in over 300 enzymatic reactions.

Magnesium contributes to normal muscle function and to the maintenance of normal bones, provided the product is at least a source of magnesium.

Magnesium is involved in energy production at the cellular level, particularly in the synthesis of adenosine triphosphate (ATP), the body's main energy molecule. It acts as a cofactor for enzymes that convert food into energy, supporting normal energy-yielding metabolism.

In addition to its metabolic roles, magnesium is essential for the normal functioning of the nervous system. It helps regulate neurotransmitter release, nerve impulse transmission, and muscle contraction and relaxation.

Dietary magnesium is absorbed primarily in the small intestine, with absorption efficiency influenced by the body's current magnesium status, the form of magnesium consumed, and the presence of other dietary components. Excess magnesium is excreted by the kidneys, which means that individuals with impaired kidney function need to be especially cautious with magnesium supplementation. The human body cannot synthesize magnesium, so it must be obtained from food or supplements.

Magnesium's role in bone health is also significant. Magnesium also influences the activity of osteoblasts and osteoclasts, the cells responsible for bone formation and resorption, respectively. Thus, adequate magnesium intake is necessary for the maintenance of normal bones.

What the research and authorised claims say

The European Food Safety Authority (EFSA) has reviewed the scientific evidence for magnesium and has authorised several health claims for products that are at least a source of magnesium (providing at least 15% of the nutrient reference value per serving). These claims reflect the established physiological functions of magnesium in the body:

• Magnesium contributes to the maintenance of normal bones.
• Magnesium contributes to normal energy-yielding metabolism.
• Magnesium contributes to a reduction of tiredness and fatigue.
• Magnesium contributes to normal muscle function.
• Magnesium contributes to the normal functioning of the nervous system.

These claims are based on a robust body of evidence linking magnesium intake to these specific health outcomes. For example, studies have shown that magnesium deficiency can lead to muscle cramps, fatigue, and disturbances in nerve function.

Magnesium contributes to a reduction of tiredness and fatigue, for products that are at least a source of magnesium.

Research also indicates that magnesium status may be influenced by factors such as age, physical activity, and dietary habits. Certain populations, such as older adults, athletes, and individuals with gastrointestinal disorders, may have increased magnesium needs or reduced absorption. However, the evidence does not support the use of magnesium supplements for disease prevention or treatment in the general population. Instead, supplementation is recommended only when dietary intake is insufficient.

It is also worth noting that the bioavailability of magnesium—the proportion that is absorbed and utilized by the body—can vary depending on the form of magnesium used in supplements. This has implications for both efficacy and tolerability, which are discussed further below.

Key limitations

• Supplements are not a replacement for a balanced diet and healthy lifestyle.
• Magnesium supplements are only beneficial for individuals who do not meet their magnesium needs through diet.
• Excessive magnesium intake from supplements can cause gastrointestinal discomfort, such as diarrhoea.
• Individual needs may vary based on age, sex, health status, and medication use.

It is important to recognize that while magnesium is essential, more is not always better. The body has mechanisms to regulate magnesium balance, and excessive intake from supplements can overwhelm these systems, particularly in individuals with compromised kidney function. The most common adverse effects of high magnesium intake are gastrointestinal, including diarrhoea and abdominal cramping. This is more likely with certain forms of magnesium, such as magnesium oxide, which is less well absorbed and more likely to cause laxative effects.

Another limitation is that magnesium requirements can be influenced by a variety of factors, including age, sex, physical activity, pregnancy, and lactation. For example, athletes may lose more magnesium through sweat, and older adults may have reduced absorption efficiency. However, routine supplementation is not recommended unless a deficiency is confirmed or dietary intake is consistently low.

Finally, magnesium supplements can interact with certain medications, such as antibiotics (tetracyclines and quinolones), bisphosphonates, and diuretics. These interactions can affect the absorption or efficacy of either the supplement or the medication, so it is important to consult a healthcare professional before starting supplementation, especially if you are taking other medicines.

How to choose

When selecting a magnesium supplement, several factors should be considered to ensure you are choosing a product that meets your needs and is safe for your individual circumstances:

• Form: Magnesium is available in several chemical forms, each with different absorption rates and gastrointestinal tolerability. The most common forms include magnesium citrate, magnesium oxide, magnesium chloride, and magnesium bisglycinate. Magnesium citrate and bisglycinate are generally better absorbed and less likely to cause digestive upset, while magnesium oxide, although often higher in elemental magnesium, is less bioavailable and more likely to cause diarrhoea.
• Dosage: The median dose among Tigoo's 788 magnesium products is 120 mg per serving. However, doses can range from as low as 50 mg to as high as 500 mg or more. It is important to check the label for the amount of elemental magnesium, as some products list the weight of the entire compound rather than the magnesium content itself.
• Purpose: Choose a supplement that is at least a source of magnesium (providing at least 15% of the nutrient reference value per serving) to ensure it is eligible for the authorised health claims.
• Other ingredients: Many magnesium supplements include additional vitamins or minerals, such as vitamin B6 or zinc, which may be intended to enhance absorption or provide complementary benefits. Always review the ingredient list for potential allergens, unnecessary additives, or substances you may wish to avoid.
• Suitability: Consider whether the product is suitable for vegetarians, vegans, or those with dietary restrictions. Some magnesium supplements use gelatin capsules or other animal-derived ingredients, while others are certified vegan or vegetarian.
• Brand reputation and quality: Choose products from reputable brands that adhere to good manufacturing practices and provide transparent labeling. Look for third-party testing or quality certifications where possible.

Form	Common Dose (per serving)	Absorption	Notes
Magnesium citrate	100–200 mg	High	Most common form in Tigoo's range
Magnesium oxide	150–400 mg	Lower	Often higher-dose, may cause gastrointestinal discomfort
Magnesium bisglycinate	100–200 mg	High	Gentle on stomach
Magnesium chloride	100–200 mg	Moderate	Also used topically

Of the 788 magnesium products in Tigoo's range, magnesium citrate is the most common form (39 products), followed by magnesium oxide (30 products).

When comparing products, also consider the form of administration. Magnesium supplements are available as tablets, capsules, powders, effervescent tablets, and even topical preparations such as oils and creams. Oral forms are most common and best studied for systemic effects, while topical forms are sometimes marketed for muscle relaxation, though evidence for absorption through the skin is limited.

Price and value for money are also important considerations. Higher-priced products do not always guarantee better quality or absorption. Compare the cost per dose of elemental magnesium, and consider whether additional ingredients justify a higher price point. Some products may also offer convenience features, such as easy-to-swallow tablets or single-dose sachets.

Dietary sources and supplementation

Before turning to supplements, it is worth assessing your dietary intake of magnesium. Magnesium is naturally present in a variety of foods, including green leafy vegetables (such as spinach), nuts and seeds (especially pumpkin seeds and almonds), whole grains, legumes, and certain types of fish. Water can also be a source of magnesium, particularly hard water.

For most healthy individuals, a balanced diet can provide adequate magnesium. However, certain factors can reduce dietary intake or increase magnesium losses, such as restrictive diets, gastrointestinal disorders (e. g. , Crohn's disease, celiac disease), chronic alcoholism, or the use of certain medications (e. g. , diuretics, proton pump inhibitors). In these cases, supplementation may be appropriate, but should be guided by a healthcare professional.

How to read supplement labels

Understanding supplement labels is crucial for making an informed choice. Look for the following information:

• Elemental magnesium content: This is the actual amount of magnesium in each serving, not the total weight of the compound (e. g. , magnesium citrate contains less elemental magnesium per gram than magnesium oxide).
• Serving size: Check how many tablets or capsules constitute a single serving.
• Other nutrients: Note any additional vitamins or minerals included, and assess whether you need them.
• Allergen information: Look for statements regarding gluten, lactose, soy, nuts, or other common allergens.
• Certifications: Vegan, vegetarian, non-GMO, or third-party testing certifications can provide additional assurance of quality.

Safety, interactions and risk groups

Magnesium supplements are generally considered safe for healthy adults when used as directed. However, excessive intake can lead to gastrointestinal symptoms such as diarrhoea, nausea, and abdominal cramping. The tolerable upper intake level (UL) for supplemental magnesium (from supplements and fortified foods, not including food sources) is set at 250 mg per day for adults in some regions, primarily to avoid laxative effects.

Individuals with kidney problems are at greater risk of magnesium accumulation and toxicity, as their ability to excrete excess magnesium is impaired. Symptoms of severe hypermagnesemia can include low blood pressure, confusion, muscle weakness, and in extreme cases, cardiac arrest. For this reason, people with kidney disease should avoid magnesium supplements unless specifically prescribed by a healthcare professional.

Magnesium can interact with several types of medications. For example, it can reduce the absorption of certain antibiotics (such as tetracyclines and quinolones) and bisphosphonates if taken at the same time. Diuretics can either increase magnesium loss (loop and thiazide diuretics) or decrease it (potassium-sparing diuretics), affecting magnesium status. Magnesium may also interact with medications for osteoporosis, heart disease, and some antacids.

Pregnant and breastfeeding women have increased magnesium needs, but supplementation should only be undertaken with medical supervision. Children and adolescents should not use magnesium supplements unless recommended by a healthcare provider, as their requirements differ from adults and excessive intake can be harmful.

Always follow the recommended dosage on the product label and seek medical advice if you have any underlying health conditions, are pregnant or breastfeeding, are taking other supplements or medicines, or are considering giving magnesium supplements to children.

Signs of excess and deficiency

While magnesium deficiency is relatively uncommon in healthy individuals with a balanced diet, it can occur in certain risk groups. Symptoms of deficiency may include muscle cramps, fatigue, irritability, and abnormal heart rhythms. On the other hand, excessive intake from supplements can result in diarrhoea, nausea, and, in severe cases, more serious symptoms as described above. Monitoring your intake and being aware of these signs can help prevent problems.

Who may benefit from magnesium supplements?

Magnesium supplements may be considered for individuals who:

• Have a diagnosed magnesium deficiency (confirmed by a healthcare professional).
• Follow restrictive diets that limit magnesium-rich foods (e. g. , very low-calorie diets, certain elimination diets).
• Have medical conditions that impair magnesium absorption or increase losses (e. g. , gastrointestinal diseases, chronic alcoholism, diabetes).
• Are pregnant or breastfeeding and unable to meet increased needs through diet alone.
• Are athletes with high sweat losses and increased requirements.

However, supplementation should always be tailored to individual needs and undertaken with professional guidance.