From the media, acquaintances, friends or doctors, we are increasingly being advised to take food supplements to strengthen our immune system. Food supplements enable us to increase the amount of minerals and vitamins that our body either cannot produce itself or does not contain in abundance.
With a healthy diet, the increase of some minerals is possible. Magnesium is one of them. If you are diagnosed by your doctor as having a low magnesium level, supplements can help you to restore it to normal.
Magnesium supplements are available in various forms. It is up to you which dosage form you finally take. One of the most popular dosage forms is the capsule. But what is so special about magnesium capsules and what types are there? You can find all these answers in our magnesium capsules test 2021. We hope you enjoy reading it.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The best Magnesium Capsules: Our Picks
- 4 Buying and evaluation criteria for magnesium capsules
- 5 Guide: Questions you should ask yourself before buying magnesium capsules
- 5.1 What are magnesium capsules?
- 5.2 What effect does magnesium have?
- 5.3 When and for whom is it useful to take magnesium capsules?
- 5.4 Why is the magnesium requirement higher than usual in some situations?
- 5.5 What is the daily requirement for magnesium capsules?
- 5.6 What are the symptoms of a magnesium deficiency?
- 5.7 What types of magnesium capsules are there?
- 5.8 How much do magnesium capsules cost?
- 5.9 What are the alternatives to magnesium capsules?
- In addition to the chemical elements, magnesium is also one of the important nutrients that our body needs on a daily basis.
- In addition to magnesium capsules, magnesium can also be taken in the form of effervescent tablets, film-coated tablets, coated tablets or chewable tablets.
- Magnesium is available in organic and inorganic compounds.
The best Magnesium Capsules: Our Picks
Buying and evaluation criteria for magnesium capsules
It is easy to lose track of the wide range of magnesium preparations available in drugstores, pharmacies and online shops. Such a large selection of preparations makes it difficult to decide at first. But don't worry. We will help you to focus your attention on such a large selection. Because the bigger the choice, the more we have to pay attention to small details when making our choice.
In the following section, we have picked out the points that are especially important for magnesium capsules.
Our motto is usually: It is better to take more vitamins or minerals than too few. But here, caution is really called for. The correct dosage of food supplements plays a major role. Too much can easily lead to an overdose. Every dietary supplement has its individual dosage form. Some should be taken in the morning and others after lunch.
You are probably wondering what the dosage of magnesium capsules looks like? With magnesium capsules, one capsule (max. 250 mg)(1) per day is usually sufficient. If you have any pre-existing conditions, the correct dosage form should be discussed with your doctor beforehand.
On the market, a lot of attention is paid to the ingredients. We would like to see more and more products without colourings, flavourings, fillers and preservatives. The ingredients and additives of magnesium capsules should also be scrutinised.
For those who have intolerances and allergies, the ingredients play an important role. A detailed list of the ingredients of the individual food supplements can be found in the package inserts.
Magnesium capsules as a food supplement are usually offered in combination with other substances. To give you an overview, we list the most commonly used combinations.
- Magnesium citrate
- Magnesium glycinate
- Magnesium orotate
- Magnesium carbonate
- Magnesium sulphate
The individual magnesium combinations are explained in the section "What types of magnesium capsules are there?
Magnesium capsules differ not only in their dosage, but also in the way they are presented. They are now available with and without additives. We should try to take as few additives as possible. Why should we take additives when they are also available without additives?
When buying magnesium capsules, make sure that they do not contain any additives.
Especially vegans should inform themselves well before buying magnesium capsules. Some capsules are made of gelatine. There are now capsules on the market without gelatine.
Bioavailability plays an important role in the selection of magnesium capsules, just as it does with all other food supplements. It expresses in percent how quickly the food supplement is accepted by our body. The bioavailability of magnesium preparations also depends on the preparation taken.
Some preparations have a higher bioavailability than others. When buying, make sure that the bioavailability is between high and very high. The higher the bioavailability, the more likely it is that our body can tolerate the preparation well.
Guide: Questions you should ask yourself before buying magnesium capsules
Magnesium capsules are available from different manufacturers with different ingredients and additives. Before we buy a magnesium preparation directly, we should first find out what magnesium capsules are, what makes them special and what they are good for.
As there is usually not enough time for detailed research, we have listed all the important questions, including the answers, in order to inform you about magnesium capsules in the shortest possible time. We hope that this list will be of great added value for your purchase decision. We hope you enjoy reading.
What are magnesium capsules?
Since our body cannot produce magnesium itself, we get most of our magnesium from food. If the magnesium requirement is not covered by food, magnesium capsules can help to replenish it.
What effect does magnesium have?
The special property of magnesium is its anti-inflammatory effect. It comes into play especially in chronic inflammatory processes. The magnesium requirement is very important for the following diseases:
- Intestinal diseases
In patients suffering from these diseases, the magnesium level in the body should be continuously checked.
One of the most important tasks of magnesium is the relaxation of cells responsible for the vascular muscles. In addition to this task, it ensures that the secretion of adrenaline is reduced.
Magnesium levels are enormously important for blood pressure, metabolism, hormone balance and chronic diseases.
An increase in the stress hormone adrenalin would lead to a rise in blood pressure. Magnesium thus has an important role in high blood pressure, heart attacks, thromboses and strokes. (2) Taking magnesium helps to lower blood pressure.
Magnesium is also known in medicine as the "metabolism manger". It is responsible for 300 metabolic processes alone. One of the best known metabolic processes is the immune system and the muscle and nerve cells.
Magnesium capsules are also popular for fatigue and listlessness. It is especially used in the winter months.
If there is a magnesium deficiency, metabolism and fat burning can be impaired. Magnesium also plays a major role in bone density and the nervous system.
Magnesium is also often used in fertility treatments. However, caution is advised here. Before you take magnesium on your own, you should talk to your doctor about it.
When and for whom is it useful to take magnesium capsules?
Magnesium capsules can help with the following complaints:
- Depression: Magnesium capsules are increasingly used for depression. According to studies, magnesium supports clients during periods of depression and anxiety. (3) Before taking magnesium capsules, a discussion should nevertheless be held with the specialist.
- Dementia: Studies have proven that taking magnesium has a positive effect on dementia patients. (4) It promotes the ability to learn and the memory function(8), which is enormously important for dementia patients.
- Migraine: More and more people suffer from migraine. The migraine attacks can also occur due to magnesium deficiency. According to studies, some migraine patients have a low magnesium balance. (5) Magnesium can help minimise the migraine attack. (9) Before taking magnesium capsules, it should be discussed with your doctor.
- Sleep disorders: Constant tiredness and fatigue can be signs of magnesium. Taking magnesium can help relax the muscles and nerves.(10)
Before taking magnesium supplements, you should have your magnesium level checked by your doctor. Once the results are in, your doctor can tell you how much magnesium you should be taking each day. Magnesium capsules can be taken by children, adults, pregnant and breastfeeding women.
Why is the magnesium requirement higher than usual in some situations?
- Increased stress: If we suffer from stressful situations for a longer period of time, it may well lead to an increase in our magnesium requirement
- Very active in sports: For competitive athletes, the magnesium requirement can increase if you do a lot of sports.
- Pregnancy or breastfeeding: During pregnancy or breastfeeding, the magnesium requirement can increase because magnesium is now needed for two people (mother and child)
- Illnesses: Taking medication every day could cause the magnesium requirement to increase.
What is the daily requirement for magnesium capsules?
Reference values for infants and children
|Magnesium requirement per day||age|
|24.0||0 - 4 months|
|60||4 - 12 months|
|80||1 - 4 years|
|120||4 - 7 years|
|170||7 - 10 years|
|230 - 250||10 - 13 years|
|310||13 - 15 years|
Reference values for adolescents and adults
|Magnesium requirement per day||age|
|350 - 400||15 - 19 years|
|310 - 400||19 - 25 years|
|300 - 350||25 - 51 years|
|300 - 350||51 - 65 years|
|300 - 350||65 years and older|
As you can see from the tables, magnesium requirements vary from year to year.
What are the symptoms of a magnesium deficiency?
- Muscle cramps and tension
- Sleep disorders
- Headaches and migraine susceptibility
- Muscle twitches
- Nervousness and inner restlessness
- Heart problems
- Stomach cramps
The symptoms listed can either occur individually or in combination. This is highly dependent on the magnesium deficiency. The higher the magnesium deficiency, the more symptoms can occur simultaneously.
What types of magnesium capsules are there?
|Magnesium glycinate||Magnesium carbonate|
|Magnesium citrate||Magnesium oxide|
|Magnesium malate||Magnesium sulphate|
A doctor's consultation should always be held in advance before using the magnesium compounds.
Magnesium glycinate is a compound that has an anti-inflammatory effect. This anti-inflammatory effect is provided by the amino acid glycine. Mucous membranes, for example, are specifically protected from possible irritation by the amino acid glycine.
Magnesium glycinate is one of the compounds with high bioavailability. They are also available in capsule form. So that you don't have to research the advantages and disadvantages, we have made a small comparison for you:
Let's move on to the next organic magnesium compound. Magnesium citrate. It is one of the most frequently used magnesium compounds. Magnesium citrate is nothing other than magnesium that is bound to the salt of citric acid.
It is popularly used for intestinal problems and constipation. The special thing about magnesium citrate is its high bioavailability. It also has the highest bioavailability among magnesium compounds. (7) Advantages and disadvantages include the following:
Magnesium malate also belongs to the group of organic magnesium compounds. Its compound consists of magnesium and the salt of malic acid. Malate is in that case the salt of malic acid. It has the special feature that it is usually well tolerated by the body.
Magnesium malate is used in various areas. In addition to pain, it is also popular for fatigue. This organic magnesium compound is also available in capsule form. In the list below you will find the corresponding advantages and disadvantages.
Magnesium orotate consists of magnesium and the salt of orotic acid. In contrast to the organic compounds already listed, this compound has a low bioavailability.
It is often used for cardiovascular problems. It is also available in capsule form. Advantages and disadvantages include the following:
Magnesium carbonate is one of the inorganic magnesium compounds. It is a compound in which the magnesium is bound to the salt of carbonic acid. Magnesium carbonate is often used to treat heartburn. It is also available in capsule form. Advantages and disadvantages include the following:
Another inorganic magnesium compound is magnesium oxide. Magnesium oxide is produced by combining magnesium with the oxide.
It is one of the compounds that are also popular for constipation. People who need a laxative like to use this as a dietary supplement. Its advantages and disadvantages include the following:
The last inorganic magnesium compound is magnesium sulphate. Magnesium sulphate consists of the compound of magnesium and the salt of sulphate acid. It is also popular for use in the treatment of blockages.
In contrast to other magnesium compounds, it can be said to have medium bioavailability. Its advantages and disadvantages include the following:
As you can see, there are a lot of different magnesium compounds that are used in different areas. It is advisable to discuss the most suitable magnesium compound with your doctor before buying. There is a huge choice on the market.
How much do magnesium capsules cost?
What are the alternatives to magnesium capsules?
- Chewable tablets
- Film-coated tablets
- Coated tablets
The dosage form depends on your individual wishes.
Image source: leighannef / 123rf
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