Last updated: August 9, 2021

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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.




Summary

  • 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.

Dosage

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.

Each supplement has its own individual dosage form.

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.

Ingredients

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?

Additives

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

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?

Magnesium capsules are nothing more than food supplements that are used to treat magnesium deficiency. They consist of a capsule shell and the magnesium filling. Magnesium is not only a chemical element, it is also one of the most important nutrients that our body needs every day, along with vitamins.

Our body cannot produce magnesium itself. That's why we have to take it with food or supplements. (Image source: pixabay / cenczi)

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?

From chronic diseases to metabolic processes. Magnesium has a great effect in many areas. To give you an overview of the areas of effect, we have made a detailed list for you:

Chronic diseases

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:

  • Diabetes
  • Arteriosclerosis
  • Arthritis
  • Intestinal diseases

In patients suffering from these diseases, the magnesium level in the body should be continuously checked.

Blood pressure

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.

Metabolism

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.

Hormone balance

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 are generally suitable for those who have a magnesium deficiency. Normally, it is not necessary to take magnesium because our body absorbs the required amount of magnesium with the help of food. However, if symptoms occur, taking magnesium capsules could help to stabilise the magnesium balance.

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)

Magnesium deficiency often leads to sleep problems, which over time can lead to sleep disorders (Image source: Kinga Cichewicz/ Unsplash)

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?

In some situations in life, the magnesium requirement may be higher than usual. The need for magnesium depends on a number of factors. The factors include the following:

  • 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?

The daily requirement of magnesium depends on age. Basically, the magnesium requirement is between 350 and 400 milligrams. In the following section we have divided the recommended dosage amounts according to age. The dosage amounts are based on the values of the German Nutrition Society (Deutsche Gesellschaft für Ernährung e. V.). (6)

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?

A magnesium deficiency can be determined by several symptoms. These range from muscle tension to sleep disturbances. The symptoms include the following points that can occur with a magnesium deficiency:

  • Muscle cramps and tension
  • Sleep disorders
  • Headaches and migraine susceptibility
  • Muscle twitches
  • Nervousness and inner restlessness
  • Heart problems
  • Stomach cramps
  • Fatigue

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.

Increased stress or headaches could also be the first signs of a magnesium deficiency. (Image source: Ben White / Unsplash)

What types of magnesium capsules are there?

Magnesium is available on the market in different compound forms. Basically, a distinction is made between organic and inorganic compounds. To give you an overview of the different compositions, we have listed all available compounds in the table below.

Organic Inorganic
Magnesium glycinate Magnesium carbonate
Magnesium citrate Magnesium oxide
Magnesium malate Magnesium sulphate
Magnesium orotate

A doctor's consultation should always be held in advance before using the magnesium compounds.

Magnesium glycinate

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.

Advantages
  • easy digestion
  • suitable for stress situations
  • ensures a peaceful sleep
Disadvantages
  • expensive to buy
  • the dosage should be higher

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:

Magnesium citrate

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.

Advantages
  • easy to tolerate, Can be used for digestive and intestinal problems
Disadvantages
  • expensive to buy

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

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.

Advantages
  • high bioavailability
  • helpful for pain and fatigue
Disadvantages
  • must be taken in higher doses

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

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.

Advantages
  • easy to tolerate
  • helps with cardiovascular problems
Disadvantages
  • low bioavailability

It is often used for cardiovascular problems. It is also available in capsule form. Advantages and disadvantages include the following:

Magnesium carbonate

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:

Advantages
  • helps with heartburn
Disadvantages
  • low bioavailability
  • not suitable for sensitive stomach

Magnesium oxide

Another inorganic magnesium compound is magnesium oxide. Magnesium oxide is produced by combining magnesium with the oxide.

Advantages
  • helps with constipation
  • cheap to buy
Disadvantages
  • low bioavailability

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:

Magnesium sulphate

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:

Advantages
  • helpful for constipation
Disadvantages
  • not suitable for sensitive stomach

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?

The price range of various magnesium capsules depends on the quality, manufacturer and packaging quantity. The price of magnesium capsules starts at about 4 € and goes up to about 80 €.

What are the alternatives to magnesium capsules?

Do you suffer from a magnesium deficiency? It is not absolutely necessary to take magnesium in capsule form. It is possible to take magnesium in the following dosage forms:

  • Chewable tablets
  • Powder
  • Film-coated tablets
  • Coated tablets

The dosage form depends on your individual wishes.

Image source: leighannef / 123rf

References (10)

1. Verwendung von Mineralstoffen in Lebensmitteln, A. Domke, R. Groflklaus, B. Niemann, H. Przyrembel, K. Richter, E. Schmidt, A. Weiflenborn, B. Wˆrner, R. Ziegenhagen, Berlin 2004, BfR Wissenschaft; Seite 24
Source

2. Liana C Del Gobbo, Fumiaki Imamura, Jason HY Wu, Marcia C de Oliveira Otto, Stephanie E Chiuve, Dariush Mozaffarian. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. The American Journal of Clinical Nutrition. 2013 July; Volume 98, Issue 1, Pages 160–173.
Source

3. Serefko A, Szopa A, Wlaź P, Nowak G, Radziwoń-Zaleska M, Skalski M, Poleszak E. Magnesium in depression. Pharmacol Rep. 2013;65(3):547-54. doi: 10.1016/s1734-1140(13)71032-6. PMID: 23950577.
Source

4. Ozturk S, Cillier AE. Magnesium supplementation in the treatment of dementia patients. Med Hypotheses. 2006;67(5):1223-5. doi: 10.1016/j.mehy.2006.04.047. Epub 2006 Jun 21. PMID: 16790324.
Source

5. Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi: 10.1007/s00702-012-0790-2. Epub 2012 Mar 18. PMID: 22426836.
Source

6. Magnesium empfohlene Zufuhr
Source

7. Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003 Sep;16(3):183-91. PMID: 14596323.
Source

8. Slutsky I, Abumaria N, Wu LJ, Huang C, Zhang L, Li B, Zhao X, Govindarajan A, Zhao MG, Zhuo M, Tonegawa S, Liu G. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010 Jan 28;65(2):165-77. doi: 10.1016/j.neuron.2009.12.026. PMID: 20152124.
Source

9. Taubert K. [Magnesium in migraine. Results of a multicenter pilot study] Fortschritte der Medizin. 1994 Aug;112(24):328-330.
Source

10. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
Source

Scientific article
Verwendung von Mineralstoffen in Lebensmitteln, A. Domke, R. Groflklaus, B. Niemann, H. Przyrembel, K. Richter, E. Schmidt, A. Weiflenborn, B. Wˆrner, R. Ziegenhagen, Berlin 2004, BfR Wissenschaft; Seite 24
Go to source
Scientific study
Liana C Del Gobbo, Fumiaki Imamura, Jason HY Wu, Marcia C de Oliveira Otto, Stephanie E Chiuve, Dariush Mozaffarian. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. The American Journal of Clinical Nutrition. 2013 July; Volume 98, Issue 1, Pages 160–173.
Go to source
Scientific study
Serefko A, Szopa A, Wlaź P, Nowak G, Radziwoń-Zaleska M, Skalski M, Poleszak E. Magnesium in depression. Pharmacol Rep. 2013;65(3):547-54. doi: 10.1016/s1734-1140(13)71032-6. PMID: 23950577.
Go to source
Scientific study
Ozturk S, Cillier AE. Magnesium supplementation in the treatment of dementia patients. Med Hypotheses. 2006;67(5):1223-5. doi: 10.1016/j.mehy.2006.04.047. Epub 2006 Jun 21. PMID: 16790324.
Go to source
Scientific study
Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi: 10.1007/s00702-012-0790-2. Epub 2012 Mar 18. PMID: 22426836.
Go to source
Scientific article
Magnesium empfohlene Zufuhr
Go to source
Scientific study
Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003 Sep;16(3):183-91. PMID: 14596323.
Go to source
Scientific study
Slutsky I, Abumaria N, Wu LJ, Huang C, Zhang L, Li B, Zhao X, Govindarajan A, Zhao MG, Zhuo M, Tonegawa S, Liu G. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010 Jan 28;65(2):165-77. doi: 10.1016/j.neuron.2009.12.026. PMID: 20152124.
Go to source
Scientific article
Taubert K. [Magnesium in migraine. Results of a multicenter pilot study] Fortschritte der Medizin. 1994 Aug;112(24):328-330.
Go to source
Scientific study
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
Go to source
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