Last updated: August 10, 2021

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If magnesium powder makes you think of mountaineering and climbing walls, and you can't think of anything beyond that, then you've come to the right place. Because magnesium is not only very practical for external use, but also offers at least as much, if not more, internally.

In our big magnesium powder test 2021 we show you various products for internal use and compare them with each other. In addition to the basic information, we also want to show you their advantages and disadvantages and give you the best possible advice. Are you curious? Then read on and discover everything about magnesium and magnesium powder.




The most important facts

  • Magnesium is an important component of many processes in your body and therefore essential for your well-being. Magnesium powder is a way to keep your supply of magnesium constant or to replenish it.
  • A magnesium deficiency can lead to fatigue and muscle cramps, among other things, and should be avoided if possible. But an excess of magnesium can also have unpleasant consequences, such as diarrhoea and nausea (1, 7)
  • By taking magnesium powder and similar preparations, you can support your body in important phases. For example, in the adolescent growth phase, during pregnancy or when doing a lot of sport, your body needs a larger amount of magnesium (11)

The Best Magnesium Chloride: Our Picks

Buying and evaluation criteria for magnesium powder

When buying magnesium powder, you should pay attention to various aspects, such as:

By making the right choice for you, you can save money and only give your body what it needs. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.

Dosage form

If you are reading this article, you have already decided to take magnesium in powder form. However, there are also different ways of administering magnesium powder.

You can find magnesium powder packaged in small, portion-sized sachets. You pour these into your mouth and let them melt on your tongue. Magnesium powder is also available in tablet form, which you can dissolve in water.

Dosage

Magnesium powder is available in different dosages. The dosages range from about 150 to 450 milligrams per sachet.

Important: Read the package insert and instructions carefully so that you don't accidentally take the wrong dosage. In most cases, this is not directly dangerous, but at least annoying.

Depending on how old you are and whether you have any pre-existing conditions, you will find dosages that are tailored to your needs.

Package size

The package size of magnesium powder also varies greatly. Whether it's bulk packs that save you some money or smaller packs with higher dosages, there's something for everyone.

Depending on the dosage you want and the manufacturer, you can choose between different pack sizes and prices.

If you want to take magnesium powder on a regular basis, a large pack may be worthwhile. If you only want to use the food supplement (NEM) once in a while, for example during short-term high athletic exertion, the smaller version is often sufficient.

Other ingredients

Besides magnesium, other useful minerals and additives are often included.

The supplement often contains vitamins as well as magnesium

These can be either calcium, potassium or vitamins or other ingredients that have an influence on the taste. The latter are often additives such as sugar, flavours and bitter substances.

Before you decide on a preparation, you should pay particular attention to the other ingredients. Maybe substances have been added to which you are allergic or the magnesium content is too low. It is also conceivable that you simply want to avoid added sugar, in which case it is worth taking a closer look at the ingredients.

Guide: Questions you should ask yourself before buying magnesium powder

In order to inform you comprehensively about the effectiveness of magnesium powder and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.

What is magnesium powder and how does it work?

Magnesium powder, as the name suggests, consists of magnesium. This in turn is an essential mineral for the body, which our body cannot produce.

You need magnesium for many different processes in your body, such as DNA repair, nerve function, cell division, bone formation, regulation of heart function and blood pressure, as well as muscle contraction. A magnesium deficiency is therefore linked to a number of diseases, including depression. (9, 12)

Magnesium Pulver-1

It is often difficult to take in magnesium purely through the diet because the magnesium concentration is often very low.
(Image source: Unsplash/ Alexandr Podvalny)

For this reason, intake through food and/or in the form of food supplements is important.

Effect on blemished skin and pimples

It is not (yet) scientifically proven that taking magnesium powder or other preparations helps against acne and blemished skin.

The following statements about magnesium and its effect are true (according to the European Food Safety Authority) (13): Magnesium contributes to ....

  • To reduce tiredness and fatigue
  • For normal mental function
  • For normal muscle function
  • For normal energy metabolism
  • For normal protein synthesis
  • Normal function of the nervous system
  • To maintain normal bones and teeth

In addition, magnesium has a function in cell division and is therefore also involved here. One could deduce from this list of functions that a magnesium deficiency may also have an effect on the condition of the skin, which is after all our largest organ.

However, there is no scientifically tested and confirmed connection.

Effect on constipation

Since an excessive intake of magnesium has laxative effects, you could use magnesium powder as a laxative for constipation.

In the case of acute constipation, for example, you can take a single dose of about 1300 milligrams of magnesium powder. However, if you suffer from chronic constipation and magnesium deficiency, a dose of between 350 and 600 milligrams is recommended.

Magnesium powder can be used as a laxative

In principle, too high a dose of magnesium is not dangerous unless you have a kidney condition or other serious illnesses. Nevertheless, we advise you to consult your doctor before taking large amounts of magnesium powder. (5)

You can recognise a magnesium overdose by signs such as diarrhoea, nausea, vomiting and tiredness.

How can you tell if you have a magnesium deficiency?

If you suspect you have a magnesium deficiency, you should consult your family doctor. We strongly advise you not to make a diagnosis via the internet.

In order to determine a magnesium deficiency, doctors can draw on their years of experience and make a diagnosis, for example, taking into account your symptoms. (7, 10)

Possible symptoms of magnesium deficiency include:

  • Fatigue
  • Difficulty concentrating
  • Depressed mood / anxiety
  • Restlessness / sensitivity to stress
  • Muscle cramps
  • Impaired sleep quality

If you are suffering from one or more of the above symptoms, please see a doctor in your area to get checked out.

When and for whom is it useful to take magnesium powder?

Taking magnesium powder and similar supplements is useful in various cases.

If you suffer from recurrent muscle cramps or even numbness in your limbs, this may be a sign of a magnesium deficit. These symptoms can occur at night during sleep or during the day. In this case, magnesium supplementation is recommended. (2, 5, 6, 7)

Magnesium Pulver-2

If you like to exercise regularly, your body needs a good supply of magnesium to prevent muscle cramps
(Image source: Unsplash/ Jenny Hill)

Another reason for a high magnesium requirement is a lot of exercise. So if you use your muscles a lot and play sports, your body needs a good supply of magnesium to replenish its reserves. (9, 10)

Is magnesium powder also suitable for children?

For children and adolescents, an additional supply of magnesium may be necessary, especially during the growth phase.

Consult a doctor before giving your child magnesium supplements

Since magnesium is involved in the formation of bones, it supports the growth phase and can provide some relief from bone pain.

Magnesium powder is also suitable for children, but you should consult a doctor to make sure you get the right dosage.

Is magnesium powder suitable for pets?

Our furry friends and companions, especially dogs, also need magnesium for their bodies. They can also absorb magnesium through food and depend on you for this.

If you want to do something good for your four-legged friend, however, you should not use your own magnesium preparation.

Tip: There are specially produced magnesium products that cater to the special requirements of animals.

How much does magnesium powder cost?

Depending on the size and manufacturer, you will find magnesium powder in different price ranges. Starting at around 4 to 40 and up to around 70 euros, there are no limits.

Type price
Regular magnesium powder around 4 to 25 euros
High-quality magnesium powder around 25 to 70 euros

As we mentioned in the sections above, the price depends on the size, but especially on the quality and additives.

What are the side effects of taking magnesium powder?

If you have taken too high a dose of magnesium powder, you don't need to worry at first. The side effects of magnesium are not dangerous, but they are unpleasant.

The side effects include:

  • Diarrhoea
  • Nausea
  • Vomiting
  • Fatigue

These symptoms can either occur separately or at the same time. In the event of one or more symptoms occurring, you should stop taking magnesium powders and supplements immediately.

Once your body has recovered, you can consider how to adjust the dose so that your body does not overdose.

What types of magnesium powder are there?

There are several types of magnesium powder to choose from. Mostly you have the choice between magnesium oxide and magnesium citrate.

Magnesium Pulver-3

Magnesium supplements are available in various forms. Among other things, in pill form or as a powder
(Image source: Unsplash/ freestocks)

You can find out how these two products differ from each other in the following sections:

Magnesium oxide

Magnesium oxide belongs to the inorganic forms of magnesium and is known for being absorbed rather slowly by the body. On the other hand, magnesium oxide has a decisive advantage because it stays longer in the body and is therefore suitable for a long-term storage of magnesium.

Advantages
  • Long-term storage build-up
  • suitable for replenishing the magnesium depot in the body
Disadvantages
  • Mostly poorly soluble in water
  • Slow absorption by the body

If you are interested in a long-term solution to your magnesium deficiency or increased need for magnesium, we recommend magnesium oxide. However, don't be afraid to ask your GP which supplement they would recommend.

Magnesium citrate

Magnesium citrate, on the other hand, is known for its good water solubility. This magnesium powder is quickly absorbed by the body and is therefore very useful for acute deficiencies. However, the good solubility and rapid absorption also have disadvantages, because the effect is only of limited duration.

Advantages
  • Easily soluble in water
  • Rapid absorption in the body
Disadvantages
  • Short-term solution
  • effect wears off quickly

If you are interested in a quick and short-term / temporary solution, we recommend magnesium citrate.

How should magnesium powder be dosed?

As mentioned above, the need for magnesium varies from person to person. Depending on how old you are, how much exercise you do and what pre-existing stresses you suffer from, this requirement will change.

It is generally agreed that young people, athletes, pregnant women and breastfeeding mothers have a higher magnesium requirement.

The recommended intake of magnesium is as follows:

  • Children: m: 230, w: 250 milligrams (10 to under 13 years); 310 milligrams (13 to under 15 years)
  • Adolescents / adults: m: 400, w: 350 milligrams (15 to under 19 years)
  • Adults: m: 400, w: 310 milligrams (19 to under 25 years); 350, w: 300 milligrams (25 to under 51 years)
  • Pregnant women: 310 milligrams
  • Lactating women: 390 milligrams

The list is intended to give you a better overview, but is only an extract with estimated values.

What are the alternatives to magnesium powder?

If you want to avoid taking magnesium supplements, you have the option of eating foods that are particularly rich in magnesium.

Foods with a high magnesium content include:

  • Wheat bran (approx. 550 mg / 100 g)
  • Pumpkin seeds (approx. 535 mg / 100 g)
  • Sunflower seeds (approx. 420 mg / 100 g)

After the above-mentioned options, dark chocolate and nuts are also possible alternatives for you. The challenge with this method may be the high intake you need to achieve to meet your magnesium requirements.

Why does magnesium powder sometimes not dissolve?

The composition of magnesium powder always varies a little, especially from manufacturer to manufacturer.

It may well be that you get a powder that dissolves very quickly in water and other liquids. However, it is just as likely that you will have to stir it a little longer.

In general, however, poorer solubility does not mean poorer quality.

Image source: 9ong/ 123rf.com

References (13)

1. Effect of Magnesium Oxide Supplementation on Nocturnal Leg Cramps - A Randomized Clinical Trial Noga Roguin Maor; Mordechai Alperin; Elena Shturman; et al. - May 2017
Source

2. Intake of Minerals from Food Supplements in a German Population—A Nationwide Survey Janina Willers, Michaela Heinemann, Norman Bitterlich, Andreas Hahn - February 2015
Source

3. Association Between Alcohol Consumption and Nocturnal Leg Cramps in Patients Over 60 Years Old: A Case-Control Study Chloé Delacour, Juliette Chambe, François Lefebvre, Claire Bodot, Elodie Bigerel, Laetitia Epifani, Céline Granda, Dagmar M. Haller and Hubert Maisonneuve - July 2018
Source

4. The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials Omid Asbaghi, Reza Hosseini, Behnoosh Boozari, Ehsan Ghaedi, Sara Kashkooli & Sajjad Moradi - May 2020
Source

5. Intestinal absorption of magnesium from food and supplements K.D. Fine, C.A. Santa Ana, J.L. Porter, J.S. Fordtran - August 1991
Source

6. Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide J.S. Lindberg, M.M. Zobitz, J.R. Poindexter, C.Y. Pak - February 1990
Source

7. The Importance of Magnesium in Clinical Healthcare Gerry K. Schwalfenberg, Stephen J. Genuis - September 2017
Source

8. The relation of magnesium and calcium intakes and a genetic polymorphism in the magnesium transporter to colorectal neoplasia risk Qi Dai, Martha J. Shrubsole, Reid M. Ness, David Schlundt, Qiuyin Cai, Walter E Smalley, Ming Li, Yu Shyr, and Wei Zheng - September 2007
Source

9. A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure
Source

10. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial Nicola Veronese, Linda Berton, Sara Carraro, Francesco Bolzetta, Marina De Rui, Egle Perissinotto, Elena Debora Toffanello, Giulia Bano, Simona Pizzato, Fabrizia Miotto - September 2014
Source

11. Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women Alberto Ascherio, Charles Hennekens, Walter C. Willett, Frank Sacks, Bernard Rosner, JoAnn Manson, Jacqueline Witteman, and Meir J. Stampfer - May 1996
Source

12. Anna Serefko, Aleksandra Szopa, Piotr WlaŸ, Gabriel Nowak, Maria Radziwoñ-Zaleska, Micha Skalski, Ewa Poleszak - 2013
Source

13. Übersicht über die empfohlenen Menge an Magnesium Zufuhr
Source

Why you can trust me?

Clinical Trial on Nocturnal Leg Cramps
Effect of Magnesium Oxide Supplementation on Nocturnal Leg Cramps - A Randomized Clinical Trial Noga Roguin Maor; Mordechai Alperin; Elena Shturman; et al. - May 2017
Go to source
Survey on Mineral Intake from Food Supplements
Intake of Minerals from Food Supplements in a German Population—A Nationwide Survey Janina Willers, Michaela Heinemann, Norman Bitterlich, Andreas Hahn - February 2015
Go to source
Study on Association between Alcohol Consumption and Nocturnal Leg Cramps
Association Between Alcohol Consumption and Nocturnal Leg Cramps in Patients Over 60 Years Old: A Case-Control Study Chloé Delacour, Juliette Chambe, François Lefebvre, Claire Bodot, Elodie Bigerel, Laetitia Epifani, Céline Granda, Dagmar M. Haller and Hubert Maisonneuve - July 2018
Go to source
Annalysis and Trials on Magnesium Supplementation Effects on Blood Pressure
The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials Omid Asbaghi, Reza Hosseini, Behnoosh Boozari, Ehsan Ghaedi, Sara Kashkooli & Sajjad Moradi - May 2020
Go to source
Study on Intestinal Absorption of Magnesium from Food & Supplements
Intestinal absorption of magnesium from food and supplements K.D. Fine, C.A. Santa Ana, J.L. Porter, J.S. Fordtran - August 1991
Go to source
Study on Magnesium Bioavailability
Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide J.S. Lindberg, M.M. Zobitz, J.R. Poindexter, C.Y. Pak - February 1990
Go to source
Study on Importance of Magnesium
The Importance of Magnesium in Clinical Healthcare Gerry K. Schwalfenberg, Stephen J. Genuis - September 2017
Go to source
Study on Relation of Magnesium Intake & Genetic Polymorphism
The relation of magnesium and calcium intakes and a genetic polymorphism in the magnesium transporter to colorectal neoplasia risk Qi Dai, Martha J. Shrubsole, Reid M. Ness, David Schlundt, Qiuyin Cai, Walter E Smalley, Ming Li, Yu Shyr, and Wei Zheng - September 2007
Go to source
Pilot Study on
A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure
Go to source
Trial on Magnesium Supplementation Effect on Physical Performance
Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial Nicola Veronese, Linda Berton, Sara Carraro, Francesco Bolzetta, Marina De Rui, Egle Perissinotto, Elena Debora Toffanello, Giulia Bano, Simona Pizzato, Fabrizia Miotto - September 2014
Go to source
Study of Nutritional Factors, Blood Pressure & Hypertension
Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women Alberto Ascherio, Charles Hennekens, Walter C. Willett, Frank Sacks, Bernard Rosner, JoAnn Manson, Jacqueline Witteman, and Meir J. Stampfer - May 1996
Go to source
Study on Magnesium in Depression
Anna Serefko, Aleksandra Szopa, Piotr WlaŸ, Gabriel Nowak, Maria Radziwoñ-Zaleska, Micha Skalski, Ewa Poleszak - 2013
Go to source
Deutsche Gesellschaft für Ernährung e.V.
Übersicht über die empfohlenen Menge an Magnesium Zufuhr
Go to source
Reviews