Allnutrition Magnesium 5 Forms + B6 (P-5-P)

Name: Allnutrition Magnesium 5 Forms + B6 (P-5-P)
Brand: Allnutrition
SKU: 5902837754895
Price: 7.69 GBP
Availability: OutOfStock

Brands: Allnutrition

£7.69

Allnutrition's take on vitamin B6 and supplemental magnesium, in a caps format that is easy to keep to day after day.

Why people take it

Vitamin B6 contributes to normal protein and glycogen metabolism
Vitamin B6 contributes to the regulation of hormonal activity
Vitamin B6 contributes to the reduction of tiredness and fatigue
Magnesium contributes to normal muscle function
Magnesium contributes to the normal function of the nervous system
Magnesium contributes to electrolyte balance

How to use

Take as directed on the pack, ideally with food and at the same time each day.

Good to know

Format: caps
Caffeine free

A food supplement, not a substitute for a varied diet and healthy lifestyle. Do not exceed the stated dose. Keep out of reach of children.

Quantity

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Categories : Allnutrition, Caffeine-Free Supplements, Everyday Health Supplements, Magnesium Supplements, Vitamin B12 & B Complex, Vitamins & Supplements

SKU: 5902837754895

At a glance

£0.15

per daily dose

Moderate

evidence for magnesium

Our honest take

A mix of five magnesium salts (citrate, lactate, malate, bisglycinate and taurate) with vitamin B6 as P-5-P. Two capsules give 184 mg of magnesium (49% NRV) and 2.1 mg of B6, a sensible top-up dose that stays within the EFSA upper level for supplements. There is no good evidence that blending five forms works better than one, but at roughly 15p a day it is good value anyway. The capsules are gelatin, so it is not suitable for vegetarians.

You want a moderate daily magnesium top-up at a low price
You prefer a gentler dose split into two capsules a day
You don't mind a small amount of added B6
You are vegetarian or vegan: the capsule shell is gelatin
You already take other supplements with B6: keep your total under 10 mg a day
You have kidney disease or take antibiotics or bisphosphonates: check with your GP or pharmacist first

The science

Magnesium· evidence: Moderate

Magnesium is an essential mineral found in green vegetables, nuts, seeds, wholegrains and beans. UK surveys show that some groups, particularly teenagers and some adults, eat less than the recommended amount. A supplement reliably raises intake, and people with a low intake or a diagnosed deficiency are the ones most likely to notice a difference. Most people eating a varied diet get enough from food.

Labels often show the weight of the whole compound (for example 1,000 mg of magnesium citrate), but only part of that is magnesium itself. What matters is the elemental magnesium per daily dose, compared with the NRV of 375 mg. Organic forms such as citrate, glycinate (bisglycinate), malate and taurate are generally absorbed a little better than oxide in small studies, but differences between them are modest and no form has been shown to be better for any particular use.

Magnesium is widely sold for sleep, stress and cramp. These are not authorised claims. Reviews have found the evidence for sleep is of low quality, and a Cochrane review found magnesium is unlikely to prevent ordinary muscle cramps in older adults.

Authorised health claim
Magnesium contributes to a reduction of tiredness and fatigue.
Magnesium contributes to electrolyte balance.
Magnesium contributes to normal energy-yielding metabolism.
Magnesium contributes to normal functioning of the nervous system.
Magnesium contributes to normal muscle function.
Magnesium contributes to normal protein synthesis.
Magnesium contributes to normal psychological function.
Magnesium contributes to the maintenance of normal bones.
Magnesium contributes to the maintenance of normal teeth.
Magnesium has a role in the process of cell division.

These claims apply only where the daily dose provides at least 15% of the NRV (56 mg of magnesium).

Typical dose: Most supplements give 100–400 mg of elemental magnesium a day (NRV 375 mg). The NHS says adults need about 270–300 mg a day in total, mostly from food.

Safety: High doses loosen stools or cause diarrhoea, especially citrate and oxide. EFSA sets an upper level of 250 mg a day of magnesium from supplements, and the FSA advises that up to 400 mg a day from supplements is unlikely to cause harm. Magnesium can reduce absorption of some antibiotics (tetracyclines, quinolones) and osteoporosis drugs (bisphosphonates), so take them a few hours apart. Speak to your GP first if you have kidney disease.

Research we looked at:
NHS. Vitamins and minerals: others – magnesium. nhs.uk.
EFSA NDA Panel (2015). Scientific opinion on dietary reference values for magnesium. EFSA Journal 13(7):4186.
Expert Group on Vitamins and Minerals (2003). Safe upper levels for vitamins and minerals. Food Standards Agency.
Garrison SR et al. (2020). Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev 9:CD009402.

Vitamin B6· evidence: Limited

Vitamin B6 (pyridoxine, or the active form pyridoxal-5-phosphate, P-5-P) helps the body use protein and make red blood cells and some brain chemicals. Adults need only about 1.2 to 1.4 mg a day, and most people in the UK get this easily from meat, fish, wholegrains, potatoes, bananas and fortified cereals. True deficiency is uncommon.

For people who are not deficient, there is little good evidence that extra B6 does anything useful. It is often combined with magnesium or zinc in sports products; the B6 in these is mostly there to carry the label claims.

The bigger issue with B6 is safety. Long-term high doses can damage the nerves in the hands and feet, and this has been reported at doses sold freely in shops.

Authorised health claim
Vitamin B6 contributes to normal cysteine synthesis. Vitamin B6 contributes to normal energy-yielding metabolism. Vitamin B6 contributes to normal functioning of the nervous system. Vitamin B6 contributes to normal homocysteine metabolism. Vitamin B6 contributes to normal protein and glycogen metabolism. Vitamin B6 contributes to normal psychological function. Vitamin B6 contributes to normal red blood cell formation. Vitamin B6 contributes to the normal function of the immune system. Vitamin B6 contributes to the reduction of tiredness and fatigue. Vitamin B6 contributes to the regulation of hormonal activity. (Applies where a daily dose gives at least 15% of the NRV, i.e. 0.21 mg.)

Typical dose: Adults need about 1.2 mg (women) to 1.4 mg (men) a day (NRV on labels: 1.4 mg). A supplement giving 1.4 to 10 mg is plenty.

Safety: The Food Standards Agency advises not taking more than 10 mg of vitamin B6 a day from supplements unless a doctor advises it. Taking more than this for a long time can cause loss of feeling in the arms and legs (peripheral neuropathy). Add up the B6 from all your supplements, including B complexes, magnesium/zinc products and multivitamins. Stop and see your GP if you notice tingling, numbness or burning in your hands or feet.

Research we looked at:
NHS. Vitamins and minerals: vitamin B6. nhs.uk/conditions/vitamins-and-minerals/vitamin-b
Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Food Standards Agency.
EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal 2023;21(5):8006.
Therapeutic Goods Administration (Australia) 2023. Safety review: vitamin B6 (pyridoxine) and peripheral neuropathy.

Ingredients & nutrition

Ingredients: magnesium citrate, magnesium lactate, magnesium malate, magnesium diglycinate, magnesium taurate, capsule shell (gelatin, colours: iron oxides and hydroxides), anti-caking agents (silicon dioxide, magnesium salts of fatty acids), vitamin B6 (pyridoxal-5-phosphate).

Per daily dose (2 capsules): magnesium 184 mg (49% NRV), vitamin B6 2.1 mg (150% NRV).

Pack: 100 capsules, 50 daily doses. Contains gelatin: not suitable for vegetarians or vegans.

Always check the pack you receive, as manufacturers sometimes update recipes.

How to use

Adults: take 1 capsule twice a day with water, ideally with food. Do not exceed the stated daily dose.

Price per dose & how it compares

Product	Size	Price	Per daily dose
This product	100 caps	£7.69	£0.15
OstroVit Magnesium Glycinate		from £7.99	–
Reflex Nutrition Magnesium Bisglycinate		from £8.39	–
NOW Foods Magnesium Citrate		from £10.07	£0.13

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.

Food supplements should not replace a varied, balanced diet and healthy lifestyle. General information, not medical advice. Speak to your GP or pharmacist first if you are pregnant or breastfeeding, have a medical condition or take medication.