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Life Extension Magnesium (Citrate)
Supplemental magnesium from Life Extension — 100 vcaps per pack, no fuss.
Why people take it
- Magnesium contributes to normal muscle function
- Magnesium contributes to the reduction of tiredness and fatigue
- 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: vcaps
- Caffeine free
- Vegetarian-friendly capsule shell
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.
At a glance
£0.19
per daily dose
Moderate
evidence for magnesium
Our honest take
Simple magnesium citrate capsules, 100 mg of magnesium each, with a flexible dose of 1 to 3 a day. Citrate is a well-absorbed, well-studied form, and the lower strength makes it easy to take just what you need: 2 capsules (200 mg) is a sensible top-up within the 250 mg EFSA limit for supplemental magnesium. At about 10p a capsule it is good value.
- You want a well-absorbed magnesium you can dose flexibly
- You eat few nuts, seeds, wholegrains or leafy greens
- You have kidney problems, without your doctor's advice
- You take antibiotics or osteoporosis medicines: space magnesium apart from them
- You have a sensitive gut: citrate can loosen the bowels at higher doses
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.
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.
Ingredients & nutrition
Always check the pack you receive, as manufacturers sometimes update recipes.
How to use
Price per dose & how it compares
| Product | Size | Price | Per daily dose |
|---|---|---|---|
| This product | 100 vcaps | £9.99 | £0.19 |
| Life Extension Extend-Release Magnesium | from £9.49 | £0.16 | |
| Carlson Labs Chelated Magnesium | from £32.99 | £0.18 | |
| Apollo's Hegemony Magnesium Citrate + P5P | from £17.25 | – |
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.
Supplemental magnesium from Life Extension — 100 vcaps per pack, no fuss.
Why people take it
- Magnesium contributes to normal muscle function
- Magnesium contributes to the reduction of tiredness and fatigue
- 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: vcaps
- Caffeine free
- Vegetarian-friendly capsule shell
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.
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