Magnesium (Glycinate/Citrate)

General health & nerves

Function & benefits

It contributes to the reduction of tiredness and fatigue, electrolyte balance, the normal functioning of the nervous system and normal muscle function (EFSA-authorised claims).

Dosage & how to use

Recommended dose	200–250 mg elemental magnesium daily
Best time to take	In the evening or before bed
Frequency	Once daily

Important warnings

EFSA’s daily limit for magnesium from supplements is 250 mg, to avoid a laxative effect and osmotic diarrhoea

People with severe kidney failure must not take supplemental doses without medical supervision

Drug interactions

Take it 2–3 hours apart from thyroid medication and antibiotics, and take care with blood pressure medicines, because it may enhance their lowering effect.

Scientific references

EFSA Journal 2010;8(10):1807 (magnesium health claims)
NIH ODS: Magnesium Fact Sheet

View in the supplements guide

Related supplements

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.