Information to help you choose
The Best Magnesium Supplement
Veronica Hughes - Jan 2025
Don't waste your money on cheap Magnesium products, they are cheap for a reason. If you're serious about benefiting from Magnesium, here's what you
need to know:
5 Top Health Benefits of Magnesium
1. Better sleep and relaxation
2. More energy & reduced fatigue
3. Reduce stress & anxiety
4. Muscle relaxation & cramp prevention
5. A healthier heart
Why Swallow Pro Magnesium 4 is the Best Choice
Ahigh-quality magnesium supplement that combines a clean formulation with 4 highly effective chelated forms of Magnesium such as bisglycinate, malate, taurate, and citrate offers a complete range of benefits for muscle relaxation, energy production, heart health, and digestion. Adding complementary nutrients like zinc, vitamin B6, and vitamin D3 further enhances magnesium’s absorption and effectiveness, while avoiding fillers and low-absorption forms like magnesium oxide ensures optimal results.
400% More Absorption:
Chelated Magnesium Glycinate, Malate, Taurate & Citrate
Enhanced Zinc Delivery:
Triple Zinc, Picolinate, Bisglycinate & Citrate
300mg Elemental Magnesium:
For Optimal Health Benefits
Complete Vitamin Support:
Full-Doses of Vitamin B6 & D3
Boosts 300+ Metabolic Functions:
Energy, Immunity, Mood & Sleep
Absorption is Essential
This supplement is characterised by high magnesium absorption and exceptional quality. With 300 mg of magnesium, it contains exactly the dose recommended by the NHS.
This magnesium complex has the best four types of chelated magnesium - Magnesium Glycinate, Malate, Taurate and Citrate - giving the highest level of magnesium absorption.
You also get a full daily dose of zinc, also in 3 forms (Zinc Picolinate, Bisglycinate and Citrate) for the best absorption. It comes with added vitamins D3 and B6 in their activated, high absorption forms: They’re proven to increase magnesium absorption even more. With no fillers or additives at all, this is also suitable for vegans and vegetarians with vitamin D3 sourced from algae.
With customer service far above average, and 6-month money-back satisfaction guarantee, are a sign the brand cares about its customers and is confident in its own quality.
Why You Need a Combination of Magnesium Bisglycinate, Malate, Taurate, and Citrate
Each of these forms of magnesium brings unique benefits, making a combination ideal for comprehensive health support:
Magnesium Bisglycinate: Magnesium bisglycinate is bound to glycine, a calming amino acid, which allows it to be well-absorbed and gentle on the stomach. This form is particularly beneficial for relaxation, improving sleep quality, and easing stress.
Magnesium Malate:
Bound to malic acid, magnesium malate is a great option for energy support. Malic acid plays a role in the Krebs cycle, which is part of cellular energy production, making magnesium malate ideal for anyone needing an energy boost or relief from muscle discomfort.
Magnesium Taurate:
Magnesium taurate combines magnesium with taurine, an amino acid known for its heart-health benefits. This form is often recommended for cardiovascular health, as it helps regulate blood pressure and supports a healthy heart rhythm, combining the calming effects of taurine with the benefits of magnesium.
Magnesium Citrate:
Magnesium citrate is highly soluble and one of the most bioavailable forms of magnesium, known for promoting regular bowel movements and aiding digestion. It’s ideal for those looking to improve gastrointestinal health or relieve occasional constipation.
Summary Taking a magnesium supplement that combines these four chelated forms provides a spectrum of benefits, from muscle and cardiovascular support to energy production and digestive health.
What to look for in the best Magnesium Complex
The Role of Zinc in Enhancing Magnesium Absorption
Zinc and magnesium are synergistic minerals, meaning they work together to enhance each other’s absorption and effectiveness.
Zinc plays a role in regulating cellular channels that allow magnesium to enter cells, improving the body’s ability to retain and utilise magnesium effectively. Zinc also supports immune health, wound healing, and protein synthesis, so taking it alongside magnesium amplifies these benefits.
However, it’s important to take a full dose of zinc (typically around 10-15 mg for supplementation) to balance its levels with magnesium and ensure neither mineral depletes the other.
Why Vitamin B6 is Important with Magnesium
Vitamin B6, also known as pyridoxine, aids magnesium absorption by enhancing its movement across cell membranes and into cells where it’s needed. B6 also supports magnesium’s cellular functions, particularly in energy metabolism and nerve health.
Furthermore, B6 itself plays a role in neurotransmitter synthesis, supporting mood and relaxation. When paired with magnesium, it boosts the mineral’s effectiveness in these areas, making B6 an essential addition for those taking magnesium supplements.
The Importance of Vitamin D3 with Magnesium
Vitamin D3 and magnesium are interdependent; magnesium helps activate vitamin D in the body, while vitamin D improves the absorption of magnesium and calcium. Taking D3 with magnesium supports the body’s calcium balance, bone density, and muscle function, as magnesium aids in transporting D3 to tissues where it’s needed. A deficiency in either nutrient can impair the other’s function, so combining them enhances both minerals’ benefits.
Why You Should Avoid Magnesium Oxide
While magnesium oxide is commonly found in supplements due to its high magnesium content, it has very low bioavailability, with only about 4% being absorbed by the body. The remainder often acts as a laxative, which can lead to digestive discomfort without providing adequate magnesium benefits.
For those seeking to increase their magnesium levels effectively, magnesium oxide is best avoided in favour of chelated forms that are easier on the stomach and more absorbable.
The Case Against Additives in Magnesium Supplements
Choosing a magnesium supplement without unnecessary additives ensures you get the highest quality magnesium without compromising your health. Fillers and additives like magnesium stearate—often used as a lubricant in supplements—are not sources of dietary magnesium and may interfere with absorption.
Avoid Magnesium stearate, in particular, is not linked to any health benefits and can sometimes irritate the digestive tract in sensitive individuals. Opting for a clean, additive-free magnesium supplement provides a purer, more effective source of this essential mineral.
What Dose of Magnesium Should You Take?
Nutritionists agree that a daily supplement providing 300 mg of elemental magnesium is the ideal dosage. It aligns well with global guidelines, effectively supporting the body's needs without exceeding recommended levels. This dosage helps maintain essential physiological functions, including energy production, nerve function, muscle relaxation, and heart health, while minimising the risk of digestive discomfort associated with higher doses.
Swallow Pro Magnesium provides exactly this amount, with 300mg a day deriving from four very well-absorbed forms of chelated magnesium, known for being gentle on the stomach. In the United Kingdom, the Reference Nutrient Intake (RNI) for magnesium is set at 300 mg per day for men and 270 mg per day for women. [Nutrition UK]. Meanwhile, in the United States levels are set somewhat higher, with the Recommended Dietary Allowance (RDA) set at 400–420 mg per day for men and 310–320 mg per day for women. [Office of Dietary Supplements].
Sources and References
- 1. British Nutrition Foundation: Nutrition Requirements
- 2. Public Health England: Government Dietary Recommendations Government recommendations for energy and nutrients for males and females aged 1 – 18 years and 19+ years
- 3. NHS: Vitamin and Minerals