Magnesium Supplements

Magnesium is a mineral your body uses in more than 300 processes, from turning food into energy to helping your muscles and nerves work normally.

If you've started reading the backs of magnesium tubs because a friend swears by theirs for winding down in the evening, you've probably noticed how different they look. One says 1,000mg, another says 150mg, and a third lists types of magnesium you've never heard of. We've made ours simple.

Our magnesium range includes our Pro Magnesium 4 Complex. Two capsules give you 300mg of magnesium from four types your body absorbs well, plus zinc, vitamin B6 and vitamin D3.

Why choose Swallow magnesium?

Four types of magnesium in one capsule

Magnesium in a supplement is always attached to another substance, and that partner changes how well your body absorbs it and how your stomach copes with it. Pro Magnesium 4 Complex combines four of the best:

• Magnesium glycinate (also called bisglycinate), attached to the amino acid glycine. It's one of the gentlest types on your stomach, which is why it's popular for evenings.
• Magnesium citrate, attached to citric acid, the same acid found in lemons. Your body absorbs it well.
• Magnesium malate, attached to malic acid, which your cells use when turning food into energy.
• Magnesium taurate, attached to taurine, an amino acid found in high amounts in your heart and nervous system.

What you won't find is magnesium oxide, the cheap type used in many supermarket supplements. In one study, the body absorbed only around 4% of it, and the rest can upset your stomach on its way through.

A clear dose you can trust

Many labels show the weight of the whole magnesium compound rather than the magnesium itself, which makes doses look bigger than they are. A tub boasting 1,000mg of magnesium citrate might only give you around 160mg of actual magnesium. Ours gives you a full 300mg of actual magnesium in every serving, so you know exactly what you're getting.

Zinc, vitamin B6 and vitamin D3 included

We've added the nutrients that work alongside magnesium. Vitamin B6 helps reduce tiredness and fatigue and helps regulate hormonal activity. Zinc helps your immune system work normally. And 25 micrograms of vitamin D3 covers the 10 micrograms the NHS advises through autumn and winter, with plenty to spare.

Clean and vegan

Pro Magnesium 4 Complex has no fillers or additives, comes in a plant-based capsule, and is suitable for vegans and free from gluten, dairy and soy.

• Rated 5 out of 5 and described as a great all-rounder in BBC Good Food's 2026 tested review of magnesium supplements.
• A Nourish Awards 2025 winner.
• Made in the UK, independently tested, with free delivery and a 6-month money-back promise.

Nutritionist Shona Wilkinson BSc (Hons), NTP, CNHC describes it as "the 4 best forms of magnesium with the 3 best forms of zinc", chosen to avoid the stomach upsets that cheaper supplements often cause.

How magnesium Affects Your Body

Around 60% of the magnesium in your body is stored in your bones, with most of the rest in your muscles. Magnesium helps:

• Reduce tiredness and fatigue, and turn the food you eat into energy.
• Your mind and nervous system work normally.
• Your muscles work normally and keep your body's fluid and salt balance steady.
• Maintain normal bones and teeth.

You'll find magnesium in pumpkin seeds, almonds, spinach, beans and wholegrains. But refining grains strips much of it out, so if your week is built around white bread, pasta and convenience food, you may be getting less than you think. Regular alcohol and some long-term medicines for acid reflux can lower your levels too.

Who could benefit from a magnesium supplement?

• You rarely eat nuts, seeds, beans or leafy greens.
• You're over 60, when appetite and absorption from food tend to fall.
• You train regularly and want to keep your muscles working normally.
• You're always on the go and feel tired by mid-afternoon.
• You're going through perimenopause and want nutrients that help your mood and energy. You'll find these in our perimenopause supplements range.

How much magnesium should you take?

The recommendation is 300mg of magnesium a day for men and 270mg a day for women, and taking 400mg or less a day from supplements is unlikely to cause any harm. One serving of Pro Magnesium 4 Complex gives you 300mg, well within that. If you have kidney disease, check with your doctor before taking magnesium.

When is the best time to take magnesium?

Take two capsules a day with food. Many people like taking magnesium in the evening as part of their wind-down routine, while others prefer it with breakfast. Both work. The most important thing is taking it at the same time each day so it becomes a habit. Some people pair it with marine collagen in the evening, and our guide to taking collagen and magnesium together explains how.

If you take thyroid medication or certain antibiotics, leave a couple of hours between those and your magnesium, as taking them together can affect how well the medicine is absorbed.