Magnesium Complex: Six Forms Explained
Key takeaways - Each capsule has six forms of magnesium (395mg as listed), 5mg zinc and 10mg L-theanine: 500mg in all. - The label suggests 1 capsule, 1 to 2 times daily with food. A bottle has 120 capsules. - Different magnesium forms contain different amounts of actual magnesium, so read the label. - Ask your provider first if you take medicine or have a kidney or other medical condition.
Magnesium is an essential mineral. In supplements it is always bonded to something else, and that partner is called the form. This guide explains the six forms in our Magnesium Complex and how to read the amounts.
Why magnesium forms matter
Magnesium cannot be sold alone. It is bonded to an amino acid or an acid. Common forms include glycinate, citrate, malate and oxide. Each form carries a different share of actual magnesium. That is why two bottles with the same "500mg" can differ.
What does chelated mean?
A chelated mineral is bonded to another molecule, often an amino acid. Magnesium bisglycinate, where magnesium is bonded to glycine, is one example. Chelated forms are common in supplements. Individual experience varies.
The six forms in Humming Herbs Magnesium Complex
Our Magnesium Complex lists these forms of magnesium:
- Bisglycinate: bonded to the amino acid glycine.
- Malate: bonded to malic acid, found in fruit.
- Citrate: bonded to citric acid.
- Taurinate: bonded to the amino acid taurine.
- Oxide: magnesium combined with oxygen, a common and concentrated form.
- Succinate: bonded to succinic acid.
Amounts in one capsule
| Ingredient | Per capsule |
|---|---|
| Magnesium complex (six forms) | 395mg, as listed |
| Zinc (as zinc picolinate) | 5mg |
| L-Theanine | 10mg |
| Total | 500mg |
L-theanine is an amino acid found in tea leaves. Zinc is an essential mineral. Other ingredients are vegetable cellulose, microcrystalline cellulose, vegetable magnesium stearate, and natural beta-carotene with L-ascorbic acid. The formula is free from sugar, gluten and GMOs.
The bottle has 120 vegetarian capsules in an amber container. At 1 capsule a day, that is a four-month supply.
How to take it
The label suggests 1 capsule, 1 to 2 times daily with food, though individual needs vary. Choose a regular time, such as with dinner. Do not combine several magnesium products without adding up the totals. Store in a cool, dry place, out of reach of children.
How much magnesium do adults need?
The NIH Office of Dietary Supplements lists a recommended daily amount for adults of roughly 310 to 420mg, depending on age and sex. That counts magnesium from all sources, including food such as nuts, seeds, beans, leafy greens and whole grains. Add up your food and any other supplements before you decide.
A single-form option
If you prefer a simpler formula, our Magnesium Glycinate + Bisglycinate combines two chelated forms. A serving of 2 capsules gives 1000mg of product with 200mg of elemental magnesium. A bottle has 120 capsules, which is 60 servings. Its label suggests 2 capsules taken 1 to 2 times daily with food.
How to read a magnesium label
- Elemental magnesium. Look for "elemental" or "magnesium (as ...)". That is the actual magnesium, which is smaller than the blend weight.
- The forms. The words in parentheses name the forms.
- Serving size. One capsule here; two on the glycinate.
- Added nutrients. Check the zinc and L-theanine lines too.
Talk to your healthcare provider
Talk to your healthcare provider, especially if you are pregnant, nursing, take medication or have a medical condition. Check first if you have a kidney condition, because the kidneys help the body clear magnesium. Magnesium can interact with some medicines, including some antibiotics, bone medicines and diuretics, and can affect how they are absorbed. Your pharmacist can help you with timing. Supplements are not a substitute for medical care. Stop use and call your provider if stomach upset does not go away or you have any unusual symptom.
Frequently asked questions
What is in Magnesium Complex? Per capsule: six forms of magnesium (395mg as listed), 5mg zinc and 10mg L-theanine. 500mg total.
How much should I take? The label suggests 1 capsule, 1 to 2 times daily with food.
How many capsules are in a bottle? 120, a four-month supply at 1 capsule a day.
What does chelated mean? The mineral is bonded to another molecule, often an amino acid.
Who should ask a doctor first? Anyone who is pregnant, nursing, takes medication or has a medical condition, including a kidney condition.
See Magnesium Complex | See Magnesium Glycinate + Bisglycinate
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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