Magnesium is one of the most essential minerals in the human body. It is involved in hundreds of enzymatic reactions and carries fully authorised health claims under EU Commission Regulation 432/2012, including that it contributes to normal psychological function, the normal functioning of the nervous system, normal muscle function, and the reduction of tiredness and fatigue. If you are comparing products, the single most important number on any label is elemental magnesium per serving, not the compound weight.
🇮🇪 HSE Ireland reference: Typical daily needs are
300 mg/day for men and
270 mg/day for women (ages 19 to 64). More than
400 mg/day from supplements can cause diarrhoea. 400 mg/day or less is unlikely to cause harm for most adults. If you have kidney disease, are pregnant, or take regular medication, check with your GP or pharmacist first.
HSE source →
Which magnesium form? A plain comparison
All forms deliver elemental magnesium and the same authorised claims apply to the nutrient. Forms differ mainly in how much elemental magnesium they carry, how well they are tolerated, and their format. Compare on elemental magnesium per serving, not compound weight.
| Form |
Elemental magnesium |
Tolerance |
Typical format |
| Glycinate / bisglycinate |
Lower (about 10 to 14%) |
Generally well tolerated |
Tablets, capsules, powder |
| Citrate |
Higher (about 16%) |
Can loosen stools at higher doses |
Tablets, powder |
| L-threonate |
Lower per capsule |
Generally well tolerated |
Capsules (higher price) |
| Complex / blend |
Varies by blend |
Depends on the forms included |
Capsules |
Availability varies. See the in-stock options below. For a full side-by-side of the two most searched forms, read the glycinate vs citrate guide.
📚 The Ireland Magnesium Guide Cluster
Not sure which magnesium is right for you?
Read the evidence-led Ireland guides first.
📘
Magnesium Glycinate Ireland: Guide, Benefits, Dosage & Labels →
The pillar guide. HSE dosing reference, elemental magnesium explained, label decoding, and EFSA-authorised claims for magnesium in Ireland.
💊
Magnesium Bisglycinate Ireland: Benefits, Dosage & How It Compares →
Bisglycinate explained in plain English. What the name means on labels, how to compare formats, and how to avoid the most common label mistakes.
⚖️
Magnesium Glycinate vs Citrate Ireland: What Actually Differs? →
Side-by-side comparison. Elemental magnesium content, tolerance profiles, HSE intake guidance, and how to decide between the two most searched magnesium forms in Ireland.
😴
Magnesium for Sleep Ireland: Evidence, Dosage & the Glycine Question →
The 2025 magnesium bisglycinate sleep RCT (Schuster et al.), the honest glycine dose question, EFSA-authorised claims, and the HSE dosing framework.
Reference guides · Educational content · Not medical advice
When comparing products in this collection, check for:
01
Elemental magnesium per serving, not compound weight. A 500 mg magnesium glycinate tablet may only deliver 50 to 70 mg of actual magnesium. These are not the same number.
02
Clear serving instructions. How many tablets or capsules equal the stated dose, and whether the label shows the daily total clearly.
03
Tolerance. If you notice loose stools, you have exceeded your threshold. Reduce the dose rather than stopping entirely. This is specifically flagged in HSE public guidance at higher supplemental intakes.
04
Compliant labelling. Avoid products making disease treatment claims or unverifiable outcome guarantees. In Ireland, supplement claims must follow the EU nutrition and health claims framework. FSAI guidance →
Magnesium in Ireland: common questions
Which magnesium form should I choose?
It depends on tolerance and preference. Glycinate and bisglycinate are generally well tolerated for everyday use. Citrate carries more elemental magnesium per gram but can loosen stools at higher doses. Compare products on elemental magnesium per serving, not compound weight.
How much magnesium do adults need in Ireland?
HSE lists typical adult needs as 300 mg/day for men and 270 mg/day for women (ages 19 to 64). More than 400 mg/day from supplements can cause diarrhoea, and 400 mg/day or less is unlikely to cause harm for most adults.
What is elemental magnesium?
Elemental magnesium is the actual amount of magnesium mineral per dose, not the weight of the whole compound. Magnesium glycinate is roughly 10 to 14% elemental magnesium, so a 500 mg tablet may deliver only around 50 to 70 mg of magnesium.
Which magnesium is gentlest on the stomach?
Glycinate and bisglycinate are generally described as well tolerated at typical doses. Citrate and oxide are more likely to loosen stools at higher supplemental intakes. If loose stools occur with any form, reduce the dose.
Is magnesium a medicine?
No. Magnesium supplements are regulated in Ireland as food supplements under FSAI guidelines, not as medicines. Its authorised health claims apply to the nutrient at the required intake, not to any single brand or product.
ⓘ Note: This is educational content. It is not medical advice. If you have persistent symptoms, a medical condition, or take regular medication, speak with your GP or pharmacist before starting any supplement.
