Buy magnesium: magnesium bisglycinate 150 mg

The nutrient reference value (NRV) on labels is 375 mg; the Deutsche Gesellschaft für Ernährung (German Nutrition Society) gives 300 to 350 mg, depending on age and sex, as its estimate for an adequate intake. Both are the total from food and supplements together — a tablet with 150 mg supplements, it does not replace.

No better time of day is established. In practice what counts is that intake is regular and — according to the recommended intake — after a meal. Anyone who takes magnesium in the evening does so out of habit, not because it works differently then.

Magnesium and iron compete for absorption in the gut. The usual practice is not to take both at once but two hours apart — say iron in the morning before breakfast, magnesium in the evening after a meal. The same applies to zinc and calcium.

From supplements, yes: from around 250 mg of additional magnesium a day it can have a laxative effect, which is why EFSA names this value as the upper level for food supplements. Magnesium from food is not affected, because the kidneys excrete the surplus.

The compound determines how much elemental magnesium a tablet holds and how well it dissolves. Bisglycinate contains less magnesium per gram of compound than oxide, but is considered well tolerated. What matters when comparing is the “Magnesium” figure in the nutrition table, not the name of the compound.

The two are often mentioned together. There is no authorised claim for this combination; the two can be taken on the same day, and what lies behind the frequent pairing is in the guide.