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Magnesium

Supplement mineral sleepbone & jointgeneral nutrition
Aka: magnesium glycinate, magnesium bisglycinate, magnesium citrate, magnesium oxide
Brands seen in Singapore: Swisse, GNC
Not medical advice. Check with your doctor or pharmacist before you start, stop or change the timing of anything you take.
How to use
What it’s for
Topping up a low intake · muscle, nerve and bone function
When to take
Timing not addressed · 2 h+ from bisphosphonates/antibiotics
Take with
Water · citrate or chloride forms absorb better than oxide
Pros & cons
Pros
  • RDA 310–420 mg a day for adults; food counts
  • US surveys: many people get less than the RDA
  • HSA allows muscle, nerve, bone, electrolyte claims
Cons
  • Oxide, chloride, carbonate forms can cause diarrhea
  • UL 350 mg a day from supplements — food doesn't count
  • Needs spacing from some antibiotics and bone drugs
Sources
  1. NIH ODS — Magnesium Fact Sheet for Health Professionals (updated Jan 6, 2026) · read 2026-08-27
    what it says
    “Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation … The ULs only include magnesium from dietary supplements and medications; they do not include magnesium found naturally in food and beverages … high doses of magnesium from dietary supplements or medications can cause diarrhea, nausea, and abdominal cramping … The forms of magnesium that are most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide … magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate … The risk of magnesium toxicity increases with impaired renal function or kidney failure … Taking magnesium-rich supplements or medications at least 2 hours before or after oral bisphosphonates can minimize this interaction … These antibiotics should be taken at least 2 hours before or 4 to 6 hours after a magnesium-containing supplement … Prescription proton pump inhibitor (PPI) drugs … can cause hypomagnesemia when taken for prolonged periods (typically more than a year)”
  2. FDA — Daily Value on the Nutrition and Supplement Facts Labels, Reference Guide: Daily Values for Nutrients (content current as of 03/05/2024) · read 2026-08-27
    what it says
    “DVs are the recommended amounts of nutrients to consume or not to exceed each day … Magnesium 420mg”
  3. HSA — Health Supplements Guidelines GL-CHPB-3-001 Rev. 020 (January 2026), s4.8, Table 5 Minerals Limits + List of Health Claims · read 2026-08-27
    what it says
    “HS for use by the general adult population should not contain vitamins and minerals exceeding the stipulated limits stated in Tables 4 and 5 … Table 5: Minerals Limits … Magnesium 350 mg … Contribute to normal muscle function • Calcium, potassium, magnesium … Maintain/support nervous system function • Copper, iodine, magnesium, potassium … Maintain/support body electrolyte balance • Magnesium … Maintain/support bone health • Boron, calcium, magnesium, manganese, phosphorus, zinc”
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Updated 2026-08-29. Every line above traces to a numbered source. Kozen-X is not a medical device and does not give medical advice. It lists what published sources have written down — nothing more. A pair not listed is unrecorded, not cleared. Before you start, stop or re-time anything, talk to your doctor or pharmacist.