ingestible · for bone health & osteoporosis prevention
Magnesium Supplementation
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Take 300-420 mg of elemental magnesium daily (the RDA for adults). Magnesium glycinate and magnesium citrate are better absorbed and gentler on the gut than magnesium oxide. Take in the evening as magnesium may promote relaxation. Dietary sources include dark leafy greens, nuts, seeds, and legumes.
How it works
Magnesium is incorporated into bone crystal structure and is required for the activation of vitamin D (without adequate magnesium, supplemental vitamin D cannot be hydroxylated to its active form). Magnesium also regulates parathyroid hormone secretion and influences osteoblast (bone-building) and osteoclast (bone-resorbing) activity.
Where to buy
Pharmacies and health stores. Magnesium glycinate, citrate, and malate forms are preferred. Avoid magnesium oxide for supplementation purposes (poor bioavailability).
Typical cost: $10-$25 per month.
Safety notes
Doses above 350 mg supplemental magnesium per day can cause diarrhoea and gastrointestinal upset in some individuals. People with kidney disease must not supplement magnesium without medical supervision as impaired kidneys cannot excrete excess magnesium, risking toxicity. May interact with some antibiotics and diuretics.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Rondanelli et al. 2021 - Biometals (PMID 33959846)This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.