Magnesium rarely gets the attention that iron or vitamin D do, yet it is involved in hundreds of small processes in the body every day. Many of us do not eat quite enough of it, often without knowing. Here is the simple version.
In one line
Magnesium is one of the most important minerals for the body. It helps reduce tiredness and fatigue, and contributes to normal muscle function and normal psychological function. Food comes first; a supplement can help when food falls short.
Why it matters for women
Busy weeks, stress, intense exercise, short nights and the changes of the cycle all ask a lot of the body, and can increase its need for magnesium. Magnesium works quietly in the background: it contributes to normal energy metabolism, to normal muscle function and to the maintenance of normal bones. Researchers are also studying magnesium in the days before a period and during period cramps; results so far are encouraging but still limited.
On your plate
Many foods contain magnesium, some only in small amounts, so it helps to include a few magnesium rich foods every day: whole grains such as oats, quinoa and brown rice; pumpkin and chia seeds; leafy greens such as spinach and kale; nuts such as almonds and cashews; legumes like chickpeas and lentils; and a square of dark chocolate. A varied diet always comes first: supplements complete it, never replace it.
When a supplement makes sense
If your diet is often rushed, or you simply want a steady daily habit, a magnesium supplement can be a gentle addition to your routine. Forms are not all the same. Magnesium glycinate (also called bisglycinate) is known for being well tolerated and is popular in evening routines, while magnesium citrate can have a mild laxative effect. Side effects are uncommon at the recommended dose, but some forms, such as magnesium oxide, can upset the stomach. Follow the label, and talk to your doctor first if you have kidney problems, take regular medication, or are pregnant or breastfeeding.
Where we come in
GUUD Vibes brings 260 mg of magnesium from four complementary forms, including bisglycinate, with active vitamin B6. Magnesium and vitamin B6 help reduce tiredness and fatigue and contribute to normal psychological function. It is vegan, taken as 2 capsules a day with food. For evenings that need to slow down, the sleep and recovery collection brings together our gentle evening essentials, and the energy collection those for long days.
Your questions
Is magnesium glycinate the same as bisglycinate?
Yes, the two names describe the same form: magnesium bound to the amino acid glycine.
When is the best time to take it?
The time of day matters less than taking it regularly. Many people prefer a few hours before bed, others the morning, ideally with a meal.
Can I take it with a multivitamin?
In many cases, yes. Many multivitamins already contain magnesium, so check the labels to know your total daily amount and stay within the recommended intake. If you are unsure, ask your pharmacist.
Written with care by Banat Nareng. It does not replace advice from your doctor or pharmacist. Sources: NHS, NIH Office of Dietary Supplements.
