Ghost Fitness/Magnesium/What are the benefits of taking magnesium 400?
What are the benefits of taking magnesium 400?
The short answer
Decode the product first: magnesium 400 is the common name for a one-a-day tablet delivering 400mg of elemental magnesium, and most of them are magnesium oxide, the cheap concentrated salt. The benefits are the register's, the same for any magnesium, in a reader who was short. The catches are the salt, poorly absorbed and most laxative, and the dose, at the guidance level exactly.
- The producta one-a-day tablet at 400mg elemental; usually magnesium oxide
- The benefitsthe register's: muscle, nerves, mind, fatigue, energy, bones; the same for any salt; real only where short
- The salt catchoxide: the least absorbed common salt, most of the dose left in the gut; the most laxative
- The dose catch400mg elemental sits at the guidance level exactly; nothing gained over 300; the laxative effect likely from oxide
Our brand: the worked example on this page
Futuro Labs Magnesium Glycinate
- 22p a day
- 180 capsules, 2 capsules daily
- Lab tested
- Made in the UK
The same benefits in a better salt at a better dose: Futuro Labs Magnesium Glycinate on Amazon UK, bisglycinate, 300mg elemental at 80% NRV over 2 capsules, £19.99 for 90 days at 22p. Full label breakdown. The 400mg elemental page is here; the oxide sleep paradox on the oxide sleep page.
The product decoded, and the benefits, which belong to any magnesium and only to the short
What are the benefits of taking magnesium 400 is a question about a product type before it is a question about a mineral, and decoding the product answers half of it. Magnesium 400 is the common shelf name for a one-a-day tablet delivering 400mg of elemental magnesium, the figure chosen because it is a round number at the UK guidance level and above the 375mg reference value, and most products under the name are magnesium oxide, because oxide is about 60% magnesium by weight and 400mg of the mineral fits in a single tablet, where bisglycinate at 20% would need two grams of compound and three or four capsules, the type-in-a-product pages' pattern that a high elemental figure in one tablet means oxide. The benefits are the register's and belong to any magnesium in any salt: a contribution to normal muscle function, nervous system function, psychological function, energy-yielding metabolism, protein synthesis, electrolyte balance, the reduction of tiredness and fatigue, and the maintenance of normal bones and teeth, all maintenance sentences, all real in a reader whose plate runs short and whose tissue pool refills over four to eight weeks, restoring what the shortfall cost, and all nothing in a reader who was replete, the deficiency pattern that governs every benefit page here, so the benefits of magnesium 400 are the benefits of 300mg of bisglycinate or 200mg of citrate, in the reader who needed them, and the product's name adds nothing to them.
The two catches, the salt and the dose, and the product filed
Two catches sit under the product's name. The salt: magnesium oxide is the least absorbed common salt, the comparative trials finding it poorly bioavailable against citrate and bisglycinate, with most of a 400mg dose left in the gut, and it is also the most laxative, the unabsorbed remainder drawing water in the colon so that a one-a-day oxide tablet at 400mg is the product most likely to give a new user the loose stools that make them stop, the oxide pages' standing verdict, which means that the benefits above arrive from a magnesium 400 tablet at a lower effective dose and a higher gut cost than from a better salt at a lower figure, the oxide-for-sleep paradox being that the salt is the one the old sleep trial used and the one this section least recommends. The dose: 400mg of elemental magnesium sits at the UK supplemental guidance level of about 400mg exactly, the top of the range rather than over it, safe in working kidneys and above the EU's 250mg laxative-threshold figure, with nothing gained over the 300mg a lifter's shortfall closes at, so the round number that sells the product is the ceiling rather than the target and, in oxide, the ceiling with the laxative effect attached. The honest reading of a magnesium 400 label: check the salt on the ingredients list, oxide being the likely answer, check the %NRV, 107% confirming 400mg elemental, and decide whether a poorly absorbed, laxative salt at the guidance level is a better buy than a well-absorbed, gentle one at 300mg over two capsules, which it is not for a nightly habit and might be for a constipated reader who tolerates it. The product filed: magnesium 400 is a one-a-day tablet at 400mg elemental that is usually oxide, its benefits are the register's and belong to any magnesium in a reader who was short, and its catches are the salt and the dose, with the worked example being the same benefits in a better salt at a better dose, bisglycinate at 300mg elemental over two capsules, £19.99 for 90 days at 22p.
| The item | The finding | The consequence |
|---|---|---|
| The product | A one-a-day tablet at 400mg elemental | A round number at the guidance level |
| The salt | Usually magnesium oxide, about 60% magnesium by weight | The only salt that fits 400mg in one tablet |
| The benefits | The register's sentences, the same for any salt | Real only in a reader who was short |
| The salt catch | Oxide: least absorbed, most laxative | A lower effective dose at a higher gut cost |
| The dose catch | At the 400mg level exactly; nothing gained over 300 | The ceiling, not the target |
| The better buyOurs | Bisglycinate at 300mg over two capsules | The same benefits, absorbed, gentle |
The verdict, the register's benefits in the shelf's least recommended salt at the ceiling
What are the benefits of taking magnesium 400: the register's, a contribution to normal muscle function, nervous system function, psychological function, energy-yielding metabolism, protein synthesis, electrolyte balance, the reduction of tiredness and fatigue and the maintenance of normal bones, the same for any magnesium in any salt and real only in a reader who was short, delivered by a one-a-day tablet at 400mg elemental that is usually magnesium oxide, the least absorbed and most laxative common salt, at a dose that sits at the guidance level exactly with nothing gained over 300mg, so that the product's round number is its ceiling and its salt is its catch. The same benefits in a better salt at a better dose: Futuro Labs Magnesium Glycinate, bisglycinate, 300mg elemental at 80% NRV over two capsules, £19.99 for 90 days at 22p a day.
What to check on the label
- Decode the product: 400mg elemental, one tablet, usually oxide.
- Assign the benefits to the mineral: the register's, in a reader who was short.
- Read the salt catch: oxide is least absorbed and most laxative.
- Read the dose catch: the ceiling, not the target.
- Buy the benefits in a better salt: bisglycinate at 300mg.
Our brand
The worked example: Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the worked example for magnesium reviews because its label states every number a review needs: 1500mg magnesium bisglycinate at 20%, 300mg elemental, 80% NRV, 2 capsules a day, 180 capsules for £19.99, 22p a day, UK made, vegan HPMC shell, batch tested for lead, mercury, arsenic and cadmium, and only the register's own magnesium claims printed.
- Elemental magnesium per serving
- 300mg (80% NRV)
- Form
- magnesium bisglycinate 20%
- Serving
- 2 capsules a day
- Bottle
- 180 capsules, 90 days
- Price
- £19.99 (22p a day)
- Capsule
- vegetarian shell, vegan product
Questions people also ask
What is magnesium 400?
The common shelf name for a one-a-day tablet delivering 400mg of elemental magnesium, a round number at the UK guidance level, and most products under the name are magnesium oxide, the only common salt concentrated enough to fit 400mg of the mineral in a single tablet.
What does magnesium 400 do?
What any magnesium does in a reader who was short: maintains normal muscle function, nervous system and psychological function, energy metabolism, protein synthesis, electrolyte balance, reduced fatigue and normal bones as the tissue pool refills over four to eight weeks, and nothing in a reader who was replete.
Is magnesium 400 well absorbed?
Usually not, because it is usually oxide, the least absorbed common salt, with most of the 400mg left in the gut where it draws water and produces the loose stools that make new users stop; bisglycinate and citrate absorb far better at lower figures.
Is 400mg of magnesium a day too much?
No: it sits at the UK supplemental guidance level of about 400mg exactly, safe in working kidneys and above the EU's 250mg laxative-threshold figure, with nothing gained over the 300mg a lifter's shortfall closes at and the laxative effect likely from oxide at that dose.
Should I take magnesium 400 or magnesium glycinate?
Glycinate for a nightly habit or any reader who wants the benefits absorbed without the gut cost, at 300mg elemental over two capsules; magnesium 400 in oxide suits only a constipated reader who tolerates it, for whom the laxative effect is the point.
Sources
- Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnesium Research 2001;14(4):257-262. PubMed record
- The GB claims register, magnesium entries: magnesium contributes to a reduction of tiredness and fatigue, normal psychological function, normal nervous system function, normal muscle function and electrolyte balance, among others. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
- Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf
- Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research 2003;16(3):183-191. PubMed record