Pure Encapsulations Magnesium Citrate+Malate 90 Capsules is a food supplement that provides 120 mg of magnesium in each vegetarian capsule, from magnesium citrate and magnesium malate. Magnesium contributes to a reduction of tiredness and fatigue and to normal muscle and nervous system function. Because each capsule gives a fixed 120 mg, you can adjust your daily intake in steps, from 1 to 4 capsules a day.

Key Features

• 120 mg of magnesium per capsule: Each capsule provides 32% of the nutrient reference value (NRV) for magnesium.
• Adjustable dose: The suggested use is 1 to 4 capsules a day, in divided doses with meals.
• Citrate and malate forms: The magnesium comes from magnesium citrate/malate, with ascorbyl palmitate as the only other ingredient apart from the capsule shell.
• Vegetarian capsule: The capsule shell is made from hydroxypropyl methyl cellulose.
• Helps reduce tiredness and fatigue: Magnesium contributes to a reduction of tiredness and fatigue.

How much magnesium is in one capsule compared with daily needs?

Each capsule contains 120 mg of magnesium, which is 32% of the NRV. The NHS gives the amount of magnesium adults aged 19 to 64 need as 300 mg a day for men and 270 mg a day for women, and says most people can get this from a varied and balanced diet.

How long will a 90 capsule pack last?

At 1 capsule a day, 90 capsules last 90 days. At the maximum suggested 4 capsules a day, they last about 22 days. The label for this pack lists 45 servings of 2 capsules.

What is magnesium good for?

Magnesium contributes to a reduction of tiredness and fatigue, normal energy-yielding metabolism, normal functioning of the nervous system, normal muscle function, normal psychological function, electrolyte balance and the maintenance of normal bones and teeth. The NHS also says magnesium helps turn food into energy and helps the parathyroid glands, which make hormones important for bone health, work normally.

Ingredients per capsule: Magnesium 120 mg (as magnesium citrate/malate), 32% NRV. The label for this pack states a serving of 2 capsules (240 mg, 64% NRV) and 45 servings per container.

Other ingredients: Ascorbyl palmitate. Vegetarian capsule (hydroxypropyl methyl cellulose).

Take 1 to 4 capsules a day, in divided doses, with meals.

Please read these precautions before taking this supplement:

• Do not exceed the suggested daily intake of 4 capsules. The NHS advises that 400 mg or less of magnesium a day from supplements is unlikely to cause harm, and 4 capsules provide 480 mg, so the top of the suggested range is above that figure.
• If you are pregnant or breastfeeding, taking medication or have a medical condition, speak to a healthcare professional before taking this supplement.
• Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
• Keep out of the reach of children.

Taking high doses of magnesium (more than 400 mg) for a short time can cause diarrhoea. There is not enough evidence to say what the effects might be of taking high doses of magnesium for a long time. This is not a complete list of possible effects.