Which magnesium form is best for muscle?
Answer
No form carries a repair claim, because none exists. Magnesium contributes to normal muscle function and normal protein synthesis at adequate intake, whichever compound delivers it.
Key takeaways
- Is there a repair claim?
- No. The claims describe contributions to normal muscle function and normal protein synthesis.
- Does the form change them?
- No. Magnesium claims attach to the mineral at 15 percent NRV or above.
- Which form for daily use?
- Bisglycinate, on tolerability across a season rather than on any claim.
What is actually claimable
Magnesium contributes to normal muscle function and to normal protein synthesis at a serving providing at least 15 percent of the 375mg reference value. Both describe processes working normally when intake is adequate.
Neither is a repair claim, and no repair claim exists for any supplement. Those claims attach to the mineral rather than to a compound, so oxide, citrate, bisglycinate and taurate all carry exactly the same ones.
What separates the forms then
How much magnesium each carries by weight, how well it absorbs, and how comfortable it is at a full serving. Oxide is about 60 percent magnesium and poorly absorbed. Bisglycinate is about 20 percent, well absorbed and generally the gentlest.
Futuro Labs Magnesium Glycinate provides 300mg elemental per two capsule serving at 22p a day, which is 7.4p per 100mg. The form is chosen for tolerability across a long season, which is an adherence argument rather than a claim.
The full version
- What type of magnesium is best for sport?Why no form carries a distinguishing claim.
- How to compare magnesium forms without the marketingThe three axes that actually separate them.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, a two capsule serving covering 80 percent of the 375mg reference value, UK made and independently lab tested for purity.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Which magnesium is best for muscle?
No form carries a repair claim. The claims attach to the mineral at adequate intake.
What does it contribute to?
Normal muscle function and normal protein synthesis.
Why choose bisglycinate?
Tolerability at a full daily serving across a season.
How much of bisglycinate is magnesium?
About 20 percent by weight, so 1500mg of compound gives roughly 300mg elemental.
Is oxide worth buying?
It carries more magnesium per gram and absorbs poorly, with the worst tolerability at a full serving.
What is the supplemental ceiling?
UK guidance sets 400mg a day from supplements, because of the laxative effect at higher intakes.
Does protein synthesis mean muscle building?
It means the process works normally at adequate intake, which is narrower than the marketing suggests.