Magnesium tablets vs. capsules: a comparison of the different forms

As with tablets, high-quality magnesium capsules are a welcome aid for adding more magnesium to the body. In our organism, the essential mineral not only contributes to normal muscle function, it also supports the function of our nerves and mind. In addition, magnesium contributes to the electrolyte balance, supports normal energy metabolism and contributes to the reduction in tiredness and fatigue.

If you would like to purchase a magnesium preparation, you can choose between different methods of administration. While the market is creative in the form of magnesium administration, the classic tablets, powders and capsules are still among the most common variants.

Magnesium tablets are convenient to swallow and easy to transport. Usually more durable than powder variants, magnesium in tablet form can also be easily protected from light and air. However, the disadvantage to this method of administration is that magnesium tablets generally not only supply magnesium, but also technical excipients and other additives that are required during production in fully automatic production, as well as binding agents that determine stability and thus ensure cohesion in tablet form. In addition, other excipients are often used in the production of tablets, e.g. so-called disintegrants, which ensure that the tablets decompose in the gastrointestinal tract.

Magnesium capsules are tasteless, easy to swallow and easy to transport. In addition, they can be easily protected from light and air – well sealed in the container. Magnesium capsules have the great advantage that their manufacturing process generally makes it easy to dispense with additives (keyword: “Pure Substance Principle”). For this reason, many micronutrient experts recommend using high-quality capsule products – and not just for magnesium. Nevertheless, magnesium capsules should not be taken on trust and a critical look at the label is certainly worthwhile.

People who are uncomfortable swallowing capsules or prefer flavoured preparations can use magnesium in powder form. The following applies: What tastes good – and what doesn’t – is subjective. Accordingly, the product developers do not always meet everyone's taste with their magnesium powders. In addition, powders can also be used with artificial flavours and sweeteners as well as with other additives to improve the taste. People who want to purchase a magnesium powder should therefore be sure to check the ingredients list before they buy and apply the “fewer is more” principle when choosing.

There are also good and bad liquid magnesium preparations, which is why the composition of the product should be given special attention. Products that proclaim their naturalness (e.g. no dyes, no sugar, no synthetic flavors) are optimal.

Whether magnesium tablets, powder or capsules: if you consume too much magnesium at once, this short-term excess can lead to digestive problems (e.g. flatulence, soft stool, diarrhoea). For this reason, higher amounts of magnesium should be divided into smaller doses and taken throughout the day.

As already mentioned, magnesium tablets at higher doses can lead to diarrhoea. This effect is caused by a magnesium excess in the digestive tract and is the same for everyone – the limit of the tolerable dose is individual, but is usually approx. 300 mg magnesium as a single dose. 

To achieve better tolerability, the desired magnesium dosage can be easily distributed throughout the day. However, it may be necessary to divide the magnesium tablet. Magnesium capsules or Magnesium powders are often more user-friendly, since moderately dosed capsules can be taken easily throughout the day and powders are simply dosed individually. 

In addition to the dosage, the magnesium compound also influences tolerability. Magnesium bisglycinate is considered to be particularly tolerable, which experience shows carries only a low risk of digestive problems.

Magnesium supplements are an ideal way to cover an increased need for magnesium and to compensate for an existing deficiency. The right dosage and correct intake are crucial for success.

Conclusion:

Magnesium tablets or capsules are proven forms of topping up your magnesium reserves. However, most supplements in tablet form also contain undesirable additives in addition to the magnesium. Consumers who care about the purity of their nutritional supplements should therefore use magnesium capsules or powders that have been produced according to the so-called pure substance principle.