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NO NASTIES - Magnesium Complex
Two well-absorbed forms of magnesium, plus vitamin B6 and boron to help your body use it and keep it. For your muscles, your energy, your sleep and a calmer mind.
200 mg magnesium a day from magnesium bisglycinate and magnesium malate. 3 capsules a day, 30 days a bottle. No magnesium stearate, no fillers.
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What is inside
Two forms of magnesium, plus vitamin B6 and boron, in 3 vege capsules.
- Magnesium 140 mg, from magnesium bisglycinate 1,130 mg
- Magnesium 60 mg, from magnesium malate 390 mg
- Boron 3 mg, from boron glycinate 49 mg
- Vitamin B6 1.4 mg, from pyridoxal-5-phosphate 2.2 mg
Other ingredients: vege capsules, silicon dioxide.
How to take it
- Three capsules a day, with water, with or after a meal.
- Any time of day. Many people take it at night.
- 90 capsules a bottle, so one bottle is 30 days.
- Store in a cool, dry place with the lid tightly closed.
Magnesium Complex
Magnesium runs more than your sleep.
Your body uses magnesium in more than 600 enzyme reactions. It sits in your muscles, bones, brain and heart. You can't make it, so it has to come from food or a supplement, every day. Sweat carries some out with it, so people who train hard have more to replace.
de Baaij, Hoenderop & Bindels 2015, Physiological Reviews · Nielsen & Lukaski 2006, Magnesium Research
Every cell's energy needs it
Your cells make energy as ATP, and ATP only works when it is bound to magnesium.
de Baaij 2015, Physiological Reviews
Your muscles need it to relax
Calcium makes a muscle contract. Magnesium lets it let go. About 60% of your body's magnesium is stored in your bones.
de Baaij 2015, Physiological Reviews
A calmer head under pressure
In a trial of 264 stressed adults who were low in magnesium, eight weeks of magnesium cut their stress scores by about 40%.
Pouteau 2018, PLOS ONE
Easier nights
In older adults who slept badly, eight weeks of magnesium helped them fall asleep faster and sleep better.
Abbasi 2012, J Res Med SciTwo forms of magnesium. Two helpers that make it work.
200 mg of magnesium in two well-absorbed forms, plus the two nutrients that help it get into your cells and stay there.
Magnesium bisglycinate
The gentle one
Magnesium bonded to two glycine molecules, which carry it through digestion intact. It absorbs well and sits easy on the stomach, even at a full dose. Ours is fully reacted, and it brings most of your 200 mg.
Magnesium malate
The energy pairing
Magnesium bound to malic acid, a molecule your cells use in their energy cycle. A second well-absorbed form, so your daily magnesium never rests on one.
Vitamin B6 (P5P)
Gets it into your cells
The active B6 form that helps magnesium get into your cells, where the work happens. Your body uses it as it is, with no conversion step. 1.4 mg covers your day, about what is in a salmon dinner.
Boron glycinate
Helps you keep it
Boron helps your body hold on to the magnesium you take, so less of it is lost. 3 mg is the dose used in the research on boron and magnesium, chelated like the magnesium.
Per serving of 3 capsules, 30 servings a bottle. Other ingredients: vege capsules, silicon dioxide.
200 mg fills the gap food leaves.
Adults need 310 to 420 mg of magnesium a day, and the FDA's daily value is 420 mg. Two Malaysian studies found adults getting about 114 mg and 224 mg a day from food. That leaves a gap of roughly 200 mg.
NIH Office of Dietary Supplements, magnesium fact sheet (310 to 420 mg a day; 350 mg supplement limit) · FDA daily value 420 mg · Malaysian intake: Lee & Wan Muda 2019, Nutrition Research and Practice (422 adults, 3-day food recall) and Mognard et al. 2023, Nutrients (Malaysian Food Barometer, 1,604 adults), as pooled in Anggraini et al. 2025
And 200 mg stays well under 350 mg, the most US guidelines advise taking from supplements in a day. Enough to close the gap, not so much that it upsets your stomach.
*A magnesium bisglycinate sold at a leading pharmacy chain in Malaysia, checked 13 Oct 2026 · **a magnesium tablet from a leading pharmacy brand, pharmacy listing checked 15 Oct 2026
Easy on the stomach. Built to be absorbed.
Magnesium oxide, the cheapest form, is mostly not absorbed. What stays in your gut pulls in water, which is why it sends some people to the toilet. Bisglycinate travels through digestion bonded to glycine, so it absorbs well and sits easy, even at 200 mg a day.
Firoz & Graber 2001, Magnesium Research
Compare it to what is on the shelf
| NO NASTIES | A pharmacy magnesium bisglycinate* | |
|---|---|---|
| Magnesium a day | 200 mg in one serving | 100 mg a capsule |
| Forms of magnesium | 2: bisglycinate and malate | 1 |
| Vitamin B6 and boron | Yes | No |
| Magnesium stearate | None | Added |
| Cellulose filler | None | Added |
*A magnesium bisglycinate sold at a leading pharmacy chain in Malaysia. Ingredients checked 13 Oct 2026.
Three capsules, once a day.
With water, with or after a meal, at any time of day. Many people take it at night. Keep the bottle next to your creatine and take them together.
Every ingredient earns its place.
I started this with three forms of magnesium. I cut taurate, because the taurine it brought was too little to do anything. I left out threonate too. It takes about 2 g of it to give you 144 mg of magnesium, so it can't top you up in a few capsules. The stress and sleep results on this page came from everyday forms of magnesium, not threonate. What stayed is two forms at a real dose, and the two nutrients that help your body use and keep them. Nothing goes in at a token dose.
Ben, founder
Questions
Can I take it at night? Doesn't B6 keep you awake?+
Yes, many people take it at night. The B6 worry comes from high-dose B vitamins, often 50 to 250 mg. Ours is 1.4 mg, about what is in a salmon dinner. At that level B6 is simply a nutrient your body uses, including on the path it uses to make melatonin.
When should I take it?+
Any time of day, with or after a meal. Pick a meal you never skip, so it becomes a habit.
Why three capsules a day?+
Bisglycinate is a big molecule. 200 mg of magnesium in this form takes about 1.5 g of powder, and that fills three capsules. A smaller pill would mean a cheaper form or a smaller dose.
Will it upset my stomach?+
Bisglycinate is the form known for being easy on the stomach. Take it with or after food. Magnesium oxide is the form that pulls water into the gut and sends people to the toilet.
Can I take it with Just Creatine, Marine Collagen or Triple Biotic?+
Yes. They do different jobs and can be taken together, at the same meal if that is easier.
Does magnesium help with hormones?+
Magnesium contributes to normal hormone and muscle function. Your body uses it in the steps that make hormones, testosterone included.
How soon will I notice it?+
Magnesium works by topping up what your body holds, so it builds over weeks. The trials on this page ran for eight weeks. Take it every day.
Is it vegetarian?+
Yes. The capsules are plant-based and the bottle carries the vegetarian mark.
Can I pause or cancel my subscription?+
Yes, any time from your account. Skip a delivery, move the date or cancel.
I'm pregnant, breastfeeding or on medication. Can I take it?+
Check with your doctor first, as with any supplement.
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