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If you've ever compared magnesium supplements, you'll know the labels can be a little confusing. Magnesium citrate, bisglycinate and malate are all forms of the same mineral, but what makes them different? And why would a supplement contain all three?
That's where triple magnesium comes in.
Rather than relying on a single magnesium compound, a triple magnesium supplement combines three forms in one formula. Each has a slightly different chemical structure, although they all provide the same essential mineral.
Understanding those differences can make choosing a supplement much easier. So, let's look at what triple magnesium means, how the individual forms compare, and what you should check before buying.
What Does Triple Magnesium Mean?
Triple magnesium simply means a supplement contains three different forms of magnesium.
One combination includes magnesium bisglycinate, citrate and malate. These are all sources of magnesium, but each is attached to a different substance.
The word triple describes the number of forms included. It doesn't mean the supplement contains three times as much magnesium or provides three times the nutritional benefit.
So why combine them?
Different magnesium compounds have different chemical properties, including how they dissolve and behave during digestion. Using several forms lets manufacturers create a formulation with more than one magnesium source.
However, the number of forms isn't necessarily the most important consideration. The amount of elemental magnesium, which we'll explain shortly, tells you how much of the mineral you're actually getting.
Why Does the Body Need Magnesium?
Magnesium is an essential mineral involved in hundreds of processes throughout the body. It contributes to normal muscle function and normal energy-yielding metabolism.
Among its recognised nutritional roles, magnesium contributes to:
- Normal muscle function
- Normal functioning of the nervous system
- Normal energy-yielding metabolism
- The reduction of tiredness and fatigue
- Normal psychological function
- The maintenance of normal bones and teeth
- Electrolyte balance
We need to obtain magnesium through our diet because the body cannot produce it.
Foods such as nuts, seeds, beans, wholegrains and leafy green vegetables all provide magnesium. Even dark chocolate contains some, although that probably isn't a reason to eat more of it!
For many people, a varied diet can provide sufficient magnesium. Supplements offer an additional source when appropriate, but they shouldn't replace balanced eating habits.
The Three Forms of Magnesium Explained
Magnesium bisglycinate, citrate and malate all contain magnesium, but the compounds they're attached to give them different characteristics.
Here's what you need to know about each one.
FORM 01
Magnesium Bisglycinate
Magnesium bisglycinate is a form of magnesium bound to glycine, an amino acid naturally found in the body.
You may have seen it called magnesium glycinate. People often use the names interchangeably, although the exact composition of commercial ingredients can vary.
Bisglycinate is described as a chelated form of magnesium. In simple terms, this means the magnesium is bound to another molecule, in this case glycine.
This structure is what distinguishes it from other magnesium compounds.
Magnesium bisglycinate is frequently discussed in relation to digestive tolerance and absorption. However, the available evidence doesn't establish that every bisglycinate supplement is better absorbed or better tolerated than other forms.
The main thing to remember: Magnesium bisglycinate provides magnesium in a form bound to the amino acid glycine.
FORM 02
Magnesium Citrate
Magnesium citrate is made by combining magnesium with citric acid.
Citric acid occurs naturally in citrus fruits, although the citric acid used in supplement manufacturing doesn't necessarily come from fruit.
One of magnesium citrate's distinguishing properties is its solubility. It dissolves relatively readily under suitable conditions, which matters because minerals generally need to be available in solution before they can be absorbed.
Magnesium citrate has also been investigated in studies comparing different magnesium preparations.
Like other magnesium supplements, it can cause digestive discomfort in some people, particularly at higher intakes. Loose stools are one possible effect.
The main thing to remember: Magnesium citrate is a relatively soluble magnesium compound that has been widely used and studied in supplement formulations.
FORM 03
Magnesium Malate
Magnesium malate combines magnesium with malic acid, a naturally occurring organic acid found in foods such as apples.
Malate also has a role in normal cellular metabolism.
It's involved in the citric acid cycle, a series of chemical reactions that help the body process nutrients.
You may have noticed magnesium malate appearing in supplements marketed around energy. That's partly because of malate's involvement in these metabolic processes.
There is an important distinction, though.
Magnesium itself contributes to normal energy-yielding metabolism. This doesn't mean magnesium malate has been proven to provide greater energy-related benefits than bisglycinate, citrate or other forms.
The main thing to remember: Magnesium malate supplies magnesium combined with malic acid, a compound involved in normal cellular metabolism.
Magnesium Bisglycinate vs Citrate vs Malate: What's the Difference?
The three forms have different chemical characteristics, but they all provide magnesium.
| Magnesium form | Combined with | Key characteristic |
|---|---|---|
| Bisglycinate | Glycine | Chelated magnesium compound |
| Citrate | Citric acid | Relatively soluble magnesium salt |
| Malate | Malic acid | Contains malate, which is involved in cellular metabolism |
Is one better than the others?
There isn't a straightforward answer.
Research suggests that magnesium absorption can vary between compounds, but the results depend on factors such as formulation, quantity and study conditions.
It's also worth remembering that different magnesium products can contain very different amounts of the mineral.
A supplement containing three forms isn't automatically better than one containing a single form. To make a useful comparison, you need to look at the nutritional information.
And that brings us to one of the most important details on any magnesium supplement label.
What Does Elemental Magnesium Mean?
When you look at a magnesium supplement, you might see a large number on the front of the bottle. But that figure doesn't always represent the amount of magnesium you're getting.
This is where elemental magnesium comes in.
Magnesium supplements contain compounds made up of magnesium and other substances. The weight of the complete compound is therefore different from the weight of the magnesium itself.
Elemental magnesium refers to the actual amount of magnesium provided.
Compound Weight vs Elemental Magnesium
For example, 400mg of a magnesium compound does not necessarily provide 400mg of elemental magnesium. Part of the compound's weight comes from the other substances chemically associated with the magnesium.
Compound weight
Magnesium plus other components
Elemental magnesium
The actual magnesium content
The distinction matters when comparing products.
A supplement containing 500mg of a magnesium compound doesn't necessarily provide more magnesium than another product listing 200mg of elemental magnesium.
Understanding the NRV on Supplement Labels
Alongside the magnesium amount, you'll usually see a percentage labelled NRV.
NRV stands for Nutrient Reference Value. It's a standard reference used on nutrition labels to help consumers understand how much of a nutrient a serving provides.
For magnesium, the UK adult labelling NRV is 375mg.
If a supplement provides 384mg of elemental magnesium, that represents approximately 102% of the NRV.
NRVs are labelling reference values, not personalised recommendations. Individual nutritional requirements can differ.
When comparing magnesium supplements, checking the elemental magnesium content and percentage NRV gives you a clearer picture than relying on the total weight of the ingredients.
Why Is Vitamin B6 Included in Magnesium Supplements?
Magnesium isn't always the only nutrient you'll find in a magnesium supplement.
Some formulas also contain vitamin B6, a water-soluble vitamin involved in several normal biological processes.
Like magnesium, vitamin B6 contributes to normal energy-yielding metabolism and normal functioning of the nervous system.
It also contributes to:
- The reduction of tiredness and fatigue
- Normal psychological function
- Normal protein and glycogen metabolism
- The normal function of the immune system
- The regulation of hormonal activity
These recognised nutritional functions help explain why magnesium and vitamin B6 are sometimes included in the same supplement.
However, it's important not to assume that combining them automatically makes either nutrient more effective.
There's also no established basis for claiming that adding vitamin B6 to a magnesium supplement improves magnesium absorption.
Both nutrients have their own roles, and the amount of each should be clearly stated on the product label.
Understanding Fit Lab Nutrition's Triple Magnesium + Vitamin B6 Formula
Knowing what the different forms of magnesium are is useful. But when choosing a supplement, the nutritional information tells you much more.
Fit Lab Nutrition's Triple Magnesium Plus Vitamin B6 combines magnesium bisglycinate, citrate and malate in one formula.
Vitamin B6 is included as an additional nutrient, with its own recognised nutritional functions.
What's in Each Daily Serving?
Each daily serving of two capsules provides:
| Nutrient | Amount per serving | NRV |
|---|---|---|
| Magnesium | 384mg | 102% |
| Vitamin B6 | 5mg | 357% |
The 384mg figure refers to elemental magnesium, rather than the combined weight of the three magnesium compounds.
Each bottle contains 90 capsules, providing a 45-day supply when following the stated two-capsule daily serving.
Magnesium and vitamin B6 both contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue. These are recognised nutritional functions of the individual nutrients.
At Fit Lab Nutrition, we believe understanding what's inside a supplement should be straightforward. Clear ingredient information helps you compare products and make informed nutrition decisions.
Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Follow the recommended intake and product label instructions.
What Should You Look for in a Magnesium Supplement?
There are plenty of magnesium supplements available, and comparing them can feel a little overwhelming.
Rather than concentrating on marketing terms, start with the information that tells you what you're actually buying.
- Check the elemental magnesium content. This tells you how much magnesium the supplement provides, rather than the total weight of its compounds.
- Look at the forms included. Some products contain a single magnesium source, while others combine several. Check the ingredient list to see which forms are used.
- Read the serving information. A product might list its nutritional values per capsule or per recommended daily serving. These aren't always the same.
- Check for additional nutrients. If a formula includes vitamin B6, look at the amount provided and whether you're already getting B6 from other supplements.
- Consider the capsule count. A bottle containing 90 capsules won't necessarily last 90 days. That depends on the recommended daily serving.
And finally, remember that a higher amount isn't automatically a better choice. Supplements should be considered alongside your existing diet and nutritional needs.
For more information about everyday nutrition, explore our nutrition and wellbeing guides.
Frequently Asked Questions About Triple Magnesium
Is triple magnesium better than regular magnesium?
Not necessarily. Triple magnesium contains three magnesium compounds instead of one, but that doesn't automatically make it more effective. The elemental magnesium content, formulation and individual dietary requirements are more useful considerations.
Does triple magnesium contain three times as much magnesium?
No. The word triple refers to the three magnesium forms included in the formula. The actual magnesium content is shown separately on the nutritional label.
What is the difference between magnesium glycinate and bisglycinate?
The terms are often used interchangeably. Magnesium bisglycinate specifically describes magnesium associated with two glycine molecules, although the composition of commercial ingredients can vary. The manufacturer's ingredient specification provides the most accurate information.
Why does Fit Lab Triple Magnesium contain vitamin B6?
Vitamin B6 is included as an additional nutrient. Both magnesium and vitamin B6 contribute to normal energy-yielding metabolism, normal functioning of the nervous system and the reduction of tiredness and fatigue.
How much magnesium is in Fit Lab Triple Magnesium + B6?
A daily serving of two capsules provides 384mg of elemental magnesium (102% NRV), alongside 5mg of vitamin B6 (357% NRV). Each bottle contains 90 capsules, equivalent to 45 daily servings.
Can you get enough magnesium from food?
Yes, many people can obtain sufficient magnesium through a varied diet. Nuts, seeds, wholegrains, legumes and green vegetables are all sources. Supplements can provide an additional source of magnesium when appropriate.
Can you take triple magnesium alongside other supplements?
That depends on what the other supplements contain. Magnesium and vitamin B6 are often included in multivitamins, so it's worth checking your total intake. If you're taking medication, have a medical condition or are unsure whether a supplement is suitable, speak to a pharmacist or healthcare professional.
Understanding What's in Your Magnesium Supplement
Magnesium supplements don't have to be complicated.
Bisglycinate, citrate and malate are three different compounds that supply the same essential mineral. Their chemical characteristics vary, but the most useful information for consumers is often found in the nutritional table.
Look at the elemental magnesium content, check the recommended serving and take note of any additional nutrients, such as vitamin B6.
A triple magnesium formula offers a combination of three magnesium sources in one supplement. Whether it's right for you depends on your diet, individual requirements and the product's nutritional content.
At Fit Lab Nutrition, we believe understanding the science behind supplements should make everyday nutrition simpler, not more confusing.
References
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals .
- NHS. Vitamins and minerals: Others .
- NHS. Vitamins and minerals: B vitamins and folic acid .
- Gröber U, Schmidt J, Kisters K. (2015). Magnesium in Prevention and Therapy . Nutrients, 7(9), 8199–8226.
- Firoz M, Graber M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research, 14(4), 257–262.
- European Commission. Regulation (EU) No 432/2012, Annex . Authorised health claims for magnesium and vitamin B6.
