What's inside
What, Why, Who?What magnesium does, the ten things a UK label may say, and the UK diet survey: who falls short.
Floor, target, ceilingThe reference values by age, and the limits for supplements (not food).
The labelHow much of each form is actually magnesium, and how to read a UK label in 10 seconds.
The formOxide, citrate, glycinate and blends: what the trials in people actually show.
TimingSleep, time of day, food, and the medicines that need a gap.
Worksheet and cheat sheetEstimate your own intake from yesterday's food, plus one page to print.
A taste of the report card
C
"Magnesium helps you fall asleep faster"Older adults only: 3 small trials, low certainty.
F
"Glycinate is the best form"Two small trials tested it against citrate. It didn't come out ahead.
A
"Space magnesium from certain medicines"The UK prescribing guide (BNF) says so.
The other 12 grades, and the reasons behind them, are in the report.
Mg
Who's grading
I'm Luke, a chemist (MChem, Warwick) and science teacher. I don't sell supplements and I'm not funded by supplement companies. Each video takes one nutrient and grades what the evidence actually says. This is education, not medical advice: if you take medicines, are pregnant or breastfeeding, or have a kidney condition, speak to your GP or pharmacist first.