Magnesium Complex Reviews | Heart, Nerve & Bone

Nature's Sunshine Magnesium Complex delivers 184 mg of Magnesium per two-capsule serving using two organic, highly soluble forms — Magnesium citrate and Magnesium malate. This dual-form approach is worth noting because organic Magnesium salts such as citrate and malate are generally more soluble and have higher bioavailability than inorganic alternatives like Magnesium oxide. In fact, research shows that Magnesium citrate has high solubility even in water (55%) and is substantially more soluble than Magnesium oxide in all states of acid secretion.

Magnesium itself is the fourth most abundant cation in the human body and a critical cofactor in more than 300 enzyme systems. It participates in energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Despite its importance, an estimated 56–68% of Americans do not obtain enough Magnesium from their daily diet to meet the Recommended Dietary Allowance.

This formula is designed to support the cardiovascular system, brain function, kidney health, and bone integrity — areas where research suggests adequate Magnesium status plays a meaningful role. Throughout these Magnesium Complex reviews, we'll walk through the science behind each of those benefits so you can decide whether this supplement fits your wellness routine.

Not all Magnesium supplements are created equal. The form of Magnesium determines how well your body can actually absorb and use it. Nature's Sunshine chose Magnesium citrate and Magnesium malate — both classified as organic Magnesium salts — because they are chelated to organic acids, a structure associated with higher solubility and more efficient absorption compared to inorganic forms.

Magnesium oxide, one of the most commonly sold forms, was found to be virtually insoluble in water and only 43% soluble even in simulated peak acid secretion. By contrast, Magnesium citrate demonstrated 55% solubility in water alone. Choosing highly soluble forms means more of the Magnesium you take actually reaches your bloodstream.

Side effects are another consideration. Stomach-related issues like cramping and diarrhea are the most common complaints with Magnesium supplements, and they tend to occur more frequently with inorganic forms such as Magnesium oxide. The organic forms in this Magnesium Complex may be gentler on the digestive system for many individuals.

Because Magnesium supports so many body systems, a wide range of people may find this formula helpful. Adults who are concerned about heart health may appreciate that research consistently links higher Magnesium levels with reduced cardiovascular risk. Those focused on bone density — especially postmenopausal women — may benefit since Magnesium is required for vitamin D activation and calcium metabolism, both central to bone homeostasis.

People interested in nervous system support may also want to consider Magnesium. It acts as a natural NMDA receptor antagonist, modulating neuronal excitability, and deficiency is linked to symptoms such as muscle cramps, fatigue, numbness, and tingling.

Certain groups face a higher risk of Magnesium inadequacy: older adults (due to decreased absorption), individuals with gastrointestinal disorders, those with type 2 diabetes, people with alcohol dependence, and anyone on long-term medications like diuretics or proton pump inhibitors that can deplete Magnesium. If you fall into any of these categories and are wondering whether Magnesium Complex is right for you, our naturopath offers free consultations to help you think it through.

Take 2 capsules twice daily with a meal.

Each bottle contains 100 capsules. Taking the supplement with food may help with absorption and reduce the chance of digestive discomfort, which is the most commonly reported side effect of Magnesium supplements.

Keep in mind that Magnesium can interact with certain medications. It should be separated by at least 2 hours from bisphosphonates used for osteoporosis and taken at least 2 hours before or 4–6 hours after tetracycline or quinolone antibiotics, as Magnesium can form insoluble complexes that reduce their absorption. It may also reduce the absorption of gabapentin by approximately 20%. If you take diuretics or proton pump inhibitors, be aware that these medications can affect Magnesium levels — loop and thiazide diuretics increase urinary Magnesium loss, while long-term PPI use can cause hypomagnesemia. As always, consult your healthcare provider before adding a supplement if you take prescription medications.

Magnesium supplements are generally well tolerated, especially the organic forms used in this product. The most common side effects are stomach-related: softening of stool, nausea, cramping, or diarrhea. These tend to occur more at higher doses and are more frequent with inorganic forms like Magnesium oxide.

One meta-analysis found only minor differences in gastrointestinal disturbances between groups given placebo versus 520 mg Magnesium per day, and withdrawal rates were not significantly different between groups. Another meta-analysis found that only 3 of 13 studies (at doses of 120–973 mg/day) reported diarrhea leading to study withdrawal.

Hypermagnesemia (excess Magnesium) from supplemental intake is rare in individuals with normal kidney function, because the kidneys efficiently excrete excess Magnesium. However, risk is substantially elevated in individuals with impaired renal function. Signs of excess can include low blood pressure, muscle weakness, and fatigue. If you have kidney concerns, speak with your healthcare provider before supplementing.