Magnesium is the most-bought supplement in South Africa and the most-confused. This is the 2026 buyer's guide — what to spend money on, what to ignore, and how to read the label so you don't get sold oxide at a glycinate price.
The picks at a glance
- Best for sleep and anxiety — magnesium glycinate (bisglycinate). 300–400 mg elemental in the evening.
- Best for constipation — magnesium citrate. 300–500 mg in the evening with water.
- Best for cognition and brain support — magnesium L-threonate. 1,000 mg twice daily.
- Avoid as a daily form — magnesium oxide. ~4% absorption. Only useful as a short-term laxative.
How to read a magnesium label in South Africa
- Find the form. "Magnesium (as bisglycinate)" or "as glycinate" — good. "Magnesium oxide" — skip. No form listed — assume oxide.
- Find the elemental weight. A serious brand lists both the compound weight (e.g., 1,500 mg glycinate) and the elemental weight (e.g., 300 mg magnesium). If only one number is given, suspect.
- Check the serving size. A "300 mg per serving" claim where the serving is 4 capsules is not the same as 300 mg per capsule.
- Look for batch testing. A real brand publishes COAs or at least references the testing lab.
The Vivid pick
Vivid's Magnesium glycinate is a fully reacted Albion/Balchem bisglycinate at 300 mg elemental per serving. Both compound and elemental weights are printed on the label. ISO 17025-aligned batch testing per lot.