Magnesium with Vitamin B6
Solgar
Magnesium with Vitamin B6
4.9
★ ★ ★ ★ ★
(436 ratings)
Magnesium 400 mg
Vitamin B6 25 mg
Score 55.0
Solgar Magnesium with Vitamin B6 offers a high dose of both nutrients, but its reliance on Magnesium Oxide significantly limits its absorption and overall effectiveness for many systemic health goals compared to products with more bioavailable forms. The B6 dose is substantial but in the standard Pyridoxine HCl form.
Quantity: 100 Tablet(s)Servings size: 3 Tablet(s) (33 servings)
Selected goals:
Other goals:
General Health
Energy
Stress Relief
Heart Health
Bone Health
leaderboard Score 55.0
Solgar Magnesium with Vitamin B6 offers a high dose of both nutrients, but its reliance on Magnesium Oxide significantly limits its absorption and overall effectiveness for many systemic health goals compared to products with more bioavailable forms. The B6 dose is substantial but in the standard Pyridoxine HCl form.
insights Analysis
This Solgar product combines 400mg of Magnesium as Magnesium Oxide with 25mg of Vitamin B6 as Pyridoxine Hydrochloride. Magnesium Oxide is a prevalent form but is well-known in nutrition circles for its low bioavailability, meaning much of the magnesium may not be absorbed effectively for systemic benefits like bone density or muscle relaxation, often exerting more of a laxative effect. The 25mg dose of Vitamin B6 is potent and supportive for various bodily functions, including energy metabolism and nerve function; however, it is a higher dose than the RDI and in the standard PN-HCl form, which some prefer to avoid in favor of the activated P5P form for long-term high-dose supplementation. Its overall efficacy for specific goals highly depends on the user's individual absorption of magnesium from the oxide form.
- Provides a high dose of magnesium (400mg) and Vitamin B6 (25mg) per serving.
- Magnesium and B6 are a synergistic combination for various metabolic and neurological functions.
- Magnesium is provided as Magnesium Oxide, which has poor bioavailability compared to other forms (e.g., citrate, glycinate), reducing its effectiveness for systemic benefits.
- The Vitamin B6 is in the Pyridoxine Hydrochloride form, which, while common, is not the activated P5P form, and high doses can be a concern for some individuals over long periods.
- Less effective for targeted health goals like brain or bone health where highly absorbed forms are crucial.
- High doses of magnesium (especially from oxide) can cause gastrointestinal upset, including diarrhea.
- Long-term high intake of Pyridoxine Hydrochloride (Vitamin B6) beyond 50-100mg daily has been associated with peripheral neuropathy in some sensitive individuals, though 25mg is generally considered safer, it is still significantly above the RDI.
$7.59($0.23 per serving)
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bolt Effectiveness for goals
Magnesium plays a crucial role in muscle contraction and relaxation. Some research suggests that magnesium supplementation may help reduce the frequency and intensity of muscle cramps, particularly in individuals with a deficiency or specific conditions like pregnancy. However, evidence varies, and it may not be universally effective for all types of cramps.
Vitamin B6 (pyridoxine) is a commonly recommended intervention for morning sickness. Several studies and clinical guidelines support its effectiveness in alleviating mild to moderate nausea and vomiting during pregnancy. It is often considered a safe first-line treatment option.
Magnesium contributes to the regulation of neurotransmitters involved in sleep, such as GABA. Research suggests that magnesium supplementation may improve sleep quality and reduce insomnia symptoms, especially in older adults and those with low magnesium levels. However, more extensive studies are needed to confirm these effects across all populations.
Some studies indicate that Vitamin B6 supplementation may help reduce certain PMS symptoms, such as mood swings, irritability, and breast tenderness. Its role is thought to be related to its involvement in neurotransmitter synthesis. Often, it is studied in combination with magnesium for this purpose.
Research suggests that the combination of magnesium and Vitamin B6 may be more effective than either supplement alone for reducing premenstrual syndrome symptoms. Magnesium can help with muscle relaxation and mood, while B6 supports neurotransmitter balance. This synergistic effect has been observed in several clinical trials.
schedule Dosage, timing & forms
The recommended dietary allowance (RDA) for adult men is 400-420 mg per day, and for adult women, it is 310-320 mg per day. Supplement dosages often vary, and it's important to consider the elemental magnesium content. The tolerable upper intake level (UL) from supplements is 350 mg of elemental magnesium.
Magnesium can generally be taken at any time of day, with or without food. Some individuals prefer to take it in the evening due to its potential calming effects, which may support relaxation. Splitting the dose throughout the day can also enhance absorption and minimize potential digestive side effects.
The recommended daily allowance (RDA) for adult men and non-pregnant women aged 19-50 is 1.3 mg per day. For adults over 50, it is 1.7 mg for men and 1.5 mg for women. The tolerable upper intake level (UL) for adults from supplements is 100 mg per day.
Yes, Magnesium and Vitamin B6 supplements can typically be taken together. They are often combined in formulations due to their complementary roles in various bodily functions. There is no evidence of adverse interactions when taken concurrently at recommended dosages.
Common forms include magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium malate. Magnesium citrate is often used for its laxative effect, while glycinate is known for good absorption and less gastrointestinal upset. Magnesium oxide has a lower bioavailability but is concentrated.
health_and_safety Safety & interactions
Generally, Vitamin B6 and Magnesium are considered safe to take together and are often combined in supplements due to their complementary roles. Some research suggests Vitamin B6 may enhance the cellular uptake and utilization of magnesium. No significant negative interactions are typically reported when taken within recommended dosages.
Many supplements combine Magnesium and Vitamin B6 due to their complementary roles in various bodily functions, particularly nerve and muscle health. This combination is often studied for its potential effects on conditions like premenstrual syndrome (PMS), mood regulation, and reducing muscle cramps. However, individual responses can vary.
Yes, magnesium can interact with several medications, including certain antibiotics (like tetracyclines and quinolones), diuretics, and bisphosphonates. It may also affect the absorption of certain acid-reducing drugs. It is advisable to consult a healthcare professional if you are taking prescription medications.
Yes, Vitamin B6 can interact with certain medications, such as levodopa, phenobarbital, and phenytoin, potentially altering their effectiveness. It may also interact with drugs used for tuberculosis or hydralazine. It's important to discuss all supplements with your doctor or pharmacist.
Common side effects of magnesium supplements include diarrhea, nausea, and abdominal cramping, especially with high doses or certain forms like magnesium citrate. These effects can often be mitigated by taking magnesium with food or reducing the dose. Most people tolerate magnesium well when taken within recommended limits.
Ingredients
| Ingredient | Amount per serving |
|---|---|
Vitamin B6 | 25 mg |
Magnesium | 400 mg |
Categories
Vitamin B6 70.0
Provides a substantial 25mg dose of Vitamin B6 as Pyridoxine Hydrochloride, which is a common and effective form for general B6 supplementation. However, it does not utilize the activated P5P form, which some users and nutritionists prefer for direct utilization.
Magnesium 55.0
Contains a high dosage of 400mg of elemental magnesium, but it is exclusively in the Magnesium Oxide form, known for its poor absorption for systemic benefits. This significantly limits its efficacy compared to products using more bioavailable magnesium compounds.
Goals
Energy 65.0
Magnesium and B6 are crucial cofactors for energy metabolism. While 400mg of magnesium is provided, the poor bioavailability of magnesium oxide means less is actually absorbed for cellular energy production, thus limiting its full potential compared to better-absorbed forms. The B6 component is beneficial for energy conversion.
General Health 65.0
As essential nutrients, magnesium and B6 support overall bodily functions. However, the choice of magnesium oxide as the primary form diminishes the product's potential for comprehensive systemic benefits due to its limited bioavailability.
Metabolism Boost 65.0
Both magnesium and Vitamin B6 serve as cofactors in numerous enzymatic reactions involved in macronutrient metabolism. The presence of these nutrients supports metabolic processes, but the suboptimal magnesium form limits the maximum potential for a 'boost'.
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