Magnesium lactate
Magne B6, Magnespasmyl, Magnelis B6
Forms: Alone (e.g. Magnespasmyl) or with vitamin B6 (Magne B6, Magnelis B6); the Forte versions of these contain magnesium citrate instead. Other magnesium salts have their own cards.
Other esters and forms: Magnesium, Magnesium aspartate, Magnesium carbonate, Magnesium chloride, Magnesium citrate, Magnesium gluconate, Magnesium glycinate (bisglycinate), Magnesium hydroxide, Magnesium L-threonate, Magnesium malate, Magnesium orotate, Magnesium oxide, Magnesium sulfate (Epsom salt), Magnesium taurate
Magnesium salt of lactic acid, best known from Magne B6 tablets. Absorbed as well as chloride and aspartate and better than oxide.
Legal status: Sold freely as a supplement; some products are registered OTC medicines; not prohibited in sport.
What it gives
What people use it for and what the sources report. Strength is a general category from the literature: mild, clear or strong.
Purpose
Taken for stress, fatigue, cramps and sleep, and to replace magnesium lost in heavy sweat or with diuretics; sold over the counter for magnesium deficiency. It corrects low magnesium; with normal levels, effects on cramps, sleep and performance are small or unproven.
What people seek and what studies show
In 264 stressed adults with low blood magnesium (not athletes), lactate with or without B6 cut stress scores by over 40%, with no overall difference; there was no placebo group. In athletes, hard training raises sweat and urine losses and may lift needs by 10–20%, but extra magnesium has not improved performance when status is adequate.
Effects
Evidence: Limited human data — some human studies, small or short
Sought effects by goal (as reported)
Possible side effects
Possible does not mean certain: whether they appear depends on dose, duration, individual response and monitoring. Below — what to watch for and how to notice it early.
1 possible side effect
level · how often it is reportedWhat the levels mean
Level: general category from the literature, not your personal risk
How often
- common
- reported often
- possible
- reported in some people
- rare
- reported occasionally
How to lower the risks
For 1 of 1 possible side effect there are specific ways to lower the chance: everyday measures, supplements and options a doctor may consider. No measure removes a risk completely.
Low-level side effects
How each option helps (2)
- Working with a doctor — Assesses persistent vomiting or severe belly pain (possible pancreatitis or gallstones) and adjusts prescribed GLP-1 treatment when nausea persists.
- Pancreatin + dimeticone (Pankreoflat) — May ease heaviness and gas after meals; can cause nausea or diarrhea. Not for pork or cow's milk protein allergy (anaphylaxis reported) or early acute pancreatitis.
Check-ups and blood tests
Which tests and check-ups to do and when. This is a guide — agree the exact schedule with a sports physician.
For women
For leg cramps in pregnancy, a Cochrane review found the magnesium trials conflicting; in pregnancy, discuss it with a doctor first.
Myth & fact
“Vitamin B6 makes magnesium work much better.”
In stressed adults, magnesium lactate with B6 was no better than magnesium alone overall; an advantage appeared only in the most stressed subgroup.
Combinations
No specific combination notes for this substance yet. The stack check still adds up side effects that several substances share.
Sources
Possible side effects by body system, combinations, how to lower the risks and which tests to do — free.
Open the stack check