The Ultimate Guide to Puori M3

Puori M3

Designed to restore and replenish depleted intracellular magnesium,  Puori M3 is created using only the most absorbable organic forms of magnesium (magnesium taurinate and magnesium gluconate) and zinc (zinc picolinate). Magnesium is the fourth most abundant mineral in the body, and is essential to our existence. It has a major influence on around 325 enzymatic reactions within the body. Puori M3 is certified and tested for banned substances, purity and concentration by the independent laboratory IFIT (International Fitness Ingredient Testing) and is awarded 5 out of 5 stars. It contains a unique blend of malic acid and vitamin B6 to ensure maximum absorption of zinc and magnesium.


– Maintains electrolyte balance: Magnesium helps regulate the levels of common electrolyte minerals, such as calcium, potassium and zinc.

– Essential for muscle function: Magnesium is involved in the formation of cross bridges in muscle tissue, without which muscle contraction, and therefore power output is reduced.

– Reduces fatigue: Magnesium and malic acid are central components in intracellular energy production. Vitamin B6 also helps to reduce fatigue by contributing to the production of haemoglobin, the oxygen carrying molecule in red blood cells.

– Increases insulin-like growth factor levels (IGF-1): Deficiencies in magnesium and zinc lead to a progressive and often marked decrease in growth by reducing IGF-1. Supplementing with Puori M3 can prevent this. (1)

– Improves sleep: Magnesium is required for normal sleep regulation. (12)

– Reduces inflammation: Magnesium has been shown to reduce systemic markers for cellular inflammation. (13)

– Assists protein breakdown: Vitamin B6 is involved in the process of amino acid metabolism.


The RDA for magnesium is 400mg per day.

Physical activity can have a huge impact on intracellular magnesium levels, as magnesium is lost through sweat. The more physically active you are, the more magnesium is required to replenish depleted levels. Dr. Seeling, an internationally recognized magnesium specialist, recommends that athletes in training obtain at least 6-10mg/kg of magnesium per day. Some experts even suggest that athletes competing in high-intensity sports have a 10 – 15% increased requirement for magnesium.

The RDA for zinc is 15mg per day.

Each Puori M3 capsule contains 100mg of magnesium and 5mg zinc, so we recommend taking 3 capsules per day to give you a daily serving of 300mg of magnesium and 15mg of zinc.


– There are two optimal times to take Puori M3 each with their own benefits:
  1. Early in the day with a meal containing protein (14) and medium chain triglycerides (MCTs) to improve absorption. Ideally the capsules should be taken alongside our O3 and D3 products for maximum benefit and simplicity.
  2. Alternatively Puori M3 can be taken 30 minutes before bed, on an empty stomach to aid sleep.

– Avoid taking Puori M3 with dairy products, as calcium can compete with magnesium for absorption. (15)

– In addition to calcium, food and drink containing any of the following minerals may reduce magnesium bioavailability: phosphorous, copper, iron and manganese.

– Minimize dietary intake of products containing high levels of refined sugar and phytic acid (whole flours, grains and bran). A diet rich in these foods can cause a reduction in magnesium levels.

– Alcohol can also inhibit the absorption of Puori M3.


Keep Puori M3 in a cool, dark place (preferably in the fridge).


– Dark green leafy vegetables: Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which is what gives green vegetables their color) contains magnesium.

– Avocado: Avocados have 29mg of magnesium per 100g.

– Mackerel: Wild-caught mackerel contains around 76mg of magnesium per 100g.

– Oysters: Oysters provide the most zinc of any food. One raw oyster provides around 5mg of zinc.

1. Dørup, Inge, et al. “Role of insulin-like growth factor-1 and growth hormone in growth inhibition induced by magnesium and zinc deficiencies.” British Journal of Nutrition 66.03 (1991): 505-521.
2. Chollet, Didier, et al. “Magnesium involvement in sleep: genetic and nutritional models.” Behavior genetics 31.5 (2001): 413-425.
3. Chacko, Sara A., et al. “Relations of dietary magnesium intake to biomarkers of inflammation and endothelial dysfunction in an ethnically diverse cohort of postmenopausal women.” Diabetes Care 33.2 (2010): 304-310.
4. McCance, R. A., E. M. Widdowson, and H. Lehmann. “The effect of protein intake on the absorption of calcium and magnesium.” Biochemical Journal 36.7-9 (1942): 686.
5. Bohn, Torsten. “Dietary factors influencing magnesium absorption in humans.”Current Nutrition & Food Science 4.1 (2008): 53-72.