Magnesium supplements are vital for your body as it does not naturally produce this essential mineral, necessitating its intake through dietary sources. Critical bodily functions such as blood sugar regulation, muscle contraction, nerve function, blood pressure maintenance, and DNA synthesis rely on magnesium, underscoring the importance of meeting daily requirements for this nutrient1.
Despite the presence of magnesium in various foods such as beans, vegetables, and seeds, the majority of individuals consume diets lacking in sufficient magnesium levels, posing potential health risks.
Augmenting your magnesium intake through supplements offers a convenient solution to address this deficiency. Moreover, magnesium supplements offer potential health benefits ranging from blood sugar regulation to enhancing sleep quality. Balanced diets can help too.
1Table of Contents
What is Magnesium?
Magnesium are naturally occurring in a diverse array of foods and are readily accessible in supplement form, as well as being an ingredient in antacids and laxatives. This mineral serves a pivotal role, aiding over 300 enzymes in executing a multitude of chemical reactions within the body. These reactions include crucial processes such as protein synthesis, bone fortification, and the regulation of blood sugar, blood pressure, as well as muscle and nerve functions. Magnesium2 also functions as an electrical conductor, facilitating muscle contractions and maintaining a steady heartbeat.
A significant portion of magnesium, more than half, is stored in our bones, with the remainder distributed throughout various tissues across the body.
2How To Choose the best Magnesium Supplements?
Navigating the myriad of products available can pose a challenge when seeking the ideal fit for your needs. This article aims to assess some of the leading magnesium supplements characterized by:
Furthermore, we’ve steered clear of magnesium supplements containing magnesium oxide due to its documented low bioavailability, meaning the body absorbs minimal amounts. Additionally, magnesium oxide can act as a laxative, which may not be conducive to consumption before bedtime. Source3.
310 Best magnesium supplements
41. Klean Athlete Klean Magnesium
Each capsule of this supplement contains 120 mg of magnesium glycinate, a preferred form of the mineral for individuals prone to digestive discomfort with other magnesium supplements.
This supplement offers a lower dosage per capsule compared to many alternatives on the market, making it suitable for those requiring a lower intake.
Additionally, Klean Athlete holds certification from NSF International, an organization dedicated to rigorously testing supplements to guarantee they adhere to stringent standards for both quality and safety.
52. Nature Made Magnesium Citrate
Containing 250 mg of magnesium per serving, this supplement is an excellent choice for individuals seeking to enhance their intake of the mineral for improved sleep support.
Formulated with magnesium citrate, a highly absorbable form of magnesium, this product ensures optimal absorption by the body compared to other forms. Source4.
Furthermore, this supplement is certified by the United States Pharmacopeia (USP), a reputable third-party organization renowned for establishing rigorous standards regarding the purity and potency of supplements.
63. Thorne Research Magnesium Bisglycinate Powder
This option is ideal if you find swallowing pills challenging or prefer the flexibility of blending your supplements into your food or drinks.
Magnesium glycinate, in this formulation, is bound to the amino acid glycine. Studies conducted5 on animals and in test tubes suggest that glycine possesses calming properties on the brain, making it beneficial for promoting better sleep.
Utilizing a chelated form of
magnesium glycinate enhances absorption efficiency.
Unlike other magnesium powders, this product is solely flavored with monk fruit concentrate and is devoid of added sugars, thickeners, artificial flavors, and colors. Its flavor and ease of use receive commendable reviews.
Thorne products undergo production in laboratories that adhere to stringent quality and safety standards established by NSF International and the Therapeutic Goods Administration (TGA), the regulatory authority in Australia responsible for supplement assessment.
Furthermore, they are an excellent choice for competitive athletes due to their NSF Certified for Sport designation, ensuring they are free from over 200 substances prohibited by numerous major sports organizations.
74. Pure Encapsulations Magnesium Liquid
Pure Encapsulations provides a liquid alternative for those who prefer a magnesium supplement in this form. This liquid magnesium citrate is formulated without artificial sweeteners or colors, utilizing natural fruit flavors, apple juice concentrate, and stevia extract to enhance its taste. Additionally, it is certified gluten-free and verified non-GMO for added assurance.
For optimal effectiveness, it is suggested to ingest 1 teaspoon (5 mL) with a meal once daily, or as advised by a healthcare professional.
It’s worth noting that this supplement includes a significant amount of vitamin B6. Therefore, caution should be exercised when taking it alongside a multivitamin or other supplements containing vitamin B6.
85. Trace Minerals Mega-Mag Liquid
If you’ve received a diagnosis of magnesium deficiency, Trace Mineral Mega Mag merits consideration as a solution.
This liquid supplement delivers 95% of the Daily Value (DV) of magnesium, utilizing magnesium chloride, a form commonly employed to address low blood magnesium levels.
Conveniently presented in liquid form, this supplement is devoid of artificial ingredients and added sugars. Its ingredients include magnesium, chloride, sodium, potassium, sulfate, and boron.
Trace Minerals supplements undergo third-party testing by Labdoor and are produced in a facility registered under Current Good Manufacturing Practice (CGMP) standards.
Due to its potent taste, it’s advisable to dilute the liquid with water, juice, or food before consumption.
96. Klaire Labs Magnesium Glycinate Complex
Apart from promoting better sleep, magnesium’s calming influence on the nervous system has the potential to alleviate anxiety symptoms.
This product’s capsules combine a blend of chelated magnesium glycinate with magnesium oxide. While magnesium glycinate is commonly utilized to aid in sleep and manage anxiety, magnesium oxide is frequently studied in research concerning anxiety, although further investigation into magnesium’s efficacy for anxiety is warranted.
Klaire Labs Magnesium Glycinate Complex stands out as one of the top magnesium supplements for anxiety. It undergoes third-party testing, is manufactured in a CGMP-certified facility, and is devoid of artificial colors, flavors, and preservatives.
Each capsule contains 100mg of magnesium. The recommended dosage is to take one capsule 1-3 times daily, depending on individual needs and as directed by a healthcare professional.
107. Nutricology Magnesium Chloride Liquid
If you prefer magnesium supplements in liquid form, consider NutriCology’s Magnesium Chloride Liquid, which offers an easily absorbable magnesium source. It’s important to note that this option provides lower magnesium amounts per serving compared to others, delivering only 16% of the daily value in just half a teaspoon. Consequently, multiple doses may be necessary.
Rest assured, this product undergoes third-party testing and is manufactured in an NSF-registered facility, ensuring its quality and reliability.
Ensure precise dosing by measuring your intake accurately and mixing it with at least 8 ounces of your preferred beverage. This practice facilitates proper dilution and helps mitigate any potential metallic taste.
Points to Keep in Mind:
This magnesium supplement may have a metallic taste, hence it’s advisable to blend it into a flavored beverage for enhanced palatability.
The suggested dosage typically ranges from 2 to 3 times per day, tailored to suit your specific requirements and preferences.
Important
Did you know that magnesium supplements are widely sought after as a remedy for leg and foot cramps, a discomforting condition that can disrupt sleep or exercise routines? While a deficiency in magnesium can indeed contribute to muscle cramping, these supplements are often utilized regardless of whether individuals are genuinely deficient.
However, current evidence does not strongly support the efficacy of magnesium supplements in treating muscle cramps. A review by Cochrane, analyzing seven randomized controlled trials examining the effects of magnesium supplements on muscle cramps, found no significant difference in cramp intensity or duration between those taking supplements and those given a placebo over a one-month period. Additionally, data on participants’ magnesium blood levels at the trials’ outset were unavailable, making it unclear whether the cramps stemmed from a deficiency or other factors. Source6.
11Final Words
Although magnesium supplements are typically safe for most healthy adults, there are situations where their use may not be advisable.
Individuals with conditions such as diabetes, heart disease, digestive disorders, or kidney disease may need to exercise caution with magnesium supplements. It’s crucial to consult a healthcare provider to assess whether a magnesium supplement is suitable for your specific circumstances.
Additionally, magnesium can interact with certain prescription medications, such as antibiotics and certain heart medications. If you are currently taking medication, it’s essential to seek advice from your healthcare provider before introducing a magnesium supplement into your regimen.
12FAQs
What are the benefits of taking magnesium supplements?
Magnesium supplements offer a range of benefits for overall health. They support muscle function, promote relaxation, aid in energy production, and help regulate blood pressure and blood sugar levels. Additionally, magnesium supplements may improve sleep quality and contribute to bone health.
How do I know if I need to take magnesium supplements?
Several signs may indicate a magnesium deficiency, including muscle cramps or spasms, fatigue, headaches, and irregular heartbeat. If you suspect you may be deficient in magnesium or have a condition that affects magnesium absorption, such as gastrointestinal disorders, consulting with a healthcare provider can help determine if supplementation is necessary.
What are the different types of magnesium supplements available?
Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride, among others. Each type has unique properties and absorption rates. For example, magnesium citrate is well-absorbed and often used for digestive issues, while magnesium glycinate is gentle on the stomach and may promote relaxation.
Are there any potential side effects or interactions with magnesium supplements?
While magnesium supplements are generally safe for most people when taken as directed, they can cause gastrointestinal symptoms such as diarrhea or upset stomach, particularly when taken in high doses. Additionally, magnesium supplements may interact with certain medications, including antibiotics, diuretics, and medications for heart conditions. It’s essential to discuss any existing health conditions and medications with your healthcare provider before starting magnesium supplementation.
