Magnesium is a vital mineral that helps properly function your body. It’s the fourth most abundant mineral in your body, responsible for hundreds of metabolic processes.
Why magnesium supplements? This mineral can’t be produced in your body, meaning you need to obtain it from your diet. It’s recommended that you take 400-420 mg of magnesium daily if you’re a man. For women, the dosage should be 320-360 mg. Eating magnesium-rich foods or taking supplements will help you to achieve this.
Foods, including legumes, seeds, nuts, and leafy greens are a good source of magnesium. However, if you’re not a big fan of these foods, then a good supplement can fulfill your daily requirement for this mineral.
There are so many magnesium supplements available in drugstores and supermarkets. But which one would be a better choice for you?
Today we will discuss some magnesium supplements that will help you find the best one for you.
Some of the Best Magnesium Supplements are:
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Before you go for any of these magnesium supplements, you need to know that there are several types of magnesium with their functionality. It will help you to find the right one from the supplements mentioned below.
1. Life Extension Magnesium Caps
Why we picked it: Good rating, nutritional value, higher standards.
These capsules are made with four different types of magnesium, meaning that you can meet your daily dose of magnesium with just one tablet. It can help you with over 300 different biochemical reactions in your body. Life Extension Magnesium Caps are entirely safe to take and can improve your bone health and metabolic profile.
Highlights:
- 500mg of a daily serving
- Suitable for those with anxiety issues
- Take 1 to 3 capsules per day, with or without food
- Great for cardiovascular health
- Perfect for the vegetarians
- Made of magnesium oxide, citrate, succinate, TRAACS magnesium lysyl glycinate chelate 500mg, vegetable cellulose (capsule), microcrystalline cellulose, stearic acid, silica, citric acid.
Who Makes It:
The product is made by Life Extension, a company that sells vitamins and supplements. It aims to expand the healthy human lifespan by developing methods to suppress disease. The company is located in Fort Lauderdale, Florida.
Pros:
- 100% vegetarian
- Contains 4 types of magnesium
- Easy to consume
- Worth the money
- Serves 500 mg of magnesium daily
- Fights widespread magnesium deficiency
Cons:
- May have a laxative effect if taken in high doses.
- Have not been evaluated by the FDA
- No mention about the safety for pregnant women
2. Metagenics Mag Glycinate
Why we picked it: Higher rating, user satisfaction, purity test, and excellent nutritional value.
This highly absorbable tablet is designed to improve the intestinal tolerance of magnesium. It contains lower calorie, fat, carbohydrate, and added sugar content. It’s vegetarian and good for those who suffer from muscle cramps, and poor nervous system.
Highlights:
- Highly absorbable
- Ingredients: Magnesium (as magnesium bis-glycinate), microcrystalline cellulose, cellulose, stearic acid (vegetable), croscarmellose
- Improves muscle system and prevents cramps
- Doesn’t depend on stomach acid to be absorbed.
Who Makes It:
The product is developed by Metagenics, a company that makes vitamins and minerals supplements for healthcare. It helps to improve patients’ health through personalized medicine and high-quality supplements. The headquarter of Metagenics is located in California, USA.
Pros:
- Gluten-free, non-GMO, and vegetarian.
- Safe and easy to use.
- No flagged inactive ingredients
- Organic
- Helps to prevent nocturnal leg muscle cramps
- Does not depend on stomach acid for absorption
Cons:
- Not suitable to cure any disease
- The labeling and dosage aren’t listed so, which may confuse people.
- Overdose may cause diarrhea, stomach upset, and nausea
3. Doctor’s Best Magnesium
Why we picked it: product purity, safe ingredients, high nutritional value, and user satisfaction.
Doctor’s Best Magnesium contains high-quality magnesium glycinate, which is better absorbable than other magnesium types. It helps to improve your energy level, bone density, and promote better sleep.
Highlights:
- Better absorbability.
- Minimal laxative effect
- Optimize GI tolerance and bioavailability
- Chelated with the amino acids glycine and lysine
- Ingredients: Magnesium, Microcrystalline cellulose, magnesium stearate (vegetable source), croscarmellose sodium, stearic acid, modified cellulose (coating).
Who Makes It:
The supplement is manufactured by Doctor’s Best, a nutritional supplement company that offers more than 200 products to keep you healthy and fit. Founded in 1990, this company uses branded ingredients to make the supplements, maintaining high-quality standards.
Pros:
- Organic
- Not buffered
- 100% chelated
- Gluten-free, non-GMO, Vegan
- Reduce stress, headaches, blood pressure.
- Improves memory
Cons:
- Hard to swallow
- Overdose may cause diarrhea, vomiting, etc
4. Pure Encapsulations Magnesium
Why we picked it: Customer satisfaction, pure ingredients, safety, and overall health benefits it provides.
Pure Encapsulations Magnesium is a magnesium glycinate supplement that is mainly developed for sensitive individuals. It supports enzymatic and physiological functions by promoting the metabolism and utilization of many essential nutrients. It’s also essential for neuromuscular contraction and cardiac function.
Highlights:
- Magnesium serving per tablet: 109 mg
- Helps utilize B-complex vitamins, vitamin C, and vitamin E.
- Pure ingredients.
- Supports cardiometabolic, neurocognitive, and musculoskeletal health.
- Ingredients: Magnesium glycinate, vegetarian capsule (cellulose, water), ascorbyl palmitate.
Who Makes It:
This product is manufactured by Pure Encapsulations who makes hypoallergenic, research-based dietary supplements. It helps you to achieve perfect health by providing supplements made of pure and premium ingredients. Founded in 1991, Pure Encapsulations is located in Sudbury, Massachusetts, United States.
Pros:
- Hypoallergenic, Gluten-free, & non-GMO
- Contains pure ingredients
- Free from artificial sweeteners and colors
- Supports nutrient metabolism
- Improves overall health
- Unlike other supplements, it doesn’t contain magnesium stearate
Cons:
- Not suitable for individuals with kidney disease.
- Not suitable for someone with mold allergy
- Diarrhea, nausea due to overdose
5. Jigsaw Health Magnesium
Why we picked it: User rating, premium quality, only TIME-RELEASE MAGNESIUM SUPPLEMENT.
Jigsaw Health Magnesium is a premium quality magnesium supplement that contains slow-release, bioavailable magnesium malate tablets. This consumer lab approved tablet is highly absorbable (85%). This is the only supplement in the world that puts together Albion’s premium, organic dimagnesium malate into a time-released formula.
Highlights:
- Reduce magnesium deficiency symptoms up to 63%
- Increase RBC magnesium (30%) and serum magnesium (22%)
- Can be tolerated at a high dosage.
- Combined with malic acid
Who Makes It:
This amazing supplement is developed by Jigsaw Health, a company that uses only quality ingredients to make health and energy products. Also known as “The Magnesium People,” this company was founded in 2005. Since then, it has been focusing on Magnesium featuring Sustained Release Technology (w/SRT®). This technology controls the release of active ingredients to make sure absorption can happen over time.
Pros:
- Dairy-free, gluten-free, soy-free, non-GMO, vegan
- No digestive discomforts
- Provides energy
- easy to swallow
- It’s the only time-release magnesium supplement
- It’s consumer lab approved
Cons:
- Irritation
- Nausea, headaches, cold sore
- Weight gain
- time-release doesn’t work for everyone
6. Bluebonnet Chelated Magnesium
Why we picked it: Nutritional value, suitable for vegan people, critical for enzyme function.
Bluebonnet Chelated Magnesium is a combination of Magnesium Bisglycinate & Magnesium Oxide, Albion Chelated Mineral. This dietary supplement supports energy production. It’s easy to swallow and gentle to your digestive tract.
Highlights:
- Serving 200mg
- contains 120 tablets
- Contains magnesium from Magnesium Bisglycinate & Magnesium Oxide, Albion Chelated Mineral
- Great for stress relief
Who Makes It:
This chelated magnesium is made by BlueBonnet, the company responsible for making nutritional supplements as close to nature as possible. Founded and operated by three generations of the Barrows family, it produces non-GMO, who food-based products without artificially-derived colors, flavors, or sweeteners.
Pros:
- Stress relief
- Gluten-free, non-GMO, vegan
- No unnecessary additives
- Reduces migraine
- Supports energy production
- Good for those with lactose intolerance
Cons:
- Loose motion
- Back pain
- Difficult waking up in the morning
7.Good State Health Solutions Ionic Magnesium
Why we picked it: High quality, superior to pills, great for both physical and mental health.
Good State Health Solutions Ionic Magnesium is a mineral supplement that comes with versatile health benefits. It is water-soluble and more absorbable than pills. It’s easy to consume, just mix it with a 1/2 cupful of water or juice and drink.
Highlights:
- Promotes mental and heart health.
- Controls blood pressure
- High bioavailability & ion nature
- Superior to pills
- Comes with a convenient measuring cap
- Nano-Sized Mineral Technology
- Ingredients: Magnesium – 100 mg Elemental (400 mg per serving), Fulvic Acid (2 mg per serving)
Who Makes It:
The product is developed by Good State, a USA-based company responsible for developing a liquid form for all of your vital dietary supplements. After working in major retails vitamin stores, Nicholai Jablokov, the president of Good State Inc., is now helping people with his product. All the supplements are made in an FDA-inspected GMP facility and tested for heavy microbes, metals, and other contaminants.
Pros:
- Easy to swallow
- No artificial additives
- High absorption
- Beneficial for both physical and mental health
- Great for pregnant women
- Your body can fully utilize it as its ionic mineral
Cons:
- Metallic taste
- Diarrhea, vomiting, and other stomach problems
8. Kal Magnesium Glycinate
Why we picked it: Good rating, easy to digest, safety, availability.
Kal Magnesium Glycinate is a magnesium supplement designed to provide calmness and healthy muscle function. This vegan-friendly tablet is made in the company’s facility and is available in both original and lemon-lime flavor.
Highlights:
- Chelated and highly bioavailable
- ActivTab technology provides easy digestion
- Non-buffered
- Serving 400 mg of magnesium
Who Makes It:
This supplement is made by KAl, a company responsible for making vegan-friendly vitamin and mineral supplements since 1932. All of their products are developed in their facility, maintaining high standards. The supplements are soy-free, gluten-free, and contain no artificial additives.
Pros:
- Vegan, gluten-free, dairy-free.
- Reduce insomnia
- Easily absorbed
- Improves muscle function
- Provides natural calmness
- Promotes stronger bones and a healthier heart as you age
Cons:
- Contains magnesium stearate, which is a GMO filler
- Skin irritation
- Might contain arsenic
9. Solaray Magnesium Glycinate
Why we picked it: lab-verified, nutrition profile, highly recommended by the customers.
Solaray Magnesium Glycinate is a dietary supplement that contains 120 vegetarian capsules. It’s great for those who have cardiovascular or bone health problems. By having 4 capsules every day, you will 400 mg of magnesium glycinate serving.
Highlights:
- Served in vegetarian capsules.
- Lab verified and certified
- Serving 400 mg per day (4 tablets)
- Does not contain metals, microbes, bacteria, herbicides, pesticides, major allergens
- 100% vegetarian
Who Makes It:
The company responsible for developing this supplement is Solaray. Since 1973, this company has been formulating herbal blends for particular health benefits. Due to its high-quality supplements, Solaray has become a trusted brand to provide health and natural food supplements worldwide. All of their products are tested for heavy metals, pesticides, purity, and major allergens, thus maintain a high standard.
Pros:
- 100% vegetarian
- Improves bone & muscle health
- Promotes healthy heart
- Highly absorbable
- Reduces anxiety and helps to sleep
- Nutraceutical’s lab verified
Cons:
- Need to take 4 large capsules, which isn’t convenient for all
- Deceptive labeling
- You may feel hot, and your body may start shaking.
- Contains magnesium stearate, which is a GMO filler
10. The Vitamin Shoppe Magnesium Citrate
Why we picked it: Availability, customer satisfaction, easy to digest, price
The Vitamin Shoppe Magnesium Citrate is a magnesium supplement that provides muscle relaxation and promotes better nerve functions. Besides, it can improve your energy production. It contains 300 tablets, and you will get 200 mg of serving per tablet.
Highlights:
- Sourced 100% from citrate
- Crucial for bodily function
- Ingredients: 200 MG Magnesium (As Magnesium Citrate)
- Promotes smooth digestion, bone health, and healthy blood pressure.
- Contains 300 tablets
- 200 mg serving per tablet
- Does not contain animal derivates and artificial colors
Who Makes It:
This supplement tablet is developed by The Vitamin Shoppe, a New Jersey-based retailer for nutritional supplements. The company develops high-quality, cutting-edge supplements, superfoods, natural beauty products, etc. to help you to lead a healthy and happy life. With the VShoppe app and more than 780 shops across the country, you can easily get your desired product.
Pros:
- Improves calcium absorption
- Better digestion
- Improves the quality of sleep
- Healthy bones and muscles
- Controls blood pressure
- Gluten-free
Cons:
- Contains magnesium stearate, a GMO filler
- Not suitable for pregnant women
- Might react with other medications
Benefits of Magnesium Supplements
Magnesium can help you with the following:
- Creating energy
- Forming protein
- Maintain gene
- Muscle movements
- Regulating nervous system
- Boosting exercise performance
- Fighting depression
- Controlling type-2 diabetes
- Lowering blood pressure
- Reducing inflammation
- Preventing migraine
- Reducing insulin resistance
- Improving PMS symptoms
Common Magnesium Types
The following are some of the common types of magnesium you need to know before you go for any supplement.
Magnesium Citrate: It’s the salt form of magnesium combined with citric acid. Found naturally in citrus fruit, magnesium citrate is absorbed relatively well by your body.
Magnesium Chloride: It’s a magnesium salt that contains chlorine. Magnesium chloride is absorbed well by your digestive tract and can be used to treat constipation and heartburn.
Magnesium Hydroxide: Also known as milk of magnesia, magnesium hydroxide is commonly used to treat heartburn and constipation.
Magnesium Aspartate: Another popular type of magnesium supplement that is highly absorbed by the human body.
Magnesium Glycinate: Compared to other supplements, magnesium glycinate is absorbed in different areas of your intestine. Besides, it has a less laxative effect than others.
How to Pick a Good Magnesium Supplement
You may find it challenging to choose the right supplement when there are numerous options. Not all magnesium supplements are equally created. To get the right supplement, first, you need to determine what you want to address in your body.
The following contains the characteristics of different types of magnesium, which will help you to find the right one for you:
- Magnesium malate is great for muscle soreness and energy.
- Magnesium threonate is the best option for brain and memory boosting.
- Try magnesium oxide if you have constipation.
- Magnesium citrate helps to relax.
- Magnesium chloride promotes better absorption.
Also Read: Best Carnitine Supplements
Who Can Take the Supplements?
Not everyone needs the supplements. You can also take your daily dose of magnesium from the regular foods. However, if you have the following conditions, you need to take supplements under the supervision of a nutritionist:
- You have magnesium deficiency even after healthy eating.
- You have severe insomnia.
- You are suffering from muscle pain, back pain for a long time.
- If you have diabetes
- Seizures
- Loss of appetite
However, if you have any physical conditions or you’re on medications that may react with the supplements, you must avoid taking them or consult your doctor before taking any.
How to Take The Supplements
As you’ve decided to go with the supplements, you need to know how to take them. Depending on the brand, the recommended dosages of magnesium for a healthy adult should be 200-400 mg per day.
According to the Food and Nutrition Board of the Institute of Medicine in the United States, the upper tolerance level for magnesium supplements is 350 mg, below which you may experience a digestive issue.
However, if you have magnesium deficiency, you may have to go for a higher dose. You’re highly recommended to consult a nutritionist before doing so.
Based on the serving per tablet, you can take 1 to 4 tablets every day, with or without food. But, do not forget to read the particular instructions on the packaging before consuming them.
Some FAQs Regarding Magnesium
Q1. Can you overdose on magnesium?
A. No, you can’t. Although magnesium is excellent for your health, too much consumption may cause irregular heartbeat, lethargy, and digestive issues.
Q2. I am having nausea after taking the supplements. Is it normal?
A. Nearly all forms of magnesium supplements have laxative effects. So it’s quite normal to have some digestive issues, such as nausea and vomiting. However, if you have kidney problems, you should avoid these supplements.
Q3. Can I have magnesium supplements when I am pregnant?
A. You can take supplements as there are mineral deficiencies during pregnancy. However, you’re highly suggested to consult a doctor before doing so.
Magnesium Rich Foods
While you’re taking supplements to treat your mineral deficiency, there are some foods that can be an excellent source of magnesium. Including them in your daily diet may help reduce your need for supplements.
Some magnesium-rich foods are:
- Fruits: Fig, banana, avocado
- Leafy greens: kale, spinach
- Legumes: chickpeas, black beans, and kidney beans
- Seeds and nuts
- Vegetables: broccoli, green beans, cabbage, asparagus, artichokes, brussels sprouts.
- Seafood: Salmon, tuna, mackerel
Also Read: Best HMB Supplements
Final Thoughts
Magnesium is an essential mineral for your body. It’s responsible for hundreds of biochemical reactions in your body. Magnesium can improve your bone health, reduce stress, fight depression, and many more.
However, you may not get it enough even if you eat healthily. That’s why you need to take a supplement while having food rich in magnesium.
There are so many magnesium supplements available in the shops and online. You can buy any of them, depending on your needs.
It is highly recommended that you talk to a doctor or nutritionist before going for these supplements. Some of them may interact with your current medications, which you can avoid by consulting a doctor.
