How to Choose the Best Magnesium Supplement
Finding the right magnesium supplement can be daunting. Thankfully, this buyer’s guide will steer you in the right direction, so when you are out shopping, you will know exactly what to look for.
What are Magnesium Supplements?
Magnesium is a key mineral that plays a vital role in almost every aspect of a person’s health, supporting a healthy sleep cycle, regulating nerve and muscle function, balancing blood pressure, lowering blood sugar levels, as well as supporting bone density and strength.
Naturally, magnesium can be found in various foods, and it is also added to certain fortified foods. For instance, most absorbable magnesium can be found in legumes, seeds, nuts, whole grains, and dark green vegetables, such as spinach and kale. Furthermore, by eating fortified cereals and consuming yogurt, you are boosting your magnesium intake for the day.
That said, magnesium can be easily obtained by taking dietary supplements. As always, make sure to first focus on adding more whole, magnesium-rich foods to your diet and getting enough sleep before attempting to fix all of your symptoms with a supplement.
Best Forms of Magnesium
Overall, there are many different forms of magnesium supplements available on the market. While magnesium is included in most, if not all, multivitamins that are produced these days, you should consider taking a separate magnesium supplement if you’re experiencing a deficiency of this mineral.
Magnesium is combined with another molecule to stabilize the compound, and this combination is called a chelate. Each chelate has different bioavailability, therapeutic value, and absorption rate. The most popular types include:
- Magnesium Citrate
This is the most common formulation of magnesium, and it can be purchased almost everywhere. According to research, magnesium citrate is one of the most bioavailable forms of this mineral. This means that the digestive tract absorbs magnesium citrate pills much better.
- Magnesium Oxide
Magnesium oxide is typically used to relieve digestive issues. The downside of this type is that the body does not absorb it well, leading to a strong laxative effect. Hence, it is not the best choice for people who want to boost their magnesium levels. On the flip side, it is widely available in a supplement form.
- Magnesium Glycinate
This type of magnesium is created from the amino acid glycine and from elemental magnesium. Glycine can be used to improve sleep patterns and to ease symptoms of depression, anxiety, and stress. What’s more, the body absorbs magnesium glycinate easily. In fact, many consider it the best magnesium supplement for easy absorption.
- Magnesium Malate
According to researchers, the body absorbs magnesium malate very easily. Hence, it is an excellent option for boosting the levels of this mineral in the body. Many healthcare professionals advise taking magnesium malate for chronic fatigue syndrome and fibromyalgia. Check out our reviews above to find our pick for the best magnesium malate supplement.
- Magnesium Aspartate
Magnesium aspartate has increased bioavailability when compared to magnesium sulfate and oxide. Typically, it can be beneficial for treating stomach upset, acid indigestion, and heartburn.
- Magnesium Taurate
This type of magnesium is blended with the amino acid taurine. According to research, magnesium taurine lowers cholesterol, supports digestion of fats, and detoxifies the liver. Furthermore, it supports the nervous system.
- Magnesium Orotate
This type of magnesium is easily absorbed by the body and does not cause a strong laxative effect. According to research, it supports heart health.
Benefits of Top-Rated Magnesium Supplements
There are countless benefits of taking magnesium supplements. Similar to another great supplement—turmeric supplement, magnesium supplements are helpful when it comes to healthy inflammatory responses and heart health. That said, there is much more to magnesium.
The most prominent benefits of magnesium supplements are the following:
- Broad support of biochemical reactions in the body (creating energy, formulating protein, maintaining genes, regulating nervous system)
- Improved exercise performance
- Alleviated symptoms of depression along with overall mood regulation
- Reduced risk of developing diabetes
- Lowered blood pressure
- Healthy inflammatory response
- Reduced and prevented migraines
- Reduced insulin resistance
- Relieved premenstrual syndrome symptoms
Interestingly, when taken with vitamin C supplements, magnesium contributes to increased collagen synthesis, improving the health of your skin.
Best Way to Take Magnesium Supplements
No matter what your reason is for taking a magnesium supplement (whether it is for improving focus, boosting your mood, or enhancing the quality of sleep), you will feel the benefits with continuous, long-term use. Overall, you can take a magnesium supplement at any time of the day, as long as you take it consistently. So, whether you take them in the morning, after dinner, or before bed, it does not matter that much. The only thing that matters is that you remember to take your daily dose every day. Nevertheless, healthcare professionals advise taking supplements with food in order to avoid digestive issues.
Keep in mind that if you are taking any additional medications, such as antibiotics, they may interfere with the absorption of magnesium. Hence, it is advised to take antibiotics at least 2 hours prior to taking a magnesium supplement or around 4–6 hours after it. For the most accurate advice, please consult your healthcare professional.
Now, let’s move to the final section of our magnesium supplement reviews. Magnesium supplements are typically safe when taken orally. For the majority of adults, doses of around 350mg per day are safe. Nevertheless, some people might still experience nausea, diarrhea, vomiting, an upset stomach, and other digestive side effects.
The key thing to remember is to take magnesium pills in appropriate doses. In fact, large doses may cause excessive magnesium build-up in the body, causing severe side effects, such as low blood pressure, slowed breathing, confusion, and irregular heartbeat.
Women who are pregnant or breast-feeding can safely take an oral best magnesium supplement for deficiency in doses of less than 350mg per day. As for children, they can also take magnesium supplements in doses less than 65mg for children between 1–3 years, 110mg for 4–8 years, and 350mg for children above 9.
Whether you are taking the magnesium supplements to alleviate symptoms of anxiety, support heart health, or fight off insomnia, please consult a medical professional for precise dosage. Also, always read the instructions that come with the product’s packaging.
Magnesium Supplement Reviews: Wrap-Up
The key thing to remember is that whichever product you choose from our list of the best supplements, you are getting your money’s worth. All of these magnesium supplements are of excellent quality, and they deliver what they claim. Once again, make sure to consult with a healthcare professional prior to using any dietary supplement.