Magnesium is a vital macronutrient our body needs for physiological and biochemical reactions. It is essential for healthy muscles, nerves, bones, blood sugar and blood pressure regulation. Muscle twitching or cramps, tiredness, weakness, stress management, depression, anxiety, irregular heartbeats, etc., are symptoms of magnesium deficiency. Magnesium supplements are used to overcome magnesium deficiency.
The most important part of selecting magnesium supplements is paying specific attention to the type, bioavailability, and dosage. If the formula and dosage are unmatchable, they won't help you achieve optimal magnesium levels.
This guide's main purpose is to elaborate on the health benefits of magnesium supplements, their types and specific forms, how to choose the right ones, options for magnesium supplements, etc.
Best Sources of Magnesium
- Food sources of magnesium: Dark chocolates, avocados, nuts, legumes, pumpkin seeds, whole grains, fatty fish, spinach, etc.
- Magnesium supplements: Many high-quality magnesium supplements are available containing different forms of magnesium like magnesium glycinate, magnesium oxide, etc.
Different Types of Magnesium Supplements
One must pay specific attention when choosing magnesium supplements because magnesium comes in different forms. Magnesium supplements contain magnesium with other substances like:
- Magnesium citrate is Magnesium + citric acid
- Magnesium malate is Magnesium + malic acid
- Magnesium oxide is Magnesium + Oxygen
Different forms have different effects on the body.
- Magnesium oxide is used to relieve temporary constipation and heartburn.
- Magnesium chloride for heartburn, constipation, and low magnesium levels.
- Magnesium threonate increases magnesium levels and is good for brain health
- Magnesium citrate to raise magnesium levels and manage constipation.
- Magnesium taurate may be good for regulating blood sugar levels
- Magnesium sulfate for muscles
- Magnesium glycinate for stress, anxiety, depression and calming effect
Factors Affecting Magnesium Levels in Our Body
- Dose, diet factors (phytate, oxalate) and food matrix affect magnesium absorption in the small intestine.
- Proteins increase magnesium absorption.
- Certain conditions like increased alcohol consumption, gastrointestinal diseases, malabsorption, and diabetes increase magnesium requirements.
- Proton pump inhibitors and diuretics cause magnesium deficiency.
Health Benefits of Magnesium Supplements
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Magnesium for sleep
It would be interesting to note that magnesium is important for quality sleep. A quality sleep could be a better sleep of longer duration (sleep timing) and that makes you feel less tired during the day. Many people are not able to sleep well due to leg cramps occurring due to magnesium deficiency. In such cases, magnesium supplements may be helpful.
Magnesium glycinate and Magnesium L-threonate are the two best magnesium for sleep. Magnesium supplements promote better sleep by inducing calmness, reducing anxiety, alleviating restless leg syndrome, etc.
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Magnesium for muscle recovery for athletes and sports enthusiasts
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Magnesium for bones
Magnesium is important for bone health. This mineral prevents bone loss and osteoporosis. It plays a vital role in bone formation and hence its deficiency increases risk of bone fractures.
Top-Rated Magnesium Supplements
Are you looking for magnesium supplements? The section will highlight some of the high-quality magnesium supplements by reputable brands known for providing evidence-based supplements. You will get an idea of the different types of magnesium supplements, which magnesium form they contain, what are their roles in health, how you can choose the supplement and much more.
Magnesium supplements for brain health and cognition
- Pure Encapsulations CogniMag: This magnesium supplement supports cognitive performance. It combines magnesium threonate and phytoMemory proprietary blend containing wild blueberry extract, Orleans strawberry extract, spinach leaf extract, etc.
- Protocol for life Balance ProtoSorb Magnesium 2,000 mg Magtein: This supplement delivers magnesium L-Threonate to the brain and promotes healthy cognition. It contains Magtein™ which is a patented magnesium form that crosses the blood-brain barrier and is utilised in the brain. Research studies have also mentioned its role in supporting cognitive function and mood relaxation.
- NOW Magnesium Citrate: This formula supports brain health and energy production. 400 mg of magnesium per serving constitutes 95% of the daily value.
Magnesium supplements for bone health
Pure Encapsulations Calcium (MCHA) With Magnesium: This supplement provides bone support. Magnesium chelate and calcium are highly bioavailable. Calcium and magnesium fulfil 11 % and 17% of the daily value per serving.
Powdered magnesium supplements
Thorne Magnesium Bisglycinate: This NSF-certified supplement provides 200 mg or 48% of the daily value of magnesium in one scoop. This magnesium supplement promotes restful sleep and muscle relaxation. Are you looking for the best magnesium for sleep?
Magnesium supplements for muscle recovery and daily wellness
Enzymedica brand has a Magnesium motion supplement formulated to provide relief from daily aches, muscle recovery and bone health. The brand provides a highly bioavailable form of magnesium in glycinate and malate form.
This brand also provides Enzymedica Magnesium Mind to support sleep, daily stress and cognition. The absorption is faster compared to other supplements and provides magnesium as magnesium acetyl taurinate.
Liquid magnesium supplements
- Pure Encapsulations Magnesium Glycinate Liquid: This liquid magnesium supplement is for sensitive individuals and supports heart, brain and muscle health. Made with vegan ingredients, the magnesium of this supplement is highly bioavailable.
- Natural Stacks Magtech Drink: This could be the best option for those who are looking for flavored magnesium drinks. The lemonade-flavoured drink provides magnesium threonate, magnesium glycinate and magnesium taurate. This composition supports relaxation and brain health.
- Pure Encapsulations Magnesium Liquid: The presence of vitamin B6 in this supplement makes it unique compared to other liquid supplements. The supplement provides magnesium citrate and has functions similar to other magnesium supplements (heart + brain + muscle health).
Chewable magnesium supplements
These chewable forms are one of the best ways to fulfil magnesium requirements for those who find it difficult to swallow magnesium capsules, or prefer taking supplements without the need of water, etc.
One such option is Brain MD Magnesium Chewables are citrus-flavored vegan tablets containing magnesium as citrate, malate and glycinate. They do not contain sugar or magnesium oxide. These chewables provide benefits of positive mood, calming effect, reduced stress, better focus, and restorative sleep.
Combination of magnesium supplements with herbs
New Chapter Magnesium + Ashwagandha is formulated for muscle recovery, bone, heart and relaxation support. The magnesium in this NSF-certified supplement is from seawater (175 mg) and TRAACs magnesium glycinate chelate buffered from magnesium bisglycinate chelate and magnesium oxide. 25 mg of SENSORIL Organic Ashwagandha promotes calmness and relaxation. This 2 in 1 multitasking magnesium blend does not cause GI discomfort. The benefit of sea-sourced magnesium is that it also provides vital trace minerals plus adaptogenic support from Ashwagandha making it a good option to consider for those who are looking for
Supplements containing magnesium complex
These supplements contain different forms of magnesium. One such example is of Nordic Naturals Magnesium Complex which is a blend of magnesium glycinate, magnesium aspartate and magnesium taurinate. Per serving contributes to 54 % of the daily value. The most unique features of this supplement are listed below:
- Highly absorbable forms.
- The combination supports cellular and metabolic health, muscle recovery, muscle relaxation, healthy mood, cognition, etc.
- Well absorbed
- Best tolerated and does not cause digestive discomfort.
Tips to Get The Best Results From Magnesium Supplements
- The dose of daily magnesium supplement should be between 360 to 420 mg for adults.
- People doing intensive exercise may need magnesium in higher doses so consult an expert to get the best recommendation.
- In physically active individuals, the dosage of magnesium supplements to reduce muscle soreness is once daily, two hours before training, and during the menstrual cycle’s follicular phase in women. For such individuals, it would be best to maintain magnesium levels through diet in off season.
- Choose the right form for the specific concern.
- Older adults should not take magnesium supplements to relieve long-term constipation.
- Some supplements may contain herbs that add digestive benefits.
What do Experts Say About Magnesium Supplements?
- Experts recommend magnesium glycinate because it is well absorbed and gentle on the gastrointestinal tract.
- Magnesium powder is recommended for those who cannot use pills and capsules. It can be present in different forms. Some of the options are Pure Encapsulations Magnesium powder, Seeking Health Magnesium Glycinate Powder, NOW Magnesium Citrate Powder, Kirkman labs Magnesium Citrate Soluble Powder, etc.
- Liquid magnesium supplements are very easy to take and may be added to smoothies or yoghurt. Each liquid tablespoon serves a particular dose of magnesium relative to daily value.
- Supplements containing calcium and magnesium are beneficial because of their involvement in energy, muscle contraction and bone health. Some of the supplements with this composition are Pure Encapsulations Calcium Magnesium Citrate - 90 Capsules, Thorne Calcium-Magnesium Malate - 240 vegcaps, Allergy Research Group Calcium Magnesium Citrate - 100 caps, Salus Calcium-Magnesium Liquid, etc.
- Many people ask what is the best magnesium supplement. The best answer is to choose the magnesium form depending on your specific need and absorption. Glycinate and malate are for general purposes and oxide form is for constipation relief.
When is The Best Time to Take Magnesium Supplements?
You can take magnesium supplements in the morning, at night and at breakfast. The absorption of magnesium begins 1 hour after its intake. Different studies have mentioned different times to take magnesium supplements. It depends on the type of formulation you are taking. Magnesium supplements for sleep like magnesium glycinate would be taken at night before sleep.
How to Choose The Right Magnesium Supplement?
- Choose the form of magnesium that is well absorbed by the body.
- Choose a reputable brand providing GMP-certified supplements and their products undergo third-party testing.
- Choose the right form for the right purpose like magnesium glycinate for sleep, calming effect and relaxation; magnesium oxide for magnesium deficiency or reducing heartburn (antacid), magnesium L-Threonate for sleep, magnesium citrate for constipation, magnesium sulfate for muscle relaxation, etc. An expert recommendation is always important so take consultation for the best opinion.
- Consider the type of magnesium salt. Magnesium bis-glycinate has higher bioavailability compared to magnesium oxide.
- There is a difference between organic and inorganic salts. Organic magnesium forms are more bioavailable than inorganic ones.
- Read the ingredient list and nutritional facts relative to the recommended daily value.
- If you are taking medications, discuss with the doctor whether there is a risk of interaction of magnesium supplement with the medicine.
- Take calcium and zinc supplements separately. This is because they interfere with magnesium absorption. Additional calcium supplements are taken at different times. If a supplement contains a combination of calcium and magnesium, then these usually have a low calcium dose which does not interfere with magnesium absorption. Only high calcium doses need to be avoided with magnesium.
- Check the storage requirements of liquid magnesium supplements.
Conclusion
Magnesium deficiency is very common in the modern lifestyle. Processed food, farming practices, health issues, etc are the major causes leading to low magnesium levels. The articles discussed the role of magnesium and the different types of magnesium supplements available. You have many options to choose from. The supplements mentioned in this article are processed in GMP-certified facilities and are high-quality supplements. For more queries, connect with
FAQ
1. What type of magnesium is best for sleep?
Magnesium glycinate is considered good for sleep.
2. Does magnesium reduce stress?
Yes, magnesium reduces stress and anxiety by promoting good sleep and calmness.
3. How much magnesium should I take for sleep?
The daily dose of magnesium should not exceed 350 mg. You should consult your doctor before starting any supplement.
4. What are the best magnesium supplements?
Best magnesium supplements are highly bioavailable, provide the right dose and specific form of magnesium.