Magnesium is an essential mineral that plays a critical role in many bodily functions. From nerve function to muscle contraction, magnesium is involved in numerous physiological processes.
Unfortunately, many people don’t get enough magnesium in their diet, which can lead to a range of health problems. That’s where magnesium supplements come in. By taking magnesium supplements, you can ensure that you’re meeting your daily magnesium needs and supporting optimal health.
In this article, we’ll review the best magnesium supplements and what makes them stand out. Whether you’re looking to improve your sleep, reduce muscle cramps, or support overall wellness, there’s a magnesium supplement for you.
Let’s get started…
What is magnesium?
Magnesium is one of the 21 essential minerals your body needs to maintain optimal health. It’s part of a subgroup of five extra-important minerals called electrolytes, which also includes calcium, phosphorous, potassium and sodium.
Magnesium, the fourth most abundant of these electrolytes, is involved in over 300 chemical reactions and processes in your body. These include some critical ones that your body simply can’t work properly without, like:
- Muscle and nerve function
- Bone synthesis (creation)
- Blood sugar control
- Blood pressure regulation
- Heart rhythm
- Immune regulation
- Energy production
- DNA and RNA synthesis
- Protein synthesis
Learn more about the benefits of magnesium.
What to look for in a magnesium supplement?
Before choosing a magnesium supplement, it’s important to consider several factors to ensure you’re getting the right type and dose for your needs. Here are some key factors to consider:
- Magnesium Form – Magnesium supplements come in various forms, including magnesium citrate, magnesium oxide, magnesium glycinate, and many more. Each form has different bioavailability, which refers to how well your body can absorb and utilise magnesium. The highest-bioavailable types of magnesium are magnesium glycinate, magnesium malate and magnesium citrate.
- Magnesium Dosage – For adults, the Nation Institutes of Health recommends that men aim up to a maximum of 420mg of magnesium per day and women aim for 320mg (slightly more if pregnant or nursing). However, some people may need more magnesium depending on their health status and individual needs.
- Quality and Purity – Look for magnesium supplements that are high-quality and free from harmful additives or contaminants. Choosing a reputable brand that adheres to Good Manufacturing Practices (GMP) can help ensure the quality and purity of the supplement.
- Cost – Magnesium supplements can vary in price depending on the type and dosage. While cost shouldn’t be the only factor to consider, it’s important to choose a supplement that fits within your budget.
- Other Ingredients – Some magnesium supplements may contain additional ingredients, such as vitamins or minerals, that can provide added health benefits. However, it’s important to ensure that these ingredients are safe and appropriate for your needs.
By considering these factors, you can choose a magnesium supplement that best meets your needs and supports your overall health. In the next section, we’ll dive into the 5 best magnesium supplements on the market and what makes them stand out.
Top 5 Magnesium Supplements
MAGSUPPS® Triple Magnesium Complex
If you’re looking for a high-quality magnesium supplement that packs a punch, look no further than MAGSUPPS, their flag-ship triple magnesium supplement contains not one, not two, but three highly-bioavailable types of magnesium – magnesium glycinate, magnesium malate, and magnesium citrate – for maximum absorption and effectiveness.
Each of these highly-bioavailable types of magnesium has its unique benefits and properties that can help support different bodily functions. Magnesium glycinate is highly absorbable and may help improve sleep and promote relaxation, while magnesium malate can help support energy production and muscle health. Magnesium citrate, on the other hand, also supports energy production and digestive health.
By combining these three forms of magnesium, MAGSUPPS Triple Magnesium Complex delivers a powerful dose of magnesium that can help support your overall health and wellness. Whether you’re looking to improve your sleep, reduce muscle cramps, or support your heart health, this supplement has got you covered.
In addition, MAGSUPPS Triple Magnesium Complex is made only with pure, non-buffered magnesium ingredients meaning the blend hasn’t been diluted with less absorbable types of magnesium like magnesium oxide. It’s worth noting that the vegan-friendly capsules contain no additional ingredients whatsoever, no fillers, and no flow agents.
All MAGSUPPS supplements are manufactured in the UK in a state-of-the-art Oxford facility that meets some of the strictest quality and safety standards in the world including GMP, ISO 9001, FSSC 22000, and HACCP.
Overall, if you’re looking for a top-of-the-line magnesium supplement that delivers results, look no further than MAGSUPPS Triple Magnesium Complex.
NOW Foods Magnesium Citrate
NOW Foods Magnesium Citrate is a highly absorbable form of magnesium that can help support digestive health, promote relaxation, and reduce muscle tension. This supplement is made with high-quality ingredients and is free from harmful additives or contaminants. It’s also vegan-friendly, non-GMO, and gluten-free, making it a great choice for those with dietary restrictions.
Life Extension Neuro-Mag Magnesium L-Threonate
Life Extension Neuro-Mag Magnesium L-Threonate is a unique form of magnesium that has been shown to support brain health and cognitive function. This supplement is highly absorbable and delivers a potent dose of magnesium to the brain for maximum benefits. It’s made with high-quality ingredients and is free from harmful additives or contaminants. However, it may be more expensive than other magnesium supplements on the market.
Pure Encapsulations Magnesium Glycinate
Pure Encapsulations Magnesium Glycinate is a highly absorbable form of magnesium that can help support muscle relaxation, reduce anxiety, and promote restful sleep. This supplement is made with high-quality ingredients and is free from harmful additives or contaminants. It’s also vegan-friendly, non-GMO, and gluten-free, making it a great choice for those with dietary restrictions.
Double Woods Magnesium Malate
Double Woods Magnesium Malate is a unique form of magnesium that is bound to malic acid, which can help support energy production and reduce muscle pain and soreness. This supplement is highly absorbable and can help support overall health and wellness. It’s made with high-quality ingredients and is free from harmful additives or contaminants. It’s also vegan-friendly, non-GMO, and gluten-free, making it a great choice for those with dietary restrictions.
Magnesium FAQs
How much magnesium do I need?
Your body can’t produce magnesium itself, so you need to get it from your diet (or from a supplement). The NHS recommends that men aim to get 300mg per day, while women should aim for 270mg.
Foods that are rich in magnesium include:
- Leafy green vegetables like spinach and kale
- Seeds and nuts, especially almonds, cashews and peanuts
- Lentils, beans and chickpeas
- Whole grains, quinoa and buckwheat
- Brown rice
- Fatty fish like salmon and mackerel
- Yoghurt
- Avocados
- Bananas
- Dark chocolate
You can find out more about dietary sources of magnesium in our in-depth article Magnesium-Rich Foods.
What happens if I don’t get enough magnesium?
You can get all the magnesium you need from your diet, but many people don’t. Official estimates are that up to 50% of the US population is not getting enough magnesium in their diet.
That’s because most people are thought to have some level of subclinical magnesium deficiency, as opposed to the frank deficiency that most official statistics talk about. A subclinical deficiency is one that hasn’t yet reached the point of showing clinical signs or causing symptoms. If and when it does, it’s known as a frank deficiency.
A subclinical magnesium deficiency can exist for a very long time without you or your doctor being aware, and it might never even become a frank deficiency. However, it can still do serious damage to your health. For example, magnesium deficiency is known to cause cardiovascular problems long before symptoms become apparent. It’s also associated with:
- Alzheimer’s disease
- High blood pressure
- Stroke
- Type 2 diabetes
- Migraines
- ADHD
- Osteoporosis
What causes magnesium deficiency?
Low magnesium intake through your diet is the most obvious cause of deficiency. However, even if you’re eating what you think is a magnesium-rich diet, you may not be. Soil contamination, poor soil quality and excessive processing all deplete the actual magnesium content of our food. So you could be doing everything right, and still find yourself deficient.
Other dietary causes include too little protein or too much calcium. There are also a number of health reasons why you might not be meeting your daily needs:
- Stress
- Coeliac disease
- Crohn’s disease
- Ulcerative colitis
- Diabetes
- Kidney problems
- High alcohol consumption
- Certain medications
Should I take a magnesium supplement?
Because so many cases of magnesium deficiency are subclinical, and therefore silent, it can be hard to know for sure if you’re deficient. A good start is to track your diet for a week to see if you’re hitting your recommended daily magnesium and calcium requirements (we talk more about this in our Magnesium Test article).
You can also look out for telltale signs of magnesium deficiency like:
- Fatigue
- Weakness
- Muscle cramps, stiffness or spasms
- Eye twitches
- Headaches or migraines
- Nausea
- Numbness or tingling
- Irregular heartbeat or palpitations (a “fluttering” sensation in your chest)
- Anxiety, depression or low mood
If you think you might be low on magnesium or you’re finding it hard to meet your needs with diet alone, supplements are a simple and effective way to boost your intake. They can also help to keep magnesium levels up during times of unusual stress, when magnesium is more likely to be depleted.
What are the side effects of magnesium supplements?
Magnesium supplements are generally considered safe but you may experience some side effects, especially if your dose is on the higher side. The most common are gastrointestinal issues like nausea or diarrhoea, which are more likely with magnesium oxide and magnesium citrate. These side effects do resolve when you stop taking the supplement, but be sure to drink lots of water in the meantime to avoid dehydration.
People with certain health conditions should speak to their doctor before taking magnesium supplements. They may not be suitable for people with kidney problems, for example, and they can interact with certain medications like diuretics, antibiotics, osteoporosis medication, or heart medication. It’s always best to check with the professionals first!
The Bottom Line
When choosing a magnesium supplement, consider factors such as the type of magnesium, dosage, quality, and cost. It’s also important to choose a reputable brand and consult with a healthcare professional to determine the best supplement for your needs.
Remember, while magnesium supplements can be beneficial for many people, they’re not a substitute for a healthy diet and lifestyle. It’s important to eat a balanced diet rich in magnesium-rich foods, such as leafy greens, nuts, and whole grains, and engage in regular physical activity to support overall health and wellness.
Thank you for reading, and we hope this article has helped you make an informed decision about which magnesium supplement is right for you.