It is estimated that nearly half the U.S. population in their diets consume less magnesium than the recommended amount. Why is it so important to ask for magnesium? Low levels of magnesium were associated with migraine headaches, stroke, high blood pressure, cardiovascular disease, type 2 diabetes, and even Alzheimer’s.
This vital mineral is present in the entire body and acts as a cofactor for more than 300 different enzymes. It contributes to the production of energy, protein synthesis, cell signaling, muscle and nerve function, neurotransmitter release, and a structural role in the body.
Approximately 60% of magnesium is present in our bones, 39% in our cells, and 1% in our blood.
Learn more about the health benefits of magnesium and what to look for when selecting the best magnesium supplement.
Magnesium Benefits
In addition to supporting more than 300 functions in the body, magnesium also provides many health benefits:
• Can help relieve tiredness
• Aids in the development of healthy teeth and bones
• Aid for sleep
• Muscle recovery helps
• Anxiolytic
• May alleviate constipation
• Advice to avoid kidney stones
• Potential bronchodilator
• Assists in the production of essential fatty acids
• May help detoxify as is needed to synthesize glutathione
• Helps insulin enter cells to improve the sensitivity of the insulin receptor
• A group of conditions that increase the risk of heart disease, stroke and diabetes can improve metabolism
How to Choose the Best Magnesium Supplement?
Any additional label usually declares the quantity in the substance of elemental magnesium. Nevertheless, magnesium must be attached to another material to help preserve it, since it cannot be absorbed by itself. The main difference in the magnesium supplements is not magnesium, but the complex or complicated elements to which it is bound. Magnesium absorption differs from different supplementary sources, and some of the molecules or complexes are bound to have their position in the body. Here are some of the most commonly used sources of magnesium in your quest for the right magnesium supplement:
Magnesium Glycinate
It is one of the most soluble types of magnesium supplements available. The amino acid glycine is bound to magnesium. Glycine is known as an “amino acid killer” because it helps reduce unnecessary anticipation in the brain that can cause stress or hyperactivity. Magnesium glycinate is not as likely to cause diarrhea, encourages relaxation of the mind and body, and helps nervous wellbeing.
Magnesium Citrate
This refers to citric acid-bound magnesium, which has a fairly good absorption rate in the body, making our cells easy to use. Taking in moderate quantities, balanced muscle movement, healthy stress response, proper regularity of the bowel can be supported, and its benefits on the kidneys were investigated (2). If taken in excess, it can have a laxative effect, and it is always advised to take it before bed at night.
Magnesium Aspartate
This type of magnesium, linked with amino acid aspartic acid, has been reported to increase the absorption of magnesium into cells. Aspartic acid also has excitatory effects on the brain compared to the inhibitory effects of amino acid glycine. This means that the brain cells (neurons) are communicated more closely so that they “burn.” This type is suitable for someone who aims not only to maintain cognitive function but also to enhance its high absorption potential.
Magnesium Malate
Magnesium found in this form is connected to malic acid. Malic acid is naturally extracted from and primarily from apples and fruits and vegetables. Malic acid is also used as a factor in the production of cellular energy by studies that show the benefits of malic acid for nerve and kidney health. The availability of magnesium malate is very high and is a good option for boosting blood pressure and helping brain and muscle health.
Magnesium Taurate
In amino acid and magnesium, taurine is an amino acid found throughout the body, particularly in the heart, brain, and eye energy-hogging cells. Taurine itself works to maintain a proper body pH (acid vs. alkalinity), controls mineral absorption into and out of cells, promotes digestion of dietary fats by promoting bile development and supports the maintenance, through its interactions with insulin, of balanced blood glucose levels. Magnesium taurate is ideal for those who want to improve brain health, cardiovascular health, and vision while enjoying a source of magnesium that is easily absorbed.
Magnesium Orotate
Magnesium is bound in this form to orotic acid, which, relative to other types, has one of the highest absorption rates in the body. Orotic acid plays several roles in the development and maintenance of cellular strength and can help enhance athletic performance and the overall quality of exercise. Both molecules can operate synergistically if bound with magnesium, with studies showing high effectiveness in muscle function and heart safety.
Magnesium Oxide
This form is widely available, and often the cheapest choice for supplements with magnesium. Its poor bioavailability (approximately 4%) makes this type less desirable for those who choose to sustain magnesium stores in their bodies. Magnesium oxide has beneficial effects on bowel health and is also used for its laxative effects because of its low solubility.
Magnesium Threonate
It is one of the new magnesium sources that exist in the area of health and wellness. Studies have shown that although magnesium supplementation is sufficient, there are often low levels of brain magnesium. Magnesium throne has a specific ratio of elemental magnesium to chronic acid (Vitamin C derivative) that has shown that magnesium levels in the brain help adequate brain connectivity and nerve activity compared with other types. It is an excellent choice for those looking for an easily absorbed and highly effective magnesium source without all of the other side effects.
Magnesium Hydroxide
Also known as “Magnesian milk,” this form is usually used for people with digestive problems. Due to its poor bioavailability and its propensity to attract water to the colon, this type is less favored, as it can be laxative.
Where can I purchase magnesium?
For magnesium as such a popular supplement, you can obtain it at several online and in-store locations. It is always advisable to choose a reliable distributor that offers brands and forms of magnesium products from reputable supplement companies. Furthermore, knowing what your main objectives are to use magnesium helps you to select the most advantageous type to filter out suppliers that do not carry it. Here we pick natural products we believe in by hand, you will get magnesium supplements.
11 best supplements for magnesium
A magnesium supplement that best suits your individual needs can be a difficult job with a wide range of formats and choices. We have compiled a list of our top pick for a wide range of wellness objectives:
Best Magnesium Supplement for Kids
Animal Parade Mag Kidz by Natures Plus
This tasty, naturally flavored, chewable fruit contains the cognitive-boosting magnesium aspartate. It is the right choice for parents who want to help their child concentrate and sustain attention while in school or among activities.
Kids Cal-Mag-Zinc Liquid Tropical Berry by MRM
Looking to help bone safety for your kiddo? In combination with other bone-boosting nutrients such as calcium, vitamin D3, and vitamin K2, which is needed to promote excellent calcium absorption, this delicious, tropical-berry flavored liquid contains 150 mg magnesium citrate.
Best Magnesium for Sleep
Natural Calm Specifics Calmful Sleep Mixed Berry by Natural Vitality
The beer-flavored powder contains a trio of calming nutrients from one of the top-selling powdered-magnesium companies offered on LuckyVitamin. Magnesium glycinate, GABA, and L-theanine help control excitatory signals in the brain that otherwise may lead to restless nights. The powder of 3 mg melatonin helps regulate circadian rhythms of the body to enable one to fall asleep sooner.
High Absorption 100% Chelated Magnesium by Doctor’s Best
Sleep is when the body will build up from what has disintegrated during the day. This chelated supplement includes magnesium bound to an amino acid glycine inhibitory chain. Glycine has been shown to help relax nerve and muscle hyper-excitement, which is incredibly necessary to rest comfortably. Furthermore, glycine promotes the development of collagen, helps preserve DNA, and helps the digestion of fatty acids (8).
Magnesium Citrate by NOW Foods
NOW’s magnesium capsules include 500 mg magnesium citrate per serving as one of our top-selling magnesium supplements. This magnesium was demonstrated to be excellent for long-term use, promoting mental relaxation and relieving muscle spasms and leg cramps often occurring overnight. This magnesium is more accessible to chew than tablets for those who prefer pills rather than powders.
Best Calcium Magnesium Supplement
Calcium Magnesium Citrate Caps by Natures Plus
Calcium and magnesium perform a range of functions in the body, from a balance of muscle contractions to bone metabolism. Unfortunately, often they will interfere with each other’s absorption. It is therefore advisable to take them in a 2:1 ratio, with higher calcium vs. magnesium concentration. To maximize the absorption rate into the cell (9), this cal-mag citrate offers the ideal combination of calcium and magnesium citrate with two shapes well absorbed.
CalMag Citrates Malates Formula by Jarrow Formulas
While the recommended daily calcium supply is 1000 mg/day for a healthy adult, the human body can absorb up to 500 mg in one sitting only comfortably. This drug has an easily absorbable calcium/magnesium citrate-malate 2:1 ratio, but it also contains the required amount of calcium the body can use. Bonus points to additional vegan-friendly vitamin D2 in an easily digested, easy-to-digest tablet, to promote bone health.
Best Magnesium Supplement for Brain Health
Magtein Magnesium L-Threonate by Source Naturals
Magnesium threonate, which contains a magnesium molecule bound to chronic acid, is one of the newest products on the market, and should not be ignored! It has been shown that magthreonate is uncannily able to float across the mitochondrial membrane (responsible for energy production in our cells) to boost magnesium brain levels more than other types (11). As the molecule enters the brain, it helps promote neuronal communication and the balance of neurotransmitters.
Magnesium Glycinate by Kal
The brain is packed full of mitochondria, a structure that acts like small “batteries” of each cell and produces energy. Because the brain needs a lot of energy every day, our “strong myths” will benefit from magnesium glycinate’s high bio-availability. Its use has also proved to promote good mood and cognition.
Best Liquid Magnesium Supplement
Natural Magnesium Malate and Glycinate Natural Tangerine Flavor
This tangerine-flavored combination is a pair of easily-absorbed types suitable for anyone seeking tasty, drinkable magnesium. Magnesium glycinate supports more than 300 different body processes, and malic acid-bound magnesium malate is a critical component in producing cellular energy (13).
Magnesium Oil Spray by Life-Flo
This practical spray can be applied to muscles after a long day’s work for an easy-to-use and easy to carry alternative. This calming combination of magnesium chloride, distilled water, and aloe vera, instantly absorbed into the pores of the skin, provides a source of magnesium that will help muscle and articular comfort.
Magnesium Forms and Functionality
Like many oral magnesium complexes available on the market, the new magnesium products are available in a range of formats. it’sIt’s another common question to know which shape is better absorbed through creams and ointments to oil and bath crystals.
Oral magnesium: oral magnesium supplements are available in several complex types, as noted above. Upon determining which one is the best for your needs, pick a tablet, capsule, or mixable powder. Due to the variance in absorption rates between each form, the effectiveness of the oral supplement depends heavily on the individual. Oral supplementation is a smart way to get a regular amount of magnesium according to the ingredients’ product requirements. Magnesium powder is a great product to add both hot and cold beverages to its soothing effects for those who don’t like to take or can’t swallow pills.
Topical magnesium: As the skin is the body’s largest organ, many of the products you placed on the surface are geared towards your bloodstream bypassing the usual digestive routes that oral nutrients have to endure to reap the blessings. Magnesium chloride, a source created by high salinity water bodies, including the Great Seas and the Dead Sea, is also used in topical magnesium products. The structural composition allows magnesium chloride to be absorbed in a variety of pH levels, making it a flexible star when used in the body. As a result, magnesium chloride may be useful for people who want to rapidly recover low levels of magnesium or have trouble in absorption.
Magnesium Oil: Magnesium Oil provides the most extended resting strength, which means its fat-based structure makes it possible for better absorption to hang around. A certain ratio of lipids ( fats) to be present in/on the skin during application are also required for topical magnesium. Since this form is already in an oil base, there is no problem like some other topical methods. Common uses for magnesium oil include rubbing sore or achy joints, mixing cocoon or sesame Oil to boost dental health, and applying inflamed tissues (including bumps) to support healthy inflammatory responses.
Magnesium Creams / Ointments: The residue of a less sticky, but a more exceptional consistency compared to lotions, creams, and ointment are as robust as magnesium oil, but can be used without the fear of oil stains that are left on clothes or boots. Magnesium creams have similar benefits with other topical magnesium types and are easy to bring for “pick me up” when you need a little stress relief.
Magnesium salts: These dry flakes are commonly found in large tubs and are an ideal addition to daily and foot baths anytime after a hard day of work you want to relax.
Magnesium gels/lotions: These formulations are often thin and very easy to apply to exposed parts of the body. These forms require several applications during the day, with the least staying power. These are perfect for massages or topical hydration of the skin.
Before Taking a Magnesium Supplement
Magnesium is closely aligned with calcium and can be taken in a combined complement of calcium and magnesium. It is necessary to know how much magnesium is found in all your supplements before taking a magnesium supplement. Magnesium supplementation is a common dose-related adverse effect. You can prevent this by reducing the dose or spacing the treatment all day. Magnesium, magnesium chloride, carbonate, gluconate, and oxide are the most commonly recorded sources of diarrhea.
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