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Magnesium is the body’s fourth most prevalent mineral. It is responsible for a range of important functions, such as muscle contraction, blood pressure regulation, and blood sugar control.
Even though it can be found in a variety of foods such as vegetables, whole grains, nuts, and beans, observational studies reveal that most Americans do not consume enough of it.
Magnesium deficiency, also known as hypomagnesemia, can develop from a lack of this element. As a result, many people take magnesium supplements.
There are hundreds of supplements available, and navigating that jungle of products can be difficult if you don’t know what to look for.
What is the function of magnesium? What exactly is it? What are the most effective supplements available today?
In this list of the ten best magnesium supplements present on the market, we’ve answered all of these questions and more. Continue reading to learn everything there is to know about magnesium.
Around 600 functions in the body rely on magnesium to function properly, making it a vital element. Magnesium is essential for brain, heart, muscle, and skeletal function (almost 60% of our bodies’ magnesium is stored in bones and teeth!). These vitamins may also assist with sleep, anxiety, muscle cramps, and constipation.
These forms differ in terms of absorbability and specific use. Magnesium citrate and glycinate, for example, have been proven to be more absorbable than magnesium oxide and sulfate.
Furthermore, different types are more effective at treating symptoms such as constipation and headaches. As a result, it’s critical to select high-quality supplements in the form that’s most likely to benefit your individual needs.
We analyzed the top magnesium supplements using the following criteria:
- the caliber of their ingredients
- the type of magnesium used,
- the type of magnesium used,
- the usage of third-party verification, and
- the intended application
Here is the best magnesium supplement for 2022, categorized by use.
A. What Is Magnesium?
An essential mineral that participates in approximately 300 enzyme activities in the human body. Its various activities include assisting with muscle and neuron function, blood pressure regulation, and immune system support.
Magnesium is required by both children and adults to sustain daily functions.
Babies aged 1-3 should consume roughly 80 mg of magnesium per day, whereas people aged 51 and up require more than 400 mg from dietary sources such as almonds, spinach, peanut butter, potatoes (with the skin on), avocados, and others.
Magnesium can also be obtained through supplements.
It would most likely require a whole book to adequately detail all of the benefits that magnesium has to offer, so we’ll stick to the essentials.
- Bone health: Magnesium is an essential mineral for forming and maintaining healthy bones.
- Heart’s Health: Magnesium aids in the maintenance of muscle health, and the heart is one huge muscle.
- Migraines: Many people take magnesium to treat headaches, particularly severe migraines.
- Anxiety: According to some research, magnesium may even aid with anxiety.
B. Types of Magnesium in Supplements
Magnesium supplements come in a variety of forms, including glycinate, citrate, chloride, oxide, malate, and others. Magnesium is given as a mineral combination in conjunction with another component that aids in distribution. These secondary components (for example, glycine, citric acid, and so on) may also have health benefits of their own.
Here are a few of the most frequent magnesium types found in supplements:
Magnesium comes in several forms, including:
- magnesium glycinate
- magnesium citrate
- magnesium chloride
- magnesium sulfate
- magnesium oxide
- magnesium malate
1. Magnesium bisglycinate: Magnesium bisglycinate (also known as magnesium glycinate) is one of the most accessible forms of magnesium. It is a mixture of magnesium and two glycine amino acids. Because the mixture is easily absorbed by the body, it is soothing to the stomach and GI system.
Other kinds of magnesium, which we’ll discuss below, are used expressly to get the bowels moving at high amounts. This is not the major purpose of Mg glycinate.
Instead, the amino acid glycine shows the most promise in aiding in the promotion of high-quality sleep, making a nightly magnesium bisglycinate supplement a suitable choice for healthy magnesium levels and more restful slumber.
2. Magnesium citrate: Magnesium citrate, a mixture of magnesium oxide and citric acid, can aid in the promotion of good bowel motions.
Because it has relatively good bioavailability, it can also be used as a daily magnesium supplement in appropriate quantities. Because this type of magnesium dissolves well in water, it is a common choice for magnesium powders and drinks.
3. Magnesium chloride: A mixture of magnesium and chlorine, that can be derived from brine or seawater. It has a relatively high bioavailability and is a good supplement to take if you’re just wanting to increase your magnesium consumption.
4. Magnesium sulfate: The combination of magnesium and sulfate can be used to replace electrolytes and promote bowel movements,* and it’s commonly found in supplements and cures like Epsom salts.
(Fun fact: The guy who introduced magnesium to Western medicine is reported to have been a farmer in Epsom, England, who found that the salts in his well water soothed his animals.)
Many individuals nowadays take Epsom salt baths for muscle relief, albeit there isn’t much evidence to back this up.
5. Magnesium oxide: This is the most common (and least expensive) type of magnesium, generated by mixing magnesium with oxygen ions. This simple form has a decreased absorption rate and is commonly used to stimulate bowel movements and to function as a buffer for other magnesium forms.
6. Magnesium malate: Magnesium and malic acid, when combined, are generally accessible and appear to stay in the bloodstream for longer than other forms of magnesium. There is also some anecdotal evidence that magnesium malate can help with muscle pain, although clinical results are inconsistent.
C. What to look for in a magnesium supplement?
First and foremost, if you’re taking a magnesium supplement regularly, be sure it’s mild on your stomach. In general, the higher the bioavailability, the more suitable it is for daily use.
It’s also crucial to find a supplement that you enjoy taking and that comes in a form that you can easily include in your routine, whether it’s a capsule, tablet, powder, or liquid.
Another thing to keep in mind is that some of the best magnesium supplements must be taken with food. Depending on the serving size, you may need to take three or four capsules each day.
You’ll note that the cost of magnesium supplements fluctuates significantly. While simple (stand-alone) magnesium supplements are generally inexpensive, more expensive ones will include additional minerals or botanicals for a more well-rounded blend.
Any high-quality supplement should contain high-quality, clean components and should ideally be free of GMOs, gluten, dairy, soy, and major food allergies. Looking for a supplement that is free of binders, preservatives, and artificial colors or flavors is another evidence of quality.
Finally, unless otherwise directed by your doctor, you should opt for a supplement that is close to or below the tolerated upper intake level for supplemental magnesium, 350 mg, to reduce the possibility of unpleasant side effects that may occur in some people at greater amounts.
Given that the FDA does not regulate supplements in the same way that it controls medications, look for products that have been certified for safety and quality by third parties like NSF International, Labdoor, or Underwriters Laboratories.
Finally, avoid products that contain any artificial substances, such as colors, flavors, and preservatives.
D. Best Magnesium Supplement
The following magnesium supplements are the cream of the crop: They provide science-backed magnesium doses in handy forms, with no extra fillers or chemicals. Some contain additional active components for additional benefits such as deeper sleep, greater attention, and healthier bones.
Now that we’ve understood magnesium’s function, let’s speak about the best magnesium supplement.
Again, there are hundreds of choices available, but you don’t want to take the first one that comes your way. When purchasing or looking for the best magnesium supplement, there are a few things to keep in mind.
Magnesium is available in a variety of forms, each with its own set of applications. Check to make sure you’re obtaining the proper kind for the right problem.
Also, while affordability is important, don’t skimp on supplements. Simply because something is less expensive does not imply that it is superior. In truth, when it comes to vitamins, you usually get what you paid for.
As far as possible, ensure that the company uses all-natural or even organic products. When possible, avoid synthetics. Most importantly, conduct your research.
Now, let’s take a look at the best magnesium supplement present on the market today.
Best for sleep
1. Nested Magnesium Glycinate
Price: A 120-day supply of Magnesium tablets from Nested Naturals costs around $15.
According to research, magnesium has a vital role in triggering relaxation pathways, including the creation of gamma-aminobutyric acid (GABA), a neurotransmitter that calms your nervous system and promotes healthy sleep patterns. It is the best magnesium supplement on the market today.
Magnesium glycinate is a type of magnesium that is bonded to glycine, an amino acid that has been demonstrated in animal and test-tube tests to have a calming impact on the brain.
It’s crucial to remember that there hasn’t been much human study done on the usefulness of magnesium glycinate for sleep.
Still, if you want to give it a shot, Nested’s Magnesium Glycinate tablets are one of the best options on the market with a price of around $16.
Each product is made with chelated magnesium glycinate supplement for improved absorption, is manufactured in an NSF International- and GMP-approved facility, is third-party tested for quality and accuracy, and is gluten-free, vegan, and non-GMO certified.
This vitamin is easy on the stomach and earns good marks for increasing overall sleep quality as well as reducing restless leg syndrome and nightly leg cramps.
Best for constipation
2. Pure Encapsulations Magnesium Citrate
Magnesium Citrate from Pure Encapsulations is a high-quality choice for constipation.
This supplement is gluten-free by the Gluten-Free Certification Organization (GFCO), non-GMO verified, and vegan, and is manufactured in an NSF International-registered and GMP-certified facility. It is the best magnesium supplement on the market today.
Its middle-of-the-road magnesium citrate dose can help things move ahead without necessitating an urgent trip to the restroom.
Take one pill with a meal, one to four times per day, depending on your healthcare provider’s recommendations.
Magnesium Citrate from Pure Encapsulations costs roughly $16 for 90 capsules.
3. Pure Encapsulations Magnesium Liquid
Pure Encapsulations also offers liquid magnesium citrate for individuals who prefer a liquid dose.
To make it more appetizing, this product incorporates natural fruit tastes, apple juice concentrate, and stevia extract, which are free of artificial sweeteners and colors.
Magnesium Liquid by Pure Encapsulations is gluten-free and non-GMO verified.
For optimal effects, take 1 teaspoon (5 mL) once a day with a meal, or as advised by your healthcare provider.
Pure Encapsulations Magnesium liquid is around $31.
Best for Cardiovascular health and Brain health
4. Slow Mag Magnesium Chloride
Slow Mag is a brand trusted by thousands of individuals around the country, offering high-quality supplements at a reasonable price. Each supplement is carefully prepared from the finest components and formulated to be as effective as possible.
SlowMag’s magnesium supplements are available in two formulations: one for brain and neurological health and another for heart health. SlowMag stands out from the competition because of its variety, and its products are high-quality in terms of components.
Slow Mag Magnesium Chloride is around $15-$20 for a 30-day supply.
Overall, SlowMag provides the distinct advantage of versatility, with two alternative capsule solutions for different needs. The price is very reasonable, falling within the typical range, and you can easily purchase it online.
Best liquid magnesium
5. NOW Foods’ Liquid Magnesium with Trace Minerals
Liquid vitamins may be a useful option for folks who have problems swallowing pills.
Nonetheless, you should read the ingredient list before buying a liquid supplement, as many contain added sugar and/or artificial colors and flavors.
Because it is free of artificial ingredients and added sweets, NOW Foods’ Liquid Magnesium with Trace Minerals is one of the best liquid magnesium supplements. The only thing in it is trace mineral concentrate. It is the best magnesium supplement on the market today.
NOW supplements are made in a GMP-registered facility that has also been approved by Underwriters Laboratories, an independent testing firm that ensures quality and safety.
Because the flavor can be overpowering, it’s best to combine 1/4 teaspoon (1.33 mL) with water, juice, or meal three times each day.
6. Elm & Rye Magnesium
Once you’ve tried Elm & Rye’s goods, you’ll want to get all of your supplements from them.
With an emphasis on high-quality ingredients, a genuine passion for what they do, and a dedication to consistency and sustainability, Elm & Rye is arguably the greatest place to buy supplements on the internet. But don’t just take our word for it; try Elm & Rye’s unique magnesium supplements for yourself now!
These all-natural, high-quality supplements will provide relief from headaches, menstrual cramps, and much more. Not to mention that you don’t have to spend a fortune to receive them, and they can be delivered straight to your door. It is the best magnesium supplement on the market present today.
The cost of a thirty-day supply of high-quality magnesium from Elm & Rye is around $50.
Overall, Elm & Rye’s magnesium is unrivaled in terms of value. This brand is our favorite because of its high-quality natural components, excellent customer service, and affordable prices.
7. Doctor’s Best Chelated High-Absorption Magnesium
Doctor’s Best is a reputable supplement company that offers everything from magnesium to immune support supplements and more.
The ingredients are always acquired from sustainable, natural sources, and the company takes extra care to ensure that each capsule is of the highest quality. It is the best magnesium supplement on the market today.
Benefits: This high-absorption formula makes it simpler to digest and absorb magnesium, and the tablets are vegan-friendly, GMO, soy, and gluten-free, as well as a terrific value for the price.
Doctor’s Best magnesium costs roughly $10- $15 for a 120-day supply.
Overall: If you’re looking for something a little more palatable and potent, Doctor’s Best is the way to go. The high-absorption composition is gentle on the digestive tract, and for $10-$15 per bottle.
Best under budget options
8. Life Extension Magnesium Caps
Life Extension is a reputable company that has been producing high-quality supplements for more than 40 years.
Because they value transparency and quality, each of their items comes with a Certificate of Analysis that allows you to confirm the product’s quality and correctness.
Life Extension’s Magnesium Caps, which are manufactured in an NSF International-registered GMP facility, are not only safe but also one of the most cost-effective solutions.
Each non-GMO-verified capsule contains magnesium oxide, citrate, succinate, and chelated glycinate. It is the best magnesium supplement on the market today.
Just keep in mind that these pills contain more than 100 percent of your daily magnesium requirements, so it’s recommended to consult with your doctor before taking this higher quantity.
Life Extension’s Magnesium Caps cost roughly $8- $11.
9. Live Well Labs Magwell
MagWell is Live Well’s flagship magnesium supplement and one of the best on the market. MagWell is more than just a supplement; it’s a high-quality health supplement with extra ingredients to help you get the most out of your Live Well experience.
This one-of-a-kind capsule is devoid of soy, gluten, dairy, and preservatives, and is packed with powerful nutrients. It also contains vitamin D3 and zinc for additional benefits, making it a fantastic value for money.
A 60-day supply of Live Well Labs Magwell costs around $17 and may be ordered directly from the website.
Magwell is one of the top supplements in terms of value. For less than $20, you get the best magnesium supplement with the added benefits of vitamin D3 and the mineral zinc. That is definitely worth another look.
Best for anxiety
10. Klaire Labs Magnesium Glycinate Complex
In addition to helping with sleep, magnesium’s soothing effect on the nervous system may help with anxiety. While further study is needed, a meta-analysis of 18 human studies reveals that magnesium may help with anxiety symptoms.
One of the better possibilities is Klaire Labs’ Magnesium Glycinate Complex, which has been third-party tested, is created in a GMP-certified facility, and is free of artificial colors, flavors, and preservatives.
Each capsule contains a combination of chelated magnesium glycinate and magnesium oxide.
While magnesium glycinate is often used to aid sleep and anxiety, magnesium oxide is one of the most commonly examined forms in anxiety studies. It is the best magnesium supplement on the market today.
Take one capsule one to three times per day, or as prescribed by your healthcare provider, for optimal effects. Klaire Labs’ Magnesium Glycinate Complex costs roughly $16.
E. Potential side effects
Magnesium is a naturally occurring mineral that may be found in our diet and environment. Loose stools, nausea, and GI pain are the most typical side effects of magnesium supplements (especially at larger doses, especially if you’re not used to taking magnesium).
Taking a gentler and more bioavailable magnesium supplement will help you prevent these side effects.
Many Magnesium supplements have the potential to interact with certain heart and blood pressure drugs, as well as antibiotics, so always consult your doctor before starting a new supplement regimen.
Magnesium is a necessary mineral that many people do not receive enough of through diet alone. Including a high-quality supplement in your daily routine is one approach to guarantee that your body has enough magnesium levels.
Combine it with a healthy, whole-food diet to ensure that you’re providing your body with the nutrients it requires.
If you’re unsure how much to take or which type is best for your circumstances, consult your healthcare professional for a bit of personalized advice.
I hope that this article cleared all your doubts about the best Magnesium supplement present on the market. Please share your thoughts, questions, and suggestions in the comment section.
Also read: Fun -Facts about the Nervous System
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