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Even if you eat a varied diet, you can still develop deficiencies. Magnesium deficiency is one of them. An estimated 75% of American adults don’t get enough magnesium in their diet. It’s a crucial vitamin because it supports energy production, helps with muscle and nerve health, helps regulate high blood pressure and blood sugar levels, and can even Helps prevent insomniaAlthough elemental magnesium is a metal, there are many forms of magnesium that can give you the amount you need to combat your magnesium deficiency.
There are many different forms of magnesium, including compounds like magnesium glycinate, magnesium malate, and magnesium sulfate, which can be found in different types of dietary supplements. How you decide to combat your deficiency (or whether you are certain you have one) is something you should discuss with your doctor before purchasing a magnesium supplement or any other dietary supplement. Too much magnesium from food sources is not a problem for the average adult, but this is not the case with supplements. Supplements are generally much higher in concentration, so you will need a doctor to confirm how much you should be taking. Getting too much magnesium from supplements can cause nausea, diarrhea, and abdominal pain.
Here’s what you need to know to find the best magnesium supplement.
What is magnesium?
Magnesium is one of the most abundant minerals in the human body. It plays an important role vital role in various bodily processes such as muscle movement and brain function. Studies show that magnesium depression symptoms, sleep, heart health And blood sugar level.
There are many types of magnesiumincluding magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide, and magnesium phosphate. The form of magnesium is determined by what it is bound to (for example, magnesium citrate is magnesium bound to citric acid), and some forms are easier to absorb through the body than others.
Magnesium is naturally found in food such as:
- Seeds
- Nuts
- Greens
- Soy milk
- Beans
- Whole grains
If your diet is lacking in many of these foods, you may need additional magnesium. If you are already taking a multivitamin with magnesium, you do not need an additional supplement. Consult your doctor before adding magnesium supplements to your diet.
We reviewed a number of magnesium supplements, along with their prices, brands, ingredients, and consumer reviews. Here are our picks for the best magnesium supplements.
Dosage: 2 softgels, daily with a meal
Form of magnesium: Magnesium Citrate
Nature Made is a trusted brand that often appears on our lists. Not only are the vitamins affordable, but Nature Made products are also Verified US Pharmacopoeia. The magnesium supplements are also gluten-free and contain no dyes, synthetic colors or flavors. Each serving of two softgels contains 250 milligrams of magnesium in the form of magnesium citrate, approximately 60% of the recommended daily allowance. In addition to magnesium, the softgels also contain medium-chain triglycerides, gelatin, canola, glycerin, water and yellow beeswax.
Advantages
Disadvantages
- Only a 60 day supply in one bottle, less than the other brands on this list
- Larger pills may be difficult to swallow
Dosage: 1 tablet per day with a meal
Form of magnesium: Magnesium oxide
Nature’s Bounty is another well-known and accessible brand. Sold in Target, Walmart, Walgreens, and CVS, Nature’s Bounty has been producing quality vitamins for over 50 years. Their products, including their magnesium supplement, contain no artificial colors, flavors, sweeteners, sugar, starch, soy, gluten, wheat, yeast, or fish. Their supplements contain 500 mg of magnesium oxide, which is about 119% of the recommended daily value. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose, and vegetable magnesium stearate.
Advantages
- One bottle contains 200 tablets
- Suitable for vegetarians
Disadvantages
- Magnesium oxide is more difficult for the body to absorb
- The dosage is slightly above the recommended daily amount
Dosage: 1 capsule, daily
Form of magnesium: Magnesium oxide, magnesium citrate, magnesium aspartate
Now supplements are for vegans and vegetarians. The capsules are non-GMO and do not contain wheat, gluten, soy, milk, egg, fish, shellfish, nuts or sesame. Now magnesium supplements contain 400 milligrams of a magnesium blend (magnesium oxide, magnesium citrate and magnesium aspartate), which is 95% of the recommended daily amount. The other ingredients are hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (vegetable source).
Advantages
- Very few other ingredients
- Three types of magnesium for optimal absorption
Disadvantages
- The magnesium mix does not specify how much of each type you get
- Pills are big
Dosage: 1 teaspoon in 8 oz of water, daily
Form of magnesium: Magnesium carbonate
Garden of Life offers a powdered magnesium supplement for those who don’t want to take pills. Simply add 1 teaspoon to a cup of room temperature water, let it fizz, stir well and drink. The powder contains a magnesium blend of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein magnesium chelate, organic raspberry flavor, organic lemon flavor, and organic stevia extract (leaf). There are also three added probiotic strains: Lactobacillus plantarum, Lactobacillus bulgaricus, and Lactobacillus acidophilus. The magnesium blend is 350 milligrams, which is 85% of the RDI. There are also 120 milligrams of sodium and the probiotic blend is 3.5 milligrams.
Advantages
- Contains a probiotic mix
- Choice of two flavors: raspberry, lemon or orange
Disadvantages
- Sour, strong taste
- Reviews state that the powder does not dissolve properly
Dosage: 4 milliliters (4 full droppers; 0.8 teaspoons), daily with juice or food
Form of magnesium: Magnesium chloride
Liquid magnesium is also a great option for those who don’t like taking pills. Trace Minerals’ liquid magnesium comes with a pre-measured dropper, making it easy to see how much magnesium you’re getting. However, it’s recommended not to take all 4 milliliters at once. It’s best to spread out your serving size throughout the day. A single daily dose of this liquid is 400 milligrams of magnesium chloride — 100% of your daily recommended intake. In addition to magnesium, the bottle also contains potassium, sulfate, and boron. All ingredients are natural, non-GMO, and gluten-free, and made without artificial flavors, sweeteners, and known allergens.
Advantages
- Alternative to taking pills
- Certified Vegan
Disadvantages
- Recommended to divide the dosage over the day
- Bad taste, must be mixed with juice or food
Is it okay to take magnesium supplements daily?
How much magnesium should you take?
