Magnesium is a type of mineral that the body longs for to function properly. A deficiency should be a cause for concern, as inflammation markers may be triggered. The risk of developing heart diseases, diabetes, and joint-related illnesses becomes more probable than ever. Though foods including greens, nuts, seeds, dry beans, and certain kinds of wheat, among others, can help fulfill the daily recommendations of magnesium, to guarantee complete fulfillment, having magnesium supplements on hand is an option.
This is where our editorial team’s expertise in research surrounding supplements and whether they are legitimate or not can be helpful. Our very own research helped scale down the list to a total of 17 top magnesium supplements out of hundreds (maybe even thousands). Without any further delay, let’s review the top picks for 2021.
Top 15 Magnesium Supplements of 2021
Undoubtedly, magnesium is an essential mineral that should not be avoided. What’s daunting about something with this much power is that it not only affects one area of the body, but several others, leading to a series of chain reactions, or in the context of wellness: health implications. As randomly as possible, here’s a brief on each solution that made the cut:
EASE Magnesium (2-ounce)
- Company: Activation
- Starting Price: $12
Ease Magnesium is a natural oral spray that delivers approximately 22mg of Magnesium Chloride Hexahydrate. On a mission to help millions of people make positive choices, father-son duo Ian and Anthony Clark are “dedicated health enthusiasts with a shared belief in the healing power of clean, fresh, and pure superfoods.” And they are constantly on the search for new information and natural remedies that can revamp wellness.
Regarding results, they come with consistent use. As explained by the Activation team, the reason for this specific source of magnesium has to do with its ability to encourage a sense of relaxation and calmness. Furthermore, individuals can also anticipate calcium absorption, better sleep, strengthened joints, and soothed muscles. To ensure that the body receives a quality source, the team included pure iMCH™, i.e., all-natural, bioavailable magnesium.
Ancient Nutrients Magnesium
- Company: Ancient Nutrition
- Starting Price: $29.95
Ancient Nutrients Magnesium is more than just a magnesium supplement; it embodies the principles of the Traditional Chinese Method by also delivering a combination of immune-supporting foods. Ancient Nutrition was founded by a co-founder, chiropractor, clinical nutritionist, and certified doctor of natural medicine, Dr. Axe, who happens to be on a mission to safeguard quality, ancient principles, and bioavailability are integrated within each of their offerings. Each serving contains 300mg of Organic, Enzyme-Activated Magnesium, which can be found in fruits and vegetables, and have powerful antioxidant properties for a healthy stress response.
Other ingredients involved, such as Vitamin D (25mcg) and a 390mg Ancient Nutrients TCM Blend encompassing Bovine Liver, Organic Rhodiola Root Extract, Organic Turmeric Root Extract, Beef Bone Broth, Organic Stinging Nettle Root Extract, Chicken Bone Broth, Organic Cinnamon Bark Extract, Lion’s Mane Mushroom Extract, Organic Licorice Root Extract, Organic Skullcap Root Extract, and Wild Hake Roe.
EasyRelief Magnesium (8-ounce)
- Company: Barton Nutrition
- Starting Price: $67
Another oral spray to have made the cut is Barton Nutrition’s EasyRelief Magnesium. Founder, publisher, and CEO, Joe Barton watched his father suffer from a series of health implications and spent years introducing solutions that can help save his life. Having successfully saved his father using the “Apple Remedy,” Joe continued assisting others over 20 years, with millions of people finding solace in Barton Nutrition. By his side are Dr. Scott Saunders, MD (Medical and Nutrition Advisor), Kevin Gullickson (Chief Operations Officer), and Nick Thomas (Chief Financial Officer), among a growing list of members.
Getting back to EasyRelief Magnesium, this solution contains the same iMCH™ Magnesium Chloride Hexahydrate as EASE Magnesium listed above. What makes EasyRelief different from EASE? As per Dr. Saunders’ opinion, their take is the “lightest” spray-on formula in the market. Unfortunately, aside from the latter, we can neither decipher this solution from EASE nor understand why the prices are significantly higher when the concentration of magnesium is precisely alike. Might EasyRelief be overpriced? It is highly probable.
Liposomal Magnesium L-Threonate
- Company: Cymbiotika
- Starting Price: $68
Liposomal Magnesium L-Threonate is trusted to improve memory, balance the mood, protect the brain, and help increase energy production crucial for the brain. The creators of this solution, Cymbiotika, consist of a team of scientists and doctors on the leading edge of research in absorption technology to ensure that the body fully appreciates the purest of ingredients and promotes wellness altogether. The scientific aspect here is the use of the Cymbiotika nanobiotechnology delivery system known as Micelle. Micelle is said to reduce magnesium particle size so that the body fully absorbs it rather than discarding any remains.
Individuals are meant to use a packet (15ml) per day, which combines Magnesium L-Threonate (1300mg), Organic Coconut Glycerin (to preserve nutrients), Organic Cold Pressed Sunflower Oil (to produce micelles), Organic Sprouted Macadamia Nuts (to increase active enzymes), Organic Vanilla Extract (for taste) and Organic Vitamin E (to assist in neutralizing free radicals).
- Company: Elm & Rye
- Starting Price: $49.99
Elm & Rye’s Magnesium dietary supplement is delivered in capsules, carrying 30mg of magnesium per serving. Given that Elm & Rye’s goal is to “improve the lives of humanity by making high-quality supplements accessible and convenient,” it doesn’t surprise us to see this mineral make the cut. Like all the companies on this list, Elm & Rye also believe in leveraging magnesium’s ability to oversee hundreds of enzymatic reactions. And so, the team avows that 30mg per capsule suffices to support bone and heart health and promote better muscle function and recovery.
What drew us to this brand is the company’s level of transparency. Precisely, they are the only ones (so far) to have included lab tests suggesting the quality of the source of magnesium used. In the lab report, there is a summary of the physical and chemical aspects and microbial analyses. Other facets unique to Elm & Rye include the extensive education on magnesium provided, clear directions on usage and storage, and payment options on bulk orders.
Magnesium Plus Zinc
- Company: Essential Elements
- Starting Price: $15.95
Essential Elements is a company that believes in providing consumers with additional elements that support positive development daily. As expressed by the team, “We empower you with new elements, tools and motivation that shine light on your predetermined motivations […] offering only high-quality health and wellness products.” One such example is the Magnesium Plus Zinc & D3, a dietary supplement that signifies the combined effects of minerals and vitamins for maximum health.
Specifically, the team believes that this approach can improve calcium absorption, reduce oxidative stress caused by free radicals and magnesium deficiency, boost immune cells, and improve cardiovascular health. Magnesium Plus Zinc showcases Essential Elements’ ability to see the bigger picture. Each serving (2 capsules) contains 225mg of Magnesium, 25mcg of Vitamin D3, and 7.5mg of Zinc.
- Company: Live Conscious
- Starting Price: $19.99
Live Conscious pride themselves in creating solutions that tend to the body and the mind and spirit. They insist that it is their “growing responsibility [that] inspired [them] to pledge to plant one million trees over [a year],” highlighting their desire to use their solutions for more significant purposes. Speaking of products, MagWell made our list because it, like Essential Elements’ Magnesium Plus Zinc, is a dietary supplement that contains Magnesium (225mg), Zinc (7.5mg), and Vitamin D3 (25mcg). Together, this trio is believed to maintain a healthy balance within the heart, support cardiovascular function and bone strength, and induce optimal immune health, neurotransmitter activity, and cognitive function. It was stimulating to see that both solutions are practically identical, with the sole difference being a source of ingredients.
- Company: BiOptimizers
- Starting Price: $40
Magnesium Breakthrough is eccentric compared to others because it doesn’t consider just one but seven types of magnesium. President Wade Lightheart started BiOptimizers after attaining a new appreciation for life. As someone who watched his 23-year-old sister battle cancer and eventually died, he set out on a mission to help his loved ones live a healthy life. And so, he started with his best friend, who, before becoming healthy, was obese. This transformation confirmed his realization for helping more people, but it wasn’t until he met CEO Matt Gallant that his dreams were introduced to society through BiOptimizers.
Getting back to the discussion of magnesium, the BiOptimizers team explained that the biggest misconception surrounding its intake is simply focusing on the dose. That is, the higher the dose, the more powerful the solution. Rather than sticking by this strategy, Magnesium Breakthrough encompasses seven types known for their ability to contribute towards muscle building, recovery, and health, ease arterial stiffness, relieve indigestion and chronic pain, increase energy production, and maintain heart health. Precisely, each serving has been broken down into the following composition: Vitamin B6 (2mg), the Elemental Magnesium Blend (500mg) consisting of Magnesium Chelate, Bisglycinate, Malate, Orotate, Taurate, and Citrate, Sucrosomial® Magnesium, Humic/Fulvic Monoatomic Blend, and Manganese (1mg).
- Company: Moon Juice
- Starting Price: $42.00
Founder Amanda Chantal Bacon started Moon Juice from her own experiences. As someone who struggled yet overcame her autoimmune condition despite being told that remission was impossible, she decided to share her knowledge with the world. How did Amanda achieve this? It turns out that her secret involves the world of alchemy and biology, and after introducing it to society, she noticed how well-received it was by the public. Magnesi-Om has been formulated to restore cellular balance for relaxation, brain health, and sleep with this as the basis.
To achieve the latter, three bioavailable forms of magnesium in a time-released delivery mechanism have been integrated within Magnesi-Om. To be blended in any beverage base, individuals can anticipate consuming 310 mg of Magnesium (i.e., Magnesium Gluconate, Magnesium Acetyl Taurinate, Magnesium Citrate) and 112mg of L-theanine.
- Company: Natural Stacks
- Starting Price: $26.21
MagTech is advertised as the “purest, most bioavailable magnesium supplement on the planet.” What is it that Natural Stacks believes makes their strategy the most potent? Well, it turns out that each serving consists of three types of magnesium linked to the highest absorption rates. They include Magnesium Glycinate (690mg), Magnesium Taurate (630mg), and Magnesium-L-Threonate (1000mg). According to the team at Natural Stacks, this blend can help increase synapse density, promote relaxation, and sleep quality, and support cognitive function, learning, and memory.
At first glance, our editorial team was taken aback by the large doses per serving, but as maintained by the Natural Stacks team, this has been done to induce results on the first dose. Furthermore, they wrote that “Natural Stacks supplements are made with unrivaled transparency because it’s your right to know exactly what you’re putting into your body. Our innovative formulas feature ingredient traceability, full label disclosure, and 3rd party lab testing on every single batch.”
Calm Magnesium Powder
- Company: Natural Vitality Calm
- Starting Price: $29.99
Natural Vitality Calm insists that nutrient ingestion should be enjoyable and not merely a chore. Thus, they decided to deliver 205mg of Magnesium in powdered form that is “better-tasting [and] better-absorbing.” Consequently, each serving is believed to maintain good health, help metabolize carbohydrates, fats, and protein, encourage bones and teeth health, maintain proper muscle function, and prevent magnesium deficiency.
As per the CEO, Linda Bolton, Natural Vitality Calm started as a small wholesale order and expanded after ongoing demand for magnesium. She supposedly saw this as an opportunity to “raise awareness of chronic magnesium deficiency,” which leads to insomnia, stress, anxiety, and chronic pain. Currently, individuals can choose from cherry, orange, raspberry, and sweet lemon flavors, which only further motivates one to fulfill their daily magnesium recommendations.
Magnesium Pure +
- Company: Nuzena
- Starting Price: $35
The Magnesium Pure + has been formulated to support healthy bodily function, relieve anxiety, and promote a healthy sleep cycle. The creators of this solution, Nuzena, are all about science. Each supplement contains ingredients that have been justified by scientific reasoning. The Nuzena team explained their stance by stating the following, “We take care to develop formulas that are not only in line with our product philosophy and ethos, but also to back up the ingredients we use in our formulas with scientific research.”
They further noted that access to such quality information is vital to make informative decisions. Hence, upon visiting every page of every product, a minimum of three studies are often listed to ensure that consumers are well-educated on what they are ingesting, from what the ingredient is, and in what ways it could help resolve particular deficiencies. In the context of Magnesium Pure +, each serving contains a sizable 400mg of Magnesium Glycinate.
- Company: Organixx
- Starting Price: $39.95
Magnesium 7 is a full spectrum dietary supplement that helps to alleviate stress and anxiety and promote restful sleep, bone, muscles, and overall health. Organixx vouches only to deliver supplements that make an actual difference in people’s life. How so? For starters, each serving allegedly constitutes natural ingredients, and whenever possible, considers organically grown produce. Then there are ongoing efforts in strengthening fermentation processes, which may increase bioavailability, and finally, affordability as a factor.
Each serving (2 capsules) is said to contain Vitamin B6 (2mg), a 500mg Elemental Magnesium Blend consisting of Magnesium Chelate, Glycinate, Aspartate, Malate, Orotate, Taurate and Citrate, and Manganese (1mg). One thing we appreciated with this brand is the clear commitment to testing and verifying the ingredients used. Notably, all products have been tested for glyphosate, GMOs, pesticides, herbicides, insecticides, and heavy metals, and the relevant results can be found on their official website.
Ionic-Fizz Magnesium Plus
- Company: Pure Essence Labs
- Starting Price: $25.95
Available in raspberry-lemonade flavor, Ionic-Fizz Magnesium Plus is a magnesium-infused beverage mix intended to support healthy stress response and sleep patterns, soothe the nerves, warrant a sustainable source of energy, all while enhancing heart, bone, and muscle function, and regulating blood sugar levels. Pure Essence Labs strongly believes that their solution delivers a comprehensive source of magnesium that not only reaches the stomach but, thanks to its “ionic” nature, can also absorb every inch of the mineral for peak efficiency with every serving.
Furthermore, each Ionic-Fizz Magnesium Plus appears to have undergone rigorous testing, resulting in a pass on microbial, heavy metal, identity, and potency analyses. This much attention to detail does not come as much of a surprise, as Pure Essence Labs represents what it means to live holistically. What initially started as a journey to find a natural cure for cancer led to a brand that appears to have mastered wellness.
Turning to the formula itself, Ionic-Fizz Magnesium Plus contains Vitamin A (150mcg), Vitamin C (250mg), Vitamin D3 (2.5mcg), Vitamin B6 (1mg), Folate (50mcg), Vitamin B12 (30mcg), Magnesium (300mg), Zinc (2mg), Cooper (0.25mg), Manganese (1mg), Potassium (100mg), Bamboo (60mg), Beet (25mg), Ionic Sea Minerals (10mg), and Boron (500mcg).
- Company: Transparent Labs
- Starting Price: $17
Transparent Labs offers Mag Bisglycinate (i.e., 300mg of Magnesium Bisglycinate) supplement as a means of promoting magnesium intake, improving the mood, and preventing genotoxicity (i.e., penetrating deep to affect DNA), and stress-induced thyroid disease. In the report of Transparent Labs, the decision to go with magnesium bisglycinate rests in its highly bioavailable and non-laxative nature. Moreover, it is allegedly not as cheap as magnesium oxide, i.e., a component usually found in supplements to cut costs. What makes Transparent Labs worth considering is their extensive knowledge of vitamins and minerals, as seen in their product offerings. Who can forget the importance placed on science-based ingredients at clinically effective doses?
- Company: Thorne Research
- Starting Price: $30
Like Transparent Labs, Thorne Research also decided to stick solely to Magnesium Bisglycinate in their take on a magnesium supplement. The difference here is that the formula has been powdered as a beverage mix rather than delivering capsules. There’s also the fact that it is slightly less concentrated (200mg) than that offered by Transparent Labs. In the team’s viewpoint, the ingestion of Magnesium Bisglycinate is ideal for anyone wanting to simply unwind, increase blood flow, and maintain blood sugar levels. Another facet that differentiates Thorne Research’s solution from Transparent Labs is the former’s importance on tending to athletes. Their Magnesium Bisglycinate has since been NSF Certified for Sport®.
- Company: 1MD
- Starting Price: $19.99
Finally, we have MagMD, a dietary supplement created to optimize cardiovascular health. Like previously mentioned supplements, 225 mg of Magnesium (i.e., Citrate, Glycinate, and Malate) has been included alongside Vitamin D3 (25mcg) and Zinc (7.5mg). At first glance, we were happy to see that each bottle offers two months’ worth of supplements, which is rarely the case since most companies prefer to stick to one month’s supply per bottle.
As per the 1MD team, whose products have been physician formulated, this supplement should be taken for at least three months to watch the benefits unfold. Within the first month, MagMD is expected to maintain healthy magnesium levels. A month later, nerve signals will have been balanced so that individuals can experience healthy moods and cognitive function. Finally, heart, bone, and muscle function is trusted to heighten to new levels at the three-month mark. How are they so sure? Well, it turns out that every stage of MagMD reflects the “powerful integration of advanced science and nature.”
The Ranking Criteria For The Top Magnesium Supplements
When it comes to picking supplements, some ranking criteria should be in place to verify that basic requirements hold. Our editorial team made sure to include factors that make it easier to decipher scam products from the effective type while also ensuring that value for the price is met. For instance, a product that checks off one of six requirements shouldn’t be offered at, say, $69. It seems more realistic to pay a similar price if several boxes have been checked off, right? Well, before jumping straight into the cost as a factor, let’s take a closer look at the other critical boxes that everyone should be watchful of:
Company Background & Transparency
Knowing the company gives consumers a feel for how a brand and its product offerings took shape. The story itself is enough to gather information on their knowledge of ingredients, progressions, mission, passion, and values, to list a few. In turn, these pieces of information suggest a lot about their willingness to share, or how we put it, “transparency.” Ultimately, the only entity that is well-informed on a product is the creator, and should they fail to educate the public, the entire brand should be avoided altogether.
There are several types of magnesium, but anywhere between 7 and 10 of those are usually seen frequently in supplements. Therefore, our editorial team spent time breaking down each solution and explicitly specified the exact types included. Additionally, it was essential to ensure that each solution balanced scientific evidence and market standards. Failing to meet the latter led to a product’s elimination from our picks.
Scientifically Backed & Clinically Effective Doses
Why must we care if magnesium has been scientifically proven to elicit results? Having studies that have sufficient evidence for significant improvements allows us to understand two things. First, they help to narrow down effective doses for maximum results. Why would anyone purchase a supplement knowing that a possibly meaningless amount of magnesium is found per serving? While it is true that natural supplements aren’t meant to cure, they should at least facilitate some comfort! Second, they give us a general idea of the type of people that a solution may support. The more random the sample, the more likely we can generalize about the population.
At large, our picks involved either magnesium alone or other sources of vitamins and minerals. In the latter case, we needed to confirm that synergy exists between the type of magnesium and the combined vitamin, mineral, herb, and plant. Presently, some studies on the combined effects of vitamins and minerals have been conducted. Using such resources as guidance, we only included products that have good groupings. Otherwise, they were kept at the bottom of the list in case they satisfied other factors.
Sometimes companies tend to exaggerate the health benefits of taking a particular solution. So, anything that came across as a possible treatment, cure, or miracle within a short period was eliminated. These are attempts at luring in consumers and reflect nothing but deception. To certify that we did not wrongly accuse a brand of scamming customers, our editorial team invested a lot of time to fully understand the effect of magnesium on different areas of the body. This helped to decipher realistic versus unrealistic health goals.
Uniqueness is not a factor that everyone would expect to see, but it did help our team break ties. Several products were identical in strategies. Hence, we decided to go with the brand that had the upper hand. Given the broadness of the term, we determined “uniqueness” would imply features such as physician/doctor-formulated, lab-tested (with and without lab reports), use of patented/trademarked ingredients, certifications, etc. This, like price as a factor, was one of the last boxes to be checked off.
Value for Price
Getting back to value for the price, it is illogical to invest in a supplement with little to no substance. Our team confirmed that the above list includes magnesium supplements that check off several boxes. Once again, any product that screamed “uncertainty” on more than one instance was avoided. Sometimes, remarkably high prices paired with low transparency suffices to disregard a brand entirely.
Arriving at our finalized list was a mission of its own, but fortunately, it was simplified when we introduced the ranking criteria. We highly encourage everyone to do the same and build further onto our list depending on their respective preferences.
The Different Types of Magnesium and Their Role on Wellness
Several different magnesium types are available, but our key focus will be on the seven dominantly used ones. Below is a brief on each type followed by their potential health benefits:
Chelated magnesium may offer “superior bioavailability and increased stability,” which together can help the body absorb and utilize essential nutrients. The term “chelate” means attaching organic compounds to inorganic compounds to increase nutrients uptake. By chelating magnesium to organic compounds, we are practically developing a transportable source of magnesium that can travel well into the intestinal wall before suffering in the gut’s devastating environment .
CTV News reported that both magnesium glycinate and bisglycinate are well-tolerated forms out of the crowd. Bisglycinate is described as an amino acid chelate that binds magnesium to glycine. In so doing, we are allegedly presented with a magnesium form like those derived from food. The news outlet also pinpointed how existing studies have yet to list any particular drawbacks. Regarding potential benefits, ingesting magnesium glycinate can help to relieve anxiety, promote bone health, and regulate blood sugar and normal heart rhythms, among others .
In comparison to oxide or citrate, aspartate is deemed increasingly bioavailable. One source expounded that some outdated studies proved that aspartate might reverse exhaustion and muscle hyper-excitability, but replicating the results remains unknown. It is justified that aspartic acid is like magnesium because the duo is essential for cellular energy production.
Magnesium citrate is viewed as yet another well-tolerated form of magnesium with higher quality absorption compared to any of the chelated forms or even magnesium oxide, for that matter. The way it works rests in the contained citric acid, which, as quoted, “promotes the absorption of magnesium by increasing its solubility .” Regarding benefits, consistent uses may promote regular bowel movement, improved muscle and nerve function, increased bone strength, and a healthy heart .
Magnesium taurate entails both the mineral and the amino acid taurine. That said, the duo carries several facets in common, with the major one being their positive effect on cardiac function. Other reported benefits of combining magnesium and taurine include (but are not limited to) the ability to reduce blood pressure levels, regulate nerve cells, improve the heart’s contraction and muscles, etc. It is essential to mention that a vitamin B6 deficiency can reduce magnesium taurate in the body, so the former should be monitored .
Like aspartic acid, malate is said to be involved in the cellular energy cycle; namely, it is reckoned to improve ATP production. Other anticipated improvements include easing fibromyalgia symptoms, reducing muscle pain and tender points, balancing mood and blood sugar levels, and enhancing physical performance .
Finally, magnesium orotate, like malate, is allegedly a less known combination containing orotic acid. Its uses are primarily considered under heart health and have since penetrated cell membranes for maximum magnesium delivery. Grippingly, magnesium orotates are assumed to contribute towards RNA and DNA formation, and as a result, support heart cells in their endeavor to promote optimal recovery.
The Scientific Outlook into Magnesium
Individuals should have already gone over the top supplements of 2021, on what basis they were selected, and the different types of magnesium that one might run into. Nowhere have we discussed the scientific outlook into magnesium in detail, and thus, our editorial team will take the next couple of minutes. To uncomplicate things, we’ve directed our attention towards magnesium as one rather than researching its numerous variants. Keeping that in mind, here’s what we discovered:
A 2016 study that looked to quantify the effect of oral magnesium supplementation on blood pressure used existing randomized, double-blind placebo-controlled trials. Having accumulated 34 trials constituting 2028 participants, a median dose of 368mg/d for a median duration of three months has been found to significantly reduce systolic blood pressure by 2mm Hg and diastolic blood pressure by 1.78mm Hg. Furthermore, the researchers confirmed that 300mg for a month sufficed to elevate serum magnesium and reduce blood pressure.
A 2017 review on the effect of magnesium supplementation covered different body areas, along with supporting ingredients. In the latter case, it was argued that magnesium is crucial for converting vitamin D into an active form, noting the outcomes as increased calcium absorption and metabolism while normalizing parathyroid hormone function. Another study was reported where the relationship between magnesium intake and muscle cramps was investigated. Though a noticeable trend suggesting a positive correlation was found, the researchers failed to conclude clinical significance. Yet magnesium remains a commonly recommended solution for muscle recovery. Why is this the case? It was explained that magnesium might help reverse certain nutrient deficiencies, indirectly easing muscle cramps and spasms.
While researching magnesium’s role in the body, we stumbled upon one piece by the Linus Pauling Institute that deliberated on probable nutrients interactions. For instance, it has been argued that taking roughly 142mg/day of zinc alongside magnesium might decrease the body’s ability to absorb magnesium. Next, certain fibers may reduce magnesium utilization, but more studies are allegedly needed to make firm statements. Other nutrients that can have a daunting effect on magnesium utilization, particularly when taken in excess, include protein, vitamin D, and calcium.
Besides improvements, individuals must get a general idea of how much of an excess magnesium intake can have. One good example is that of a 2014 review that examined magnesium intake as a risk factor for osteoporotic fractures and altered bone mineral density (BMD). The researchers concluded that lower magnesium intake is linked to lower BMD of the body. Additionally, it was stated that “any consumption slightly greater than the Recommended Dietary Allowance is associated with increased lower-arm and wrist fractures that are possibly related to more physical activity and falls.”
Frequently Asked Questions About Magnesium Supplements
Q: What is magnesium?
A: Magnesium is a widely known mineral that is naturally produced in the body. Without it, many of our bodily functions will not work as required, leading to unwanted health implications.
Q: What role does magnesium play in the body?
A: Magnesium is fundamental for over 300 biochemical reactions in the body. To date, it has been highlighted as having a positive impact on the normal nerve and muscle function, the immune and cardiovascular systems, bone and joints health, and energy, DNA, RNA, and protein productions .
Q: What is the average recommended amount of magnesium needed daily?
A: The average recommended amount of magnesium varies according to one’s “life stage.” Here is a summary provided by the National Institutes of Health’s Office of Dietary Supplement:
- Birth to 6 months: 30mg
- 7 to 12 months: 75mg
- Children 1 to 3 years: 80mg
- Children 4 to 8 years: 130mg
- Children 9 to 13 years: 240mg
- Teen boys 14 to 18 (410mg) and teen girls 14 to 18 (360mg)
- Men (400 to 420mg) and women (310 to 320mg)
- Pregnant teens: 400mg
- Pregnant women: 350 to 360mg
- Breastfeeding teens: 360mg
- Breastfeeding women: 310 to 320mg
Q: What are some good food sources for magnesium?
A: Food high in magnesium includes legumes, nuts, seeds, whole grains, green leafy vegetables, breakfast cereals, milk, yogurt, and certain milk products .
Q: What groups of people are at risk of developing a magnesium deficiency?
A: People with gastrointestinal diseases, type II diabetes, alcohol dependence, and older adults are deemed at risk of developing a magnesium deficiency .
Q: Why do people take magnesium supplements?
A: Magnesium supplements are typically consumed by people who either have health problems or take medications that cause magnesium levels to drop. Moreover, the magnesium concentration derived from food cannot level with that of a supplement, and accordingly, this boost might help people already suffering from magnesium deficiency .
Q: What forms are magnesium supplements delivered in?
A: Currently, the market houses magnesium supplements in tablets/capsules, time-release tablets/capsules, beverage mixes, and oral sprays.
Q: Can magnesium delivered through oral sprays truly help fulfill daily recommendations?
A: At present, very insufficient knowledge is available on the effect of magnesium-infused oral sprays on brain and bone health, energy, and protein production, let alone the body. However, spraying directly onto the skin might be the best alternative, as the solution is trusted to penetrate deep within and finds its way to the bloodstream.
Q: What types of magnesium should we look for in magnesium supplements?
A: For maximum bioavailability, individuals are asked to look for dietary supplements that include magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride. Of course, it could come down to one’s goals. For instance, should one require help with heartburn or indigestion, magnesium with laxative effects can be selected.
Q: What issues can one foresee because of a magnesium deficiency?
A: Countless issues immediately arise because of magnesium deficiency. Some examples include losing appetite, nausea, vomiting, fatigue, weakness, high blood pressure and heart disease, type II diabetes, osteoporosis, and migraines.
Q: Is there such a thing as harmful magnesium?
A: Magnesium derived from food is far from harmful, yet, people who take magnesium supplements need to be extra careful. In particular, exceeding the recommended dietary requirements or possible medication interactions may cause serious consequences.
Q: What measures can be taken to prevent magnesium depletion?
A: Diuretics can either increase or decrease the loss of magnesium through urination; hence this is one thing to watch out for. Also, taking a high concentration of zinc along with magnesium might weaken the latter’s absorption. Individuals may want to talk to their respective doctors, pharmacists, or other providers about magnesium depletion and how best to take prescription drugs without compromising serum levels.
Top 15 Magnesium Supplements of 2021 Final Verdict
Ultimately, magnesium dramatically contributes to how our bodies (from cells and tissues to the major organs) function. That said, a deficiency can lead to unwanted consequences and depending on how low magnesium levels drop, the outcomes can have daring effects on one’s wellness. Though certain food groups can be included in one’s diet, they do not always fulfill the daily requirements. Things get a bit more difficult for people with a pre-existing medical condition and those required to take specific medications.
Our top magnesium supplement picks of 2021 showcase the power that the mineral has on the body. Moreover, it reflects the different approaches and types one can consider depending on their health, not to neglect the fact that sometimes, adding supporting ingredients can either heighten or worsen magnesium absorption. Nonetheless, our goal was to list a series of options and how they made the cut. We hope this guide will serve as a foundation for one’s research in differentiating the good from the bad.
As a final remark, we cannot put into words how important it is for consumers to first confer with a health practitioner before adding any new supplement to their regimen. Health comes before anything, and although improvements should be celebrated, any implications arising from improper supplementation can be difficult to evolve out of, thus the reason for a consult. We are optimistic that the listed resources and advice will support better health-related decisions moving forward until the next update.
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Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.