Top 6 Best Magnesium Supplements

The consequences of magnesium deficiency can be severe. According to a study, magnesium deficiency is associated with a wide range of health issues, including cardiovascular disease, type 2 diabetes, and osteoporosis. Another study found that magnesium supplementation can significantly reduce blood pressure in individuals with hypertension.

Given magnesium's importance for overall health and the prevalence of magnesium deficiency, many people take supplements to ensure they get enough of this essential mineral. However, with so many magnesium supplements on the market, knowing which ones are the most effective and safe can be challenging.

In this article, we'll explore the top 6 best magnesium supplements available. We'll discuss the different forms of magnesium, their benefits, and what to look for when choosing a supplement. Whether you want to improve your sleep, reduce muscle cramps, or support your overall health, this guide will help you find the best magnesium supplement.

Understanding Magnesium

Magnesium is a vital mineral crucial in over 300 enzyme reactions in the human body. Its functions are diverse and fundamental to many processes related to biochemical and physiological activities. Magnesium is essential for synthesizing DNA and RNA, contributing to the genetic building blocks of the body and maintaining the integrity of our genetic code. It is also crucial for producing ATP, the cell's energy currency, which powers almost every cellular process.

Additionally, magnesium supports muscle and nerve functions, helping to regulate muscle contractions and nerve transmissions. Adequate magnesium levels are necessary for maintaining normal muscle and nerve activity, which can affect everything from simple movements to heart rhythm.

In the cardiovascular system, magnesium regulates blood pressure, which is important for preventing hypertension and subsequent cardiovascular diseases. By influencing the transport of calcium and potassium ions across cell membranes, magnesium helps to maintain normal heart rhythm and nerve function, underscoring its importance in cardiovascular health.

Moreover, magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts that build and break down bone tissue, respectively. This is vital for maintaining bone density and overall skeletal integrity as we age.

Sources of Magnesium

Magnesium can be sourced through diet and supplements, providing flexibility in how individuals meet their nutritional needs.

Dietary Sources

Magnesium is naturally present in various foods, making it accessible through a balanced diet. Key sources include:

1. Green leafy vegetables: Such as spinach, which are part of the chlorophyll molecule where magnesium is a central component.
2. Nuts and seeds: Almonds, cashews, and pumpkin seeds are good sources of magnesium and provide healthy fats and proteins.
3. Whole grains: Such as brown rice and whole wheat bread, which retain their magnesium content unlike their refined counterparts.
4. Legumes: Beans and lentils are good sources and also provide fiber and protein.
5. Fortified foods: Some breakfast cereals and other foods have added magnesium, enhancing their nutritional value​.

Supplements

For those who may not get enough magnesium from their diet, supplements offer an alternative source:

• Forms of Magnesium: Supplements come in various forms, such as magnesium oxide, citrate, and chloride. Magnesium citrate and lactate are noted for their high bioavailability, meaning the body can more easily absorb them.
• Multivitamins and mineral supplements: Often contain magnesium, which can help cover a range of dietary gaps.
• Specialized supplements: Some are designed for specific health needs, such as magnesium glycinate, and are often recommended for their calming effects on the nervous system.

Choosing the source that best fits an individual's health profile and dietary habits. For instance, those who prefer natural sources can focus on integrating more magnesium-rich foods into their meals. In contrast, others might find supplements a more practical choice to ensure they meet their daily magnesium needs.

Recommended Daily Intake of Magnesium

The Recommended Daily Allowance (RDA) for magnesium varies depending on age, sex, and physiological status (such as pregnancy). Individuals must meet these recommendations to maintain health and prevent deficiencies.

General Guidelines

These guidelines ensure that most individuals will cover their basic magnesium needs through diet and possibly supplements. Here’s what to consider:

• Adult Men: 400-420 mg/day
• Adult Women: 310-320 mg/day
• Pregnant Women: 350-360 mg/day
• Breastfeeding Women: 310-320 mg/day

Special Considerations

The RDA ranges from 30 mg/day in younger infants to 240 mg/day in older adolescents. These amounts reflect the growing needs of children and teenagers as their bodies develop​.

On the other hand, older adults may require slightly higher intakes due to decreased magnesium absorption with age and increased likelihood of chronic diseases that affect magnesium status​.

Importance of Meeting the RDA

Meeting the daily recommended magnesium intake is crucial for the many physiological functions it supports—from bone health to cardiovascular function and glucose regulation. Insufficient magnesium intake can lead to numerous health issues, such as muscle cramps, mental disorders, and chronic fatigue.

Ensuring adequate intake is especially important for populations at higher risk of deficiency, such as older adults and individuals with gastrointestinal diseases, which can impair magnesium absorption​.

Best Magnesium Supplements

When choosing the best magnesium supplements, it's important to consider factors such as bioavailability, ingredient quality, and cost to ensure you select a product that fits your health needs. Our comprehensive analysis of the top magnesium supplements aims to guide you in making an informed choice.

These supplements provide various health benefits, from improving muscle and nerve function to enhancing heart and bone density. They come in different forms, including magnesium citrate, oxide, and glycinate, each noted for specific health benefits such as high absorption rates and gentle effects on the stomach.

Thorne Magnesium Bisglycinate is a powdered magnesium supplement that supports whole-body wellness by contributing to optimal brain, bone, muscle, and lung health. Additionally, it supports healthy metabolic levels.

This gluten-free supplement is especially beneficial for those engaged in high-performance activities. It is NSF Certified for Sport, ensuring it meets strict safety standards. The product typically comes in a 6.5-oz container, providing 60 servings, and is flavored with citrus for palatability.

Pros

• The formula is designed to promote better sleep quality, which is beneficial for recovery and overall health.
• Supports more than 600 enzymatic reactions in the body including brain, bone, muscle, and lung functions.
• Suitable for athletes and those who follow high-performance nutrition programs, ensuring it is free from banned substances.
• Thorne is a reputable brand trusted by over 100 professional teams and has partnerships with various U.S. Olympic teams.
• The citrus flavor makes the supplement easy to consume compared to other unflavored or unpleasant tasting magnesium supplements.

Cons

• Like many magnesium supplements, it can cause gas, bloating, or diarrhea if taken in doses higher than recommended.
• Magnesium supplements can interact with various medications, potentially reducing their effectiveness, which necessitates consultation with a healthcare provider.
• Some users find the citrus flavor to be excessively sweet, which may not appeal to everyone, especially those sensitive to sweeteners.

Nature Made Extra Strength Magnesium Oxide 400 mg Softgels are designed to support various aspects of health, including muscle relaxation, nerve health, heart health, and bone maintenance.

Each softgel contains 400 mg of magnesium, catering to those whose diets might lack sufficient magnesium-rich foods. These gluten-free softgels are free from synthetic dyes, artificial flavors, and preservatives, making them suitable for a wide range of dietary preferences. The product comes in a pack of 150 softgels.

Pros

• Each softgel delivers a substantial dose of 400 mg of magnesium, which can effectively support bone, muscle, and nerve health.
• Free from synthetic dyes, artificial flavors, and preservatives, and gluten-free, making them suitable for individuals with specific dietary restrictions.
• Helps in the conversion of food into cellular energy, promoting overall vitality.
• Softgels are easy to take, requiring only one softgel per day with water and a meal, simplifying supplementation.
• Positive customer feedback indicates satisfaction with the efficacy and quality of the product.

Cons

• The unflavored nature of the softgels might be less appealing to those who prefer flavored supplements.
• As with any supplement, there is a potential for side effects such as digestive discomfort, particularly when starting a new supplement.
• Some users may find the softgels large and difficult to swallow.

The Designs for Health Magnesium Glycinate Complex is a high-quality dietary supplement that offers a chelated form of magnesium bisglycinate paired with magnesium oxide for enhanced absorption and efficacy. Each capsule delivers 150 mg of elemental magnesium to support heart health, immune function, bone strength, and muscle health.

The product is vegan, non-GMO, and free from gluten, dairy, and soy, ensuring compatibility with various dietary needs. It is manufactured in the USA in a GMP-certified facility, reflecting the brand's commitment to quality. The 240-count bottle is priced at $65.49, offering a substantial supply for consistent supplementation.

Pros

• The use of magnesium glycinate allows for better absorption and quicker uptake into the body compared to other forms of magnesium.
• The chelated form minimizes gastrointestinal discomfort commonly associated with magnesium supplements.
• Effective in promoting heart health, bone strength, restful sleep, and muscle health.
• Vegan, non-GMO, and free from common allergens such as gluten, dairy, and soy.
• Highly recommended by health professionals, with a strong reputation in the functional medicine community.

Cons

• At $65.49 for a 240-count bottle, it is priced higher than some competing brands, which might be a consideration for budget-conscious consumers.
• The recommended dose might require consuming multiple capsules daily, which could be inconvenient for some users.
• While this might be preferable for those sensitive to additives, others might find unflavored capsules less palatable compared to flavored alternatives.
• Some users might find the capsules large and difficult to swallow, which is a common issue with dietary supplements in capsule form.

Klaire Labs Mag Complete is a premium magnesium supplement that blends four bioavailable forms of magnesium: succinate, taurinate, malate, and aspartate. Each form is chosen for its optimal absorption properties and potential health benefits, such as supporting energy production, heart health, and skeletal muscle function.

The product is designed to be allergen-free, devoid of common triggers like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, and also free from artificial colors, flavors, or preservatives. It is a trusted choice among healthcare practitioners, emphasizing its reliability and efficacy.

Pros

• Combines magnesium succinate, taurinate, malate, and aspartate, each known for high bioavailability and specific health benefits.
• Suitable for individuals with dietary restrictions; free from major allergens and artificial additives.
• Developed with the oversight of healthcare practitioners and widely recommended in professional settings.
• Aids in ATP production, heart health, muscle function, and overall vitality.
• Simple directions suggest taking 2 capsules twice a day with meals, making it easy to incorporate into a daily routine.

Cons

• Some users might find the capsules large and difficult to swallow.
• The need to take capsules multiple times per day may be inconvenient for some people.
• Lack of flavor options might be less appealing for those who prefer flavored supplements.

NOW Liquid Magnesium with Trace Minerals is a concentrated mineral supplement sourced from the Great Salt Lake using a proprietary solar evaporation process. This unique method enhances the bioavailability of the 72 trace minerals and significantly reduces the sodium content, making it ideal for supporting nervous system health. The supplement provides 400 mg of magnesium per three servings, delivered in an 8-ounce bottle.

Pros

• Contains magnesium and 72 other trace minerals in bioavailable ionic forms, enhancing absorption.
• Specifically formulated to support the nervous system, which can benefit overall neurological health.
• The proprietary extraction process removes 99% of naturally occurring sodium, making it suitable for those monitoring sodium intake.
• Manufactured by NOW Foods, a reputable brand known for its rigorous quality standards including GMP certification.
• The liquid form allows for flexible dosing and can be easily mixed with other beverages or foods to improve palatability.

Cons

• Some users may find the taste overly strong and unpleasant, requiring dilution with other flavors.
• The bottle size (8 ounces) may be considered small given the daily dosage requirements, potentially necessitating frequent purchases.
• Available only in an unflavored option, which may not appeal to everyone, especially those sensitive to the taste of mineral supplements.
• During hot weather, the liquid form may require special storage conditions to maintain its integrity and effectiveness.

Trace Minerals Magnesium Gummies offer a fun and tasty way to supplement your daily magnesium needs. Each gummy provides 84 mg of magnesium citrate, essential for numerous bodily functions, including muscle and nerve function, energy production, and more.

Available in a 120-count bottle priced at $21.99, these gummies come in watermelon, peach, and tangerine flavors, making them an enjoyable option for adults and kids over four. The gummies are recognized for their high quality, having won a 2020 Delicious Living Best of Supplements Award, and are made with natural fruit flavors and are free from artificial dyes.

Pros

• Available in watermelon, peach, and tangerine flavors, appealing to both children and adults.
• These gummies are designed to be low in sugar, making them a healthier option than other gummy vitamins.
• Magnesium citrate is a highly bioavailable form of magnesium, ensuring better absorption.
• Free from common allergens such as gluten, dairy, and soy, and they are also vegan, making them suitable for a wide range of dietary needs.
• Received recognition for their quality and effectiveness, increasing consumer trust in the product.

Cons

• At $21.99 for 120 gummies, they may be considered expensive compared to other magnesium supplements on the market.
• Despite being low sugar, they still contain sugars and syrups, which might not be suitable for everyone's dietary preferences or restrictions.
• The required number of gummies to meet daily magnesium needs might be high compared to more concentrated forms of magnesium supplements.
• Some users might find the gummies too chewy or large, which could be a concern for younger children or those who prefer a different texture.

Final Words

Among the top magnesium supplements reviewed, one product that stood out is the Thorne Magnesium Bisglycinate. This supplement is particularly noteworthy for several reasons. First, it utilizes the highly bioavailable form of magnesium bisglycinate, which is gentle on the stomach and well-absorbed by the body. Second, Thorne is a reputable brand trusted by healthcare professionals and athletes, ensuring high-quality standards and purity. Third, the supplement supports a wide range of health benefits, from promoting better sleep quality to supporting brain, bone, and muscle function.

Thorne Magnesium Bisglycinate is NSF Certified for Sport, making it a safe and reliable choice for athletes and fitness enthusiasts. The convenient powder form and pleasant citrus flavor make it easy to incorporate into one's daily routine.

Consider adding Thorne Magnesium Bisglycinate to your supplement regimen to improve your overall health and well-being. Whether you're an athlete striving for peak performance or someone looking to support your body's vital functions, this high-quality magnesium supplement can help you reach your goals.

Frequently Asked Questions

Can magnesium supplements interact with medications?

Yes, magnesium supplements can interact with certain medications, such as antibiotics, diuretics, and proton pump inhibitors. It's crucial to inform your doctor about any supplements you are taking and consult with them before starting a new supplement regimen.

Can magnesium supplements help with anxiety and stress?

Some studies suggest that magnesium supplements may help reduce symptoms of anxiety and stress by promoting relaxation and supporting the production of neurotransmitters that regulate mood. However, more research is needed to confirm these potential benefits.

Are there any food sources of magnesium?

Yes, many foods are rich in magnesium, including leafy greens (such as spinach and Swiss chard), nuts and seeds (like almonds and pumpkin seeds), whole grains, legumes, and dark chocolate.

Can magnesium supplements help with muscle cramps and recovery after exercise?

Magnesium plays a crucial role in muscle function and can help reduce muscle cramps and support recovery after exercise. Some studies suggest magnesium supplementation may help improve exercise performance and reduce muscle soreness.

What are the benefits of magnesium supplements?

Magnesium supplements offer a wide range of potential health benefits. Magnesium supplements may help improve sleep quality, reduce stress and anxiety, enhance exercise performance, improve bone health, and provide cardiovascular support. However, the effectiveness of magnesium supplements may vary depending on the type of magnesium used and individual factors.

What are the different types of magnesium supplements?

Several types of magnesium supplements are available, each with unique characteristics and potential benefits. These include magnesium citrate, glycinate, magnesium oxide, magnesium malate, and magnesium threonate. When choosing a magnesium supplement, you must consider your specific health goals and consult with a healthcare professional to determine the most appropriate type of magnesium supplement and dosage for your needs.