The 7 Best Magnesium Supplements Reviewed
Magnesium plays several key roles in your body, and yet many people are deficient in this necessary nutrient. Over 80 percent of adults are not getting enough of this vital mineral! If your diet isn’t what it should be, then you need to consider supplementing magnesium.
What makes this mineral so important? It regulates blood pressure for one and supports the proper function of nerves, muscles, and tissue. Magnesium is even necessary for quality sleep and to get more of the neurotransmitter GABA for a calmer, more relaxed life too. The list goes on with this vital nutrient, which we will get into below.
Now that you know why you need magnesium let’s discuss the seven best options. After, gets some answers to your magnesium questions and find out about the full list of benefits and side effects. We found the best sources of the mineral, all without unnecessary ingredients you don’t need in your supplements. Finally, we found supplements to fit in everyone’s price range so you can get healthy even on a budget.
The Best Magnesium Supplements
Here are our choices for some of the best magnesium supplements on the market today and why we love them:
1. Magnesium by Smarter Nutrition
Next, the supplement comes with three active ingredients, including 65 percent of your daily magnesium sourced from seawater. Avocado and AstrGin – panax notoginseng, and astragalus membranaceous – increase bioavailability. A few inactive ingredients stabilize the pills, including vegetarian soft-gel with tapioca, organic glycerin, caramel, and water. It also includes non-GMO sunflower lecithin and beeswax.
You won’t find any allergens or undesirable ingredients in this supplement. Simply take three gel-caps with a meal and water. A single bottle offers a one month supply. The pills are made here in the USA in a GMP and FDA facility. Moreover, they get third-party testing for purity, all without GMOs.
2. Natural Vitality Calm Magnesium Supplement Powder
Now you can support a calm and relaxing mindset with 325 mg of magnesium carbonate, which provides 77 percent of your daily magnesium. As for the other ingredients, you get citric acid, organic lemon and raspberry flavor along with other flavors, and organic stevia extract for natural sweetness. It’s a completely vegan and gluten-free formula without sugar, fructose, artificial colors, or flavors.
What’s even better about the supplement is you get over a four-month supply for a very low price. All this from magnesium sourced from the pacific ocean for natural calm. Just add two teaspoons of powder a day to water, let it fizz, then stir until dissolved, then enjoy. Start with half a teaspoon and work your way up to the recommended daily dose.
3. Deal Supplement Magnesium Complex by Eagleshine Vitamins
What’s inside this deal-saver? A proprietary blend of magnesium citrate, glycinate, oxide, and aspartate. With 600 mg, you get thirty percent of the magnesium you need a day to supplement meals low in the mineral. As for inactive ingredients, it only has rice flour and gelatin capsules. Moreover, you don’t get gluten, dairy, egg, peanut, fish, soy, shellfish, wheat, yeast, or tree nuts.
Take one capsule three times a day to get a full 90 percent of your daily value, preferably with meals and a full glass of water. The brand uses high quality and third party testing to ensure quality. If you don’t love it, you have two months to get a full refund. Finally, the supplements are made right here in America, and a single bottle can offer a two month supply if you take as recommended.
4. Andrew Lessman Calcium-Magnesium Intensive Care
Inside the bottle, you will find vitamin C, D3, calcium, boron, and 48 percent of the magnesium you need a day in the form of magnesium oxide. This unique supplement is made with ultra-fine, extra-soluble powder that’s gentle on even sensitive stomachs. Moreover, you won’t find any dairy, gluten, soy, yeast, sugar, or any other fillers or preservatives as the capsules holding the powder.
Also, the manufacturing facility is in the US, and they follow the safest procedures to ensure a healthy supplement while also leaving zero carbon footprint. They follow ethical and eco-friendly standards and even donating prenatal vitamins. You can pick from four pill counts to last as long as you like including over a year! Take two capsules a day with food and water for the best results.
Pick this option if you need a multivitamin formula ready to improve your bones and overall health. Even though magnesium and calcium are two of the most abundant vitamins on earth, many people are deficient. Make your bones and all your body systems happy with these pills ready to improve your body function.
5. NATURELO Magnesium Glycinate Supplement
You don’t get any GMOs, gluten, soy, flavorings, or preservatives. Instead, you get 200 mg of magnesium as glycinate chelate, which is 48 percent of the daily value. You also get 30 mg of organic spinach, Swiss chard, okra fruit, quinoa, black beans, pumpkin seed, sunflower seed, and flaxseed. The only inactive ingredient is the capsules themselves.
Naturelo uses an FDA registered facility with a high GMP standard right here in America. One bottle offers 120 capsules, and you should take the recommended dose of one pill per day for a four-month supply. Now you can relieve tension the natural way while decreasing blood pressure, pain, stress, and improve your sleep. If you don’t love it, get your money back.
6. Magnesium Complex by Trio Nutrition Mind Body Spirit
Save money when you stock up on this affordable supplement. You get 2 mg of vitamin B6 as pyridoxal-5-phosphate, which is 118 percent of your daily value. The other active ingredient is 400 mg of magnesium oxide and glycinate for 100% of your daily value. Vegetable capsules and silica are the only inactive ingredients, and both are safe – no allergens of any sort to cause you any problems.
Take two vegetable capsules one a day with a meal and a glass of water. Trio Nutrition manufactures their supplements in an FDA registered facility with the highest GMP standards. A single bottle of 180 capsules offers a three month supply.
Wake up refreshed and improve your entire body with a single supplement. Magnesium oxide can cause an upset stomach if taken without food and doesn’t absorb as well as other versions, but this mix works to alleviate the issues so you can get the highest elemental magnesium.
7. BioEmblem Triple Magnesium Complex
Next, the pills come with third-party testing in an NSF and GMP facility, all with third-party testing for purity and accuracy. Moreover, the pills are vegan, non-GMO, gluten-free, with no fillers, preservatives, stearates, or other unnecessary ingredients. Just take two soft-gel caps once a day with food to gain all the benefits for a 45 day supply of magnesium.
The pills offer 300 mg of magnesium malate, glycinate, and citrate for a 71 percent daily value. Also, the only inactive ingredients are the plant cellulose capsules and organic rice hull extract. You don’t get any allergies, just a mineral you need for good health. With a blend of three forms of magnesium, you get a better range of benefits with more bioavailability.
Buying Guide for Magnesium Supplements
Magnesium comes in multiple forms and with many benefits. Before you pick your favorite option, take a look at the side effects, and get some answers to your questions too.
Ingredients
Magnesium comes in several different forms, all will help to reduce a deficiency, but some come with a few more side effects while others are more bioavailable. Take a look at the most common options.
Magnesium Citrate is simply magnesium combined with citric acid, and it may have a laxative effect but will also help to improve digestion and reduce constipation.
Magnesium Glycinate is extremely absorbable, and one of the most recommended forms of calcium. It’s less likely to cause digestive issues or a laxative effect than other forms of the mineral.
Magnesium Oxide is magnesium mixed with pure oxygen. It’s used to increase blood magnesium levels, and it’s potent too. However, it doesn’t absorb as well as other versions of the mineral and isn’t as bioavailable either and can be a lower quality too.
Magnesium Malate is a mixture of magnesium and malic acid, and it’s known for improving fibromyalgia symptoms and chronic fatigue syndrome. Malic acid plays a huge role in generating energy.
Magnesium Carbonate is a fizzy version of the mineral and can cause an upset stomach just like its sister’s chloride and gluconate. However, it’s not a natural form of the supplement, but many enjoy using this form in a drink to improve taking supplements.
Reasons for Magnesium Deficiency
Soil depletion has lowered the amount of magnesium in crops dramatically in the last several decades. GMOs and large levels of chemicals in food also reduce the number of magnesium people consume naturally. Most people are magnesium deficient now because of these reasons. If possible, try to eat non-GMO and organic to naturally improve your levels, although the soil depletion can even occur in organic farms too because of limited farming space.
Certain people are more likely to experience a deficiency, too, besides just a processed diet. Those with GI troubles, diabetes, alcohol dependency, and the elderly are at a greater risk for low magnesium levels. Also, many prescription medications and even antibiotics can damage the digestive tract making it difficult to absorb magnesium from food. People with any form of disorder should speak to their doctor and check their magnesium levels.
Benefits
You will see massive improvements when you take a magnesium supplement. First, it can help to increase energy levels by activating adenosine triphosphate (ATP). Without this, you will be tired pretty much all the time.
Next, the supplement can improve your level of calm and reduce anxiety by improving GABA function – the neurotransmitter that produces serotonin – the happy hormone. For the same reason, magnesium can treat insomnia and help you get better sleep.
Magnesium also improves digestion and relieves constipation by relaxing the muscles in the digestive tract. It also neutralizes stomach acid to move stool through your body with ease. Moreover, it relieves muscle aches and spasms by improving communication with neuromuscular signals.
Finally, magnesium balances your levels of calcium, potassium, and sodium. If you take a calcium supplement, you should take a magnesium supplement too to balance calcium levels and improve your health. The mineral can even improve heart health, prevent migraines, and improve bone health.
For more information on the health benefits of magnesium, watch this video:
Side Effects
If you eat a healthy diet filled with magnesium-rich foods, you may not need to supplement. However, with a world full of processed foods, the vast majority of adults need more magnesium. While magnesium overdoses are possible, they are very rare and not thought to be a threat to the majority of the population.
Keep in mind, though, that magnesium from a food source usually has little effects, but supplement versions can cause digestive issues. Many magnesium supplements can cause a laxative effect, which is kind of a benefit for those who are irregular. If you do take too much supplemental magnesium, you may experience irregular heartbeat, low blood pressure, confusion, and slowed breathing.
Dosage
Adult men over the age of 18 need a total of 400 milligrams, and women need 310 milligrams. Men over the age of 31 need 420, while women need 320. Pregnant women need extra with a range of 350 to 360 mg. With a healthy diet, you should need a supplement with only a percentage of your daily need.
Questions About Magnesium
How can I tell if I am magnesium deficient?
Many symptoms can tell you if you are deficient in magnesium. Those symptoms include leg cramps, insomnia, muscle pain, anxiety, high blood pressure, type II diabetes, fatigue, migraines, and osteoporosis.
What foods are high in magnesium?
Many foods have magnesium, but the best sources come from spinach, Swiss chard, black beans, mung beans, almonds, cashews, potatoes, pumpkin seeds, avocado, bananas, broccoli, and Brussel sprouts.
Which other nutrients help absorb magnesium?
Magnesium and zinc have mutual benefits. The magnesium can help to absorb the zinc while the zinc and help you to absorb the magnesium more effectively. Potassium is another supplement that pairs well with magnesium, as does iron.
Conclusion
Magnesium is vital for your health, and far too many people have low levels because of diet, soil depletion, and other factors. You can fix your problem with Magnesium by Smarter Nutrition, which comes from a natural water source. With this option, you don’t have to worry about soil depletion, and you can increase your health with minimal effort.