Magnesium plays an important role in healthy human bodies. With some studies estimating as much as 75 percent of Americans aren’t getting enough Magnesium, it’s no wonder magnesium supplements are starting to fly off the shelves. Even though this essential nutrient isn’t yet as well known as other essential minerals like zinc, they’re on the rise, especially when a deficiency could mean fatigue, muscle cramps, and much more. If you’re thinking of making a change and adding Magnesium to your diet, you may have been off-put by the sheer volume of supplements in the market. In this article, we’ll break down the top magnesium supplements currently available.
Best Magnesium Supplements Of 2022
|Magnesium Breakthrough:||A vegan capsule with a daily dose of Magnesium|
|Cymbiotika Magnesium L-Threonate:||A great way to enhance your brain’s function and cognitive abilities|
|Barton Nutrition EasyRelief Magnesium:||Relaxing and calming magnesium spray|
|Natural Stacks MagTech:||One of the best Magnesium supplements to enhance sleep and memory|
|Organixx Magnesium 7:||Natural formula for depression and metabolic syndrome|
|1MD MagMD Plus:||The best magnesium supplement for healthy bone and muscle function|
|Activation EASE:||This magnesium supplement helps you maintain calmness with its proven soothing and calming properties|
|Pure Essence Ionic-Fizz Magnesium Plus:||One of the best magnesium supplements for bone health and healthy sleep|
|Moon Juice Magnesi-Om:||The compact version contains higher doses of Magnesium|
|Thorne Research||Magnesium Bisglycinate: The best magnesium supplement in powdered form|
|Ingredients:||This best magnesium supplement has Magnesium glycinate, Magnesium Oxide, magnesium orotate, magnesium citrate, and a few others|
|Serving Size:||2 capsules|
|Assurance:||365-day money-back guarantee|
Unlike most magnesium supplements that you can buy, Magnesium Breakthrough incorporates various types of Magnesium to ensure optimal absorption. If you’re a fan of Dave Asprey and Bulletproof, you’ll be glad to hear that Magnesium Breakthrough is the only magnesium supplement to be recommended by him.
Cymbiotika Magnesium L-Threonate
|Ingredients:||Cacao extract, Magnesium L-Threonate, Organic Almond Oil, Organic vanilla extract, Konjac, and more|
|Serving Size:||10 ml daily|
|Assurance:||30-day money-back guarantee|
Cymbiotika’s Magnesium L-Threonate utilizes a highly bioavailable form that can pass through the blood-brain barrier and provide your brain with the Magnesium it needs to best function. This best magnesium supplement contains natural ingredients and comes in a liquid that makes it very easy to add to a smoothie to go or a dessert of your choice. On the other hand, the formula itself is delicious, coming in an organic vanilla creme flavor, so you can take it plain if you’d like. It has no artificial ingredients. Formulated by scientists affiliated with the prestigious MIT, Cymbiotika’s formula was specially designed to be highly bioavailable.
Barton Nutrition EasyRelief Magnesium
|Ingredients:||The gluten-free formula has Pure magnesium chloride and Purified water|
|Quantity:||One month supply|
|Serving Size:||30-50 sprays|
|Assurance:||365-day money-back guarantee|
Barton’s Nutrition EasyRelief Magnesium is a little different from the earlier two high-quality supplements in that it’s not consumable at all. Instead, this best magnesium supplement is a topical spray: a mixture of 100 percent magnesium chloride hexahydrate in a water solution that the company claims can help with symptoms of diabetes. The company also claims to source its Magnesium from the famous Dead Sea, well known for its mineral-rich soils. The company advises that the product be sprayed three times a day to help with pains, lower blood sugar, and keep energy levels high.
Natural Stacks MagTech
|Ingredients:||Magtein, Magnesium Glycinate, Magnesium Taurate, and others|
|Serving Size:||3 capsules|
|Assurance:||30-day money-back guarantee|
Combining the three most used magnesium variants, Natural Stacks MagTech promises to revive your energy levels, boost your brainpower, and help improve your sleep quality. This one of the best magnesium supplements is unlike most of its competitors; however: it is, as they say, the first open-source supplement company. This means that each ingredient can be traced and that a third party tests each batch for various metrics. You will find no artificial flavors in it.
On top of all that, the entire system is backed by blockchain technology, which means no one can alter or manipulate any data. This is a massive statement on the company’s confidence in their gluten-free product, as everything can be verified and checked as desired.
Organixx Magnesium 7
|Ingredients:||Magnesium Chelate, Magnesium Orotate, Magnesium Glycinate, Magnesium Taurate, Magnesium Citrate, Magnesium Aspartate, and Magnesium Malate|
|Serving Size:||Two capsules|
|Assurance:||365-day money-back guarantee|
Just like Magnesium Breakthrough mentioned above, Organixx’s Magnesium 7 uses all seven forms of Magnesium in its formula without artificial ingredients. The variety isn’t just for show: different forms of Magnesium can remedy various problems. For example, magnesium chelate, one of the main components of this product, helps speed along with muscle recovery from exercise and injury. In contrast, magnesium aspartate is perfect for dealing with mental health problems like anxiety and depression. All these features make this one of the best magnesium supplements on our list.
1MD MagMD Plus
|Ingredients:||Vitamin D3, Magnesium Citrate, Magnesium Glycinate, and Magnesium Malate|
|Serving Size:||Two capsules|
|Assurance:||90-day money-back guarantee|
To better keep your cardiovascular system as well as your bones, 1MD MagMD Plus uses a unique blend of Vitamin D3, zinc, and Magnesium. Not only would your musculoskeletal system benefit from the reinforcements, but so would your nervous system and cellular function. For only $20 per bottle, it’s also highly affordable, making it an excellent choice for those on a budget.
|Quantity:||One month supply|
|Serving Size:||30 to 50 sprays|
|Assurance:||60-day money-back guarantee|
Our second magnesium supplement that’s a topical spray, Activation’s EASE, is marketed primarily as a sleep aid, contrary to the stated aim of some of the other products on our list. According to the company, they’ve assisted over fifty thousand people in sleeping better and managing pain symptoms. The company claims that EASE can help with over 600 different bodily functions and at least fifty health benefits in its repertoire. Like Barton Nutrition EasyRelief Magnesium, the company also sources its Magnesium from the Dead Sea, and with a quick spray before bed, you should be asleep in no time.
Pure Essence Ionic – Fizz Magnesium Plus
|Ingredients:||The gluten-free supplement has Vitamin A, Vitamin C, Vitamin D3, Folate, Zinc, and others|
|Serving Size:||1 scoop|
|Assurance:||90-day money-back guarantee|
Much more like the traditional format for nutritional supplements, Pure Essence Ionic-Fizz Magnesium Plus comes as a powdered product that can be put into various drinks or foods. A roughly six-gram scoop contains about three hundred mg of Magnesium, representing about seventy-five percent of the recommended daily dose. If you’re looking for one of the best magnesium powders you can easily slip into your food, Pure Essence’s offering may be the perfect choice for you.
Moon Juice Magnesi-Om
|Ingredients:||Magnesium gluconate, L-Theanine, Magnesium citrate, and Monk fruit extract|
|Serving Size:||1 tbsp|
|Assurance:||45-day money-back guarantee|
Moon Juice Magnesi-Om is a bit different from most of the others on this list. Instead of being a powder or a liquid used in various foods, this magnesium supplement is a berry drink that works to boost your brainpower, help you get to sleep, and aid in restless legs syndrome. This gluten-free formula works by combining three different kinds of Magnesium with varying levels of bioavailability, acting as a time-release as your body absorbs the different kinds of Magnesium. The company is also highly transparent, offering specific sources for each ingredient used in its products.
Thorne Research Magnesium Bisglycinate
|Ingredients:||Magnesium Glycinate and monk fruit concentrate|
|Serving Size:||One scoop|
One serving of Magnesium Bisglycinate by Thorne Research contains 200 mg of chelated Magnesium. By taking this magnesium glycinate supplement on a daily basis, one can avoid leg cramps and promote the health of bones, lungs, hearts as well as muscles, and promote energy production in the body.
Thorne’s magnesium bisglycinate powder combines well with water and can be taken daily to maximize its health benefits.
How We Ranked the Best Magnesium Supplements
It can be challenging to determine which supplements are good when they all fundamentally share similar ingredients in similar doses. To be transparent, here are the main criteria we used when deciding which products we wanted to share with you:
Dosage and Variant
This one looks obvious, but it bears mentioning: one of the most important factors we looked at was the company’s dosage. After all, it would be strange to buy a magnesium supplement that barely had any magnesium in it. As the tolerable upper intake level lies at about 350 mg, we tended to look at products that stuck to this figure, as it is clinically backed by research.
Transparent And Realistic Claims
The magnesium supplement world is full of unrealistic claims and opaque processes and statements. That’s what makes honest, transparent, and realistic companies that much more valuable to develop the best magnesium supplements. Magnesium is a key component of various bodily systems, such as the nervous, immunity, bone, and muscular health. However, that doesn’t mean that Magnesium is some kind of silver bullet. We made sure to avoid magnesium supplements based on false claims and supplement companies that hailed their product as a catch-all healing super cure.
Price and Value
Magnesium, unlike some other nutritional supplements or minerals, is very common and easily produced. That means companies don’t have a basis on which to charge through the nose for their supplement. However, different companies choose to incorporate complementary supplements, which can explain the differences in prices. Primarily, we decided to look at the best magnesium supplements that contained nutrients like Vitamin D3 and zinc, as research has shown that these three nutrients work effectively to remedy several ailments.
The Different Kinds of Supplemental Magnesium
Like many minerals and nutrients, Magnesium also comes in various forms that can have differing effects on the body and its function. Usually, a magnesium supplement won’t use just one form of Magnesium: typically, up to seven of the significant forms of Magnesium will feature in some quantity in the best magnesium supplements. However, not everyone needs every kind of Magnesium. To know which forms are best for you, make sure to give a glance below at some of the most common types of Magnesium that you’re likely to encounter when purchasing a magnesium supplement:
If you’re looking to bounce back after a session at the gym, this is probably the type of Magnesium you’ll want to get. This type of Magnesium is recommended to those looking for help in muscle cramps, growth, and overall muscle health. It has been indicated by research that chelate forms of Magnesium are absorbed better by the body compared to the non-chelate forms. One study found that a 400mg dose of magnesium chelate helped address PMS and nighttime leg cramps issues.
Even though more research is being conducted, current studies have shown that magnesium citrate is promising in helping users with weight loss and symptoms associated with arterial stiffness. As the name suggests, magnesium citrate is a combination of Magnesium with citric acid. Because it’s the most bioavailable form of Magnesium, the vast majority of magnesium supplements will be sure to incorporate this variety in their formula. It is also vital to many of your body’s most important functions, playing a role in heart, bone, and muscle function. Magnesium citrate is also the main component in the development of RNA and DNA and has been shown to help intestinal health. If you’re struggling with constipation, you may find this form of Magnesium to be helpful, thanks to its laxative properties. There is some evidence to suggest that this form of Magnesium helps alleviate symptoms of depression and anxiety.
If TUMS aren’t working for you, then magnesium bisglycinate may be just what you need. Magnesium glycinate is perfect for handling symptoms of excess acid in the stomach, making it the ideal remedy for common ailments like stomach aches, heartburn, and digestive tract issues. One of the properties that make Magnesium glycinate so unique is its ability to cross the brain-blood barrier. Producers of this kind of magnesium pair magnesium with an amino acid glycine. This amino acid is typically chosen to cross the blood-brain barrier with ease, making it a perfect complement to Magnesium. This unique ability makes Magnesium glycinate helpful in dealing with common issues.
This form of Magnesium is naturally found in fruits and is also very bioavailable, much like magnesium citrate. Evidence suggests that this kind of essential mineral is absorbed very well in the digestional tract, making it an ideal choice to replenish diminished magnesium stores. Studies are currently exploring its uses, and there is some evidence to suggest that magnesium malate may help with problems like migraines, chronic pain, and depression. On top of being linked to improved brain and nervous system health, magnesium malate also seems to affect ATP production.
Many best magnesium supplements contain magnesium oxide. Magnesium oxide has the ability to absorb toxic substances from the body, helping it to be an effective detoxifying agent. It can also help in relieving stress and anxiety, improving sleep quality, and reducing cramps and muscle spasms. Magnesium Oxide also reduces insulin resistance which is associated with type 2 diabetes, and improves the function of the liver through improving bile flow.
If you’re looking less at dietary supplements for brain or muscle development, you may want to consider magnesium taurate for protecting you against heart disease. Studies have indicated that by promoting vascular health, this type of Magnesium may be cardioprotective. If you’re looking for help in issues like anxiety or poor heart health, magnesium taurate is sure to be on your list of potential fixes.
As the name suggests, this type of magnesium supplement involves binding Magnesium to Orotic acid. This type of magnesium supplement is most often marketed as being the best for a person’s overall health. It helps aid one’s metabolism, athletic performance, and leg cramps recovery after strenuous exercise.
Why Getting Enough Magnesium Matters
Magnesium is one of several minerals that are essential to daily function. Despite that, many Americans fail to meet the FDA’s minimum daily recommended intake of magnesium supplementation and suffer from a magnesium deficiency. If you’re not getting enough Magnesium, you’re likely to notice a wide range of issues, such as higher inflammation, which can lead to problems like diabetes, heart disease, metabolic syndrome, and some types of cancers. You may also be at risk for osteoporosis if you’re deficient in Magnesium. Getting adequate amounts of Magnesium is shown to remedy these problems and a host of positive effects, such as lower blood pressure and lessening hypertension.
Here are just a few of the main symptoms that can arise as the result of a magnesium deficiency:
- Leg cramps, especially in the extremities
- Feelings of muscular weakness
- Tremors, muscle spasms, and other abnormal muscle movements
- Migraines, mood swings, and other sudden changes in one’s mental state
If these symptoms result from a magnesium deficiency, taking magnesium supplements or increasing the amount of dietary Magnesium you take in can eliminate these feelings.
How much Magnesium do you need to avoid becoming deficient? That depends primarily on your age and sex. Children need considerably less magnesium supplementation than adults do, and men typically are recommended to take more than women are supposed to. Below is the recommended daily magnesium dosage as given by the FDA for a variety of different situations:
- 14-18 Years: 410mg per day
- 19-30 Years: 400mg per day
- 31+ Years: 420mg per day
- 1-3 Years: 80mg per day
- 4-8 Years: 130mg per day
- 9-13 Years: 240mg per day
- 14-18 Years: 360mg per day
- 19-30 Years: 310mg per day
- 31+ Years: 320mg per day
What Foods are Naturally Rich in Magnesium?
Magnesium can be found in a variety of plant and animal foods that you likely already eat. Here are some of the fortified foods that can be found in the average household that contains Magnesium, according to the Cleveland Clinic:
- Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg
- Black beans, cooked: Serving Size ½ cup, 60 mg
- Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
- Dark chocolate -60-69% cacao: Serving Size 1 oz, 50 mg
- Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
- Bread, whole-wheat: Serving Size 2 slices, 46 mg
The Benefits of Magnesium Supplements
Because Magnesium is key to so many different functions in the human body, it’s no wonder why a deficiency in this essential mineral can cause so many problems. However, are there benefits to taking Magnesium even if you don’t have a magnesium deficiency? Below we’ll give an overview of some of the ways incorporating Magnesium into your diet could help.
One large meta-analysis published in Hypertension AHA found that taking a 300 mg dose of Magnesium once daily for a month seemed to help lower diastolic and systolic blood pressure. Another study conducted by Dibaba et al. found that taking Magnesium between 365 mg to 450mg once daily helped decrease the blood pressure of participants in the study, who had a variety of preexisting conditions, such as diabetes, insulin resistance, and a few others. Due to the repeated replication of these kinds of results, magnesium supplements are commonly associated with improvements in heart health.
It’s not just cardiovascular health that magnesium supplements are backed by science to assist with. Numerous studies have been conducted on patients with diabetes and how magnesium supplements could be of use to them. One study published in the peer-reviewed journal Pharmacological Research found that patients that took magnesium supplements experienced improved glucose control and reduced insulin sensitivity. It was also found that taking magnesium supplements, reduced risk of developing type 2 diabetes, and improved metabolic health were also potential benefits.
Suppose you’re worried about your bone health and the risk of osteoporosis. In that case, there is also research to suggest that regular consumption of magnesium supplements can help reduce your risk of developing those kinds of problems. A study published in Nutrition Reviews found that participants experienced greater bone density and a reduced rate of bone fracture by taking Magnesium. It is currently thought that Magnesium is vital to bone health because Magnesium helps improve the absorption of Vitamin D in the body.
Ultimately, the main benefit of keeping your daily magnesium intake high is not so much the added benefits it can bring but rather the preventative powers it has. Studies typically show that those with adequate magnesium intake are also better off in most health indicators.
Magnesium Supplement FAQs
Q: What Even is Magnesium, and Why Do I Need it?
A: One of the essential elements Magnesium is an important mineral that plays a significant role in many of the body’s most vital functions, such as regulating blood pressure and cognitive function. This crucial mineral helps keep your heart, muscles, bones, brain, and immune systems running as smoothly as possible. Furthermore, it can help relieve leg cramps in pregnant women.
Q: What causes low magnesium levels in the body?
Low Magnesium can be caused by a lack of dietary Magnesium or by a lack of absorption of Magnesium from the food you eat. Furthermore, some medications like antibiotics, diuretics, or proton pump inhibitors can also lower magnesium levels.
Q: Can I Get Magnesium Naturally?
A: Absolutely! Most people manage to meet their daily recommended magnesium intake through food intake. Magnesium can be found in many common foods, which eliminates the requirement of additional magnesium supplementation. Typically, if you’re increasing magnesium intake in your body, you’ll want to look at greens, like spinach, as well as foods like avocado, wheat, mangoes, and much more. To meet the daily minimum recommended amounts, you should consume about 300 mg of Magnesium a day.
Q: What are the Best Foods for Magnesium Intake?
A: If you’d like to up your magnesium intake, try and target foods like spinach, greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran.
Suppose you’re interested in buying a magnesium supplement, always the professional medical advice before making significant dietary changes. Magnesium is a popular choice for diet supplementation. It is a mineral that plays an essential role in eighty percent of the body’s functions, whether brain function or muscle development. Certainly, Magnesium is a necessary part of anyone’s diet, whether or not they have an elemental magnesium deficiency. If you’re wondering which is the suitable option, make sure to look at the best magnesium supplements we’ve recommended, which were chosen for their affordability, dosage, and overall value.
No matter which magnesium supplement you end up deciding on, you can rest assured they are high quality and formulated with your optimal health in mind.
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