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February 06, 2023
Magnesium is an essential mineral that plays a key role in muscle and nerve function. It is involved in over 300 enzymatic reactions in the body. Yet, almost half of all Americans are magnesium deficient. That makes supplementing a smart move.
Not all magnesium supplements, though, are equal. To separate the best from the rest, we've gone deep into the market to bring you the 7 best magnesium supps, separated by category. This article will also reveal the key benefits of magnesium supplementation and provide you with an in-depth buyer's guide.
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Pure Encapsulations Magnesium Citrate provides 150 mg of magnesium citrate in capsule form per dose. That provides you with 36% of the RDA for adult males. Citrate is one of the most bioavailable forms of magnesium.
This is a pure magnesium supplement with no other ingredients besides the capsule's constituents. Each of those ingredients is vegan-friendly and gluten-free, non-GMO, and hypoallergenic. The capsules are also small enough for easy swallowing. They are tasteless, so they can be taken with food without interfering with the flavor.
Pure Encapsulations Magnesium Citrate is available in either a 90 or 180-capsule container. The label recommends taking 1-4 capsules per day. We recommend taking 200-300 mg of magnesium daily, equating to two capsules. That means a 90-day container would last a month and a half.
Pure Encapsulations Magnesium Citrate is third-party tested for potency and purity.
Transparent Labs Sleep Aid is specifically marketed for its ability to improve the quality and quantity of your sleep. Each 3-capsule serving contains 200 mg of magnesium citrate, a highly bioavailable form of the compound. To further promote sleep and overcome insomnia you also get the following ingredients:
This clinically dosed combination of ingredients is designed to help you relax and drift off into a deep sleep to enable your body to carry out its work of repairing your muscles and replenishing your energy levels. Unlike with some sleep aids, you will not wake up feeling lethargic the next morning when you take Transparent Labs Sleep Aid.
This product is free of any artificial flavors, sweeteners, or preservatives. The recommended dosage is 3 capsules taken 45 minutes before bed on an empty stomach.
Nootropics Depot ClariMAG combines two forms of magnesium; sucrosomial magnesium and magnesium glycinate. Sucrosomial magnesium is a highly bioavailable form that is made by loading magnesium oxide into specialized sucrose ester spheres. This allows the magnesium to be better absorbed into the body's cells.
Glycinate, the other form of magnesium used here, has been shown to help fight anxiety. It is used here in its chelated form, which increases its bioavailability.
Vitamin C has also been added to this formula. When metabolized, vitamin C becomes threonic acid, which is able to increase brain concentrations of magnesium. There is also 25 mcg of vitamin D, which may improve magnesium absorption. Other ingredients in this compound are agmatine sulfate, and polygala tenufolia root extract.
Each container of Nootropics Depot ClariMAG contains 60 capsules. With a serving size of 2 capsules, that gives you a one-month supply. The daily cost works out to around a dollar.
Mommy's Bliss Calm is specifically created for women to reduce stress and anxiety and foster a state of calmness and relaxation. Each serving contains:
The combination of calcium and magnesium has been shown to improve bone and muscle strength. They also promote calmness, help reduce anxiety and enhance muscular relaxation.
Organic balm leaf has been used to reduce anxiety and promote relaxation by soothing the nervous system. Studies have shown that lemon balm may have a sedative effect, helping to reduce anxiety and improve sleep quality. It is also used as a treatment for insomnia and restlessness. Some studies suggest that it may improve cognitive function and reduce symptoms of stress, depression, and anxiety. It has also been used to improve mood and relieve tension headaches.
Mommy's Bliss Calm comes in the form of small, easy-to-swallow capsules. It is vegan-friendly and contains no added sugars, flavors, or preservatives. There are 90 capsules per container, with a serving size of 2 capsules per day.
Life Extension Magnesium Caps is a blend of three forms of magnesium; citrate, oxide, and succinate. The combined magnesium dosage is 500 mg, which is 119% of the RDA for an adult male. That is the highest dose of any of our seven top magnesium supplements, making it ideal for people who have a magnesium deficiency.
Life Extension has a 40-year reputation as a provider of top-quality health supplements and is known for its total transparency. All of their products are rigorously tested by an outside laboratory. They are also well known for offering their supplements at a great price point, with this product being an excellent example of that.
The daily dosage for Life Extension Magnesium Caps is one capsule and there are 100 capsules in each container.
Thorne Magnesium CitrMate combines two of the best-absorbed forms of magnesium:
This combination provides boosted support for people experiencing muscle pain, whether as a result of a workout or a chronic ailment. Magnesium and citrate also support kidney function by helping to decrease the level of calcium oxalate and phosphate in the urine. In addition, they will ignite the Krebs cycle by which cellular energy is produced. The extra energy that results will help to burn calories.
Thorne Magnesium CitrMate comes in a 90-capsule container. The daily dosage is one capsule.
Zhou Nutrition Mag Glycinate provides you with 350 mg of magnesium glycinate. Glycinate is a highly bioavailable form of magnesium that may be easier on the stomach than magnesium citrate. The only other ingredient, apart from the capsule constituents, is Bioperine black pepper extract, which is added to further boost the absorption of the main ingredient.
Magnesium Glycinate may help to calm and relax the muscles to help with workout recovery and muscle repair. It may also improve bone density and strength as well as improving heart health.
Zhou Nutrition Mag Glycinate is enclosed in a vegetable cellulose capsule making this a vegan-friendly product. It is also non-GMO and gluten-free. This supplement is manufactured in a GMP-authorized facility and undergoes 3rd party testing for quality.
There are 180 capsules in every container of Zhou Nutrition Mag Glycinate. A serving size is 4 capsules, so you get a 45-day supply with each purchase.
Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body. This mineral plays an important role in various functions of the human body including, sleep, immune strength, blood sugar control, bone strength, protein production, muscle and nerve function; just to name a few. This naturally occurring mineral in the human body is also found in multiple foods such as nuts, leafy green vegetables, whole grains and seeds.
Magnesium supplements are dietary supplements where magnesium is the key ingredient. They are available in tablet, capsule, powder, and liquid form
Here's an overview of the key benefits of this amazing compound.
One of the key ways in which magnesium supports energy production is by activating adenosine triphosphate (ATP), the primary source of energy for the body's cells. Magnesium is required for the enzyme adenylate kinase to transfer a phosphate group from adenosine diphosphate (ADP) to create ATP. This process is known as cellular respiration, and it is essential for the body to produce energy.
Magnesium also plays a role in the metabolism of carbohydrates, fats, and proteins. It is required for the enzymes that break down these macronutrients, allowing them to be converted into energy. Without adequate magnesium, the body is unable to efficiently metabolize these nutrients, leading to decreased energy levels.
Magnesium is involved in the production of neurotransmitters, which are chemicals that help to transmit signals in the brain. These neurotransmitters, such as dopamine and serotonin, play a crucial role in regulating mood and energy levels. Low levels of magnesium can lead to a deficiency in neurotransmitters, which can result in feelings of fatigue and low energy.
In addition, magnesium helps to regulate blood sugar levels, which can impact energy levels. Magnesium plays a role in insulin sensitivity, which helps to regulate the uptake of glucose into the cells. Without adequate levels of magnesium, blood sugar levels can become imbalanced, leading to feelings of fatigue and low energy.
Overall, magnesium is essential for energy production and metabolism in the body. It plays a crucial role in activating ATP, the primary source of energy for the body's cells, and it is required for the enzymes that break down macronutrients, allowing them to be converted into energy. Additionally, magnesium is involved in the production of neurotransmitters and the regulation of blood sugar levels, which can impact energy levels. Ensuring adequate magnesium intake through diet or supplements can support overall energy production and metabolism in the body.1
In terms of muscle function, magnesium is important for muscle contraction and relaxation. It helps to activate muscle enzymes, which are necessary for muscle function and energy metabolism. Magnesium also helps to regulate the balance of calcium in muscle cells, which is crucial for normal muscle contraction and relaxation.
Regarding nerve function, magnesium plays a role in maintaining the normal function of nerve cells and the transmission of nerve impulses. It is also involved in the regulation of neurotransmitters, which are chemicals that transmit signals between nerve cells. Low levels of magnesium have been linked to nerve disorders such as migraines, insomnia, and depression.
Additionally, magnesium helps to keep the heart healthy by regulating the heart rhythm and blood pressure. It also helps to regulate glucose levels and insulin sensitivity.2
Magnesium plays a role in supporting hormone balance in several ways:
Magnesium plays an important role in muscle relaxation by regulating the balance of calcium in muscle cells. Calcium is necessary for muscle contraction, while magnesium is necessary for muscle relaxation.
When a muscle contracts, calcium ions flow into the muscle cell, which triggers the muscle to contract. To relax the muscle, the calcium ions need to be removed from the muscle cell. Magnesium acts as a natural calcium antagonist, meaning it helps to remove calcium ions from the muscle cell, allowing the muscle to relax.
Additionally, magnesium helps to activate enzymes that are involved in muscle relaxation, such as the enzyme responsible for breaking down the protein that causes muscle contraction.
Magnesium is also involved in the production of energy (ATP) in muscle cells, and when magnesium levels are low, muscles may become fatigued and cramp easily. This can affect muscle relaxation.4
Magnesium plays a role in improving sleep quality in several ways:
Magnesium supplements are generally safe and well-tolerated, but they can cause side effects in some people. The most common side effects of magnesium supplements include:
Shopping for a magnesium supplement can be a confusing experience. As well as all the different brands, there are different types of magnesium and different forms of the supplement. Here's a guide to making the best choice.
Magnesium Citrate: A form of magnesium that is bound to citric acid and is well-absorbed by the body.
Magnesium Oxide: A common form of supplement that is inexpensive but not well-absorbed by the body.
Magnesium Chloride: A form of magnesium that is bound to chloride and is well-absorbed by the body.
Magnesium Glycinate: A form of magnesium that is bound to the amino acid glycine and is well-absorbed by the body.
Magnesium L-threonate: A form of magnesium that is bound to L-threonic acid and is believed to be able to penetrate the brain-blood barrier.
Magnesium Malate: A combination of magnesium with malic acid that helps control blood sugar, improve workout performance and boost mood.
Magnesium Carbonate: A white, colorless inorganic salt that is used as a laxative.
Magnesium Sulfate: A form of magnesium that is bound to sulfur and is sometimes used for external use as bath soak or for constipation relief.
Magnesium Aspartate: A form of magnesium created from the chelated magnesium salt of aspartic acid. This form has higher bioavailability than most.
Magnesium Hydroxide:A solution of magnesium and hydroxide that has been shown to reduce stomach acid.
Magnesium supplements are available in capsule, tablet, powder, gummy, and liquid form. The choice of form is largely a matter of personal preference, though there is some evidence that the liquid form has greater bioavailability. Taking the supplement in powder form allows you to add it to your pre-workout or other beverage.
A supplement is only going to be as good as its dosage. The RDA for magnesium differs by age and gender. An average daily supplementation of around 200 mg is generally recommended. Dosages over 400 mg may be taken to bowel tolerance, unless contraindicated by health conditions or medications.
Look for a supplement that has undergone 3rd party testing for purity and potency. This will provide you with confidence that the supplement contains exactly what is printed on the label and nothing else.
Magnesium supplement prices range quite considerably. Often cheaper supplements consist of the least effective forms that are the least expensive to produce. Our 7 best magnesium supplements range in price from around twenty cents to over a dollar per daily serving.
By checking online reviews you will be able to gain insight into the effectiveness of a magnesium supplement in terms of its ability to produce the results claimed. You'll also be able to see whether the supplement causes any negative reactions and if there are any problems with the form of the supplement.
Magnesium is involved in more than 300 enzymatic reactions, so supplementing with it has many benefits. these include boosting energy levels, supporting muscle and nerve function, balancing hormone levels, and improving sleep.
Yes, it is ok to a magnesium supplement every day. However, you should not exceed 400 mg daily.
There are many different forms of magnesium supplements to choose from. the best form for you will depend on your individual needs. In terms of bioavailability, your best options are magnesium citrate, magnesium glycinate, and magnesium l-threonate.
The timing of your magnesium supplementation depends on the form you are taking. Magnesium citrate, magnesium oxide, and magnesium glycinate are usually recommended to be taken with meals or in divided doses throughout the day since they can have a laxative effect if taken on an empty stomach.
Magnesium L-threonate and other forms that have a calming effect on the body, it can be taken at night before bed to help improve sleep.
Magnesium supplements should not be taken by people with a kidney disease, heart problems, those on blood pressure medication, and folks who suffer from a bowel obstruction. People with an allergic reaction to magnesium and pregnant and breastfeeding women should also not take a magnesium supplement.
Magnesium is an essential mineral that, as we've seen, is vital to many body processes. It is also a mineral that half of the population is deficient in. In this article, we've identified the 7 best magnesium supplements on today's market and learned a lot about why you should be getting into the daily magnesium supplementing habit.
The overall best magnesium supplement on the market is Pure Encapsulations Magnesium Citrate, which provides you with 150 mg of magnesium citrate in a vegan-friendly form.
More Best Supplement Resources:
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