Magnesium is necessary for several processes.
More than 300 chemical processes take place in the body as a result of it.
If you have a tight schedule and cannot balance your Magnesium intake through natural foods, try the best magnesium supplements listed below.
This mineral is essential for both nerve transmission and muscle contraction.
It maintains a regular heartbeat and a robust immune system.
By consuming foods like green leafy vegetables, whole grains, beans, nuts, and seafood, the majority of individuals can obtain adequate magnesium.
9 Best Magnesium Supplements With Pros and Cons
1. Best overall: Garden of Life Magnesium Stress Support
Bisglycinate type of Magnesium
The highly absorbable magnesium supplement from Garden of Life Magnesium Stress Support (Magnesium type: Bisglycinate) is designed to support the deep, restful sleep that so many of us lack.
Each dosage also includes 120 mg of magnesium bis-glycinate, jujube seed extract, a plant used in Traditional Chinese medicine for soothing and sedation, and PharmaGABA®, a neurotransmitter with a history of improving the quality of restful sleep.
Two capsules of this vegan, GMO-free, gluten-free, dairy-free, and soy-free product in the evening (with or without meal) can thus provide your body with the magnesium it requires as well as the sleep it wants.
Pros
- Healthy heart
- Bone and muscle support
- Digestive support
- Expertly formulated
Cons
- Smell and taste are not liked by many
- Has too many vitamins that irritate customers looking for only magnesium
2. Best magnesium oxide: NOW Foods Magnesium Oxide Powder
An Oxide form of Magnesium
Magnesium oxide is the only component in the supplement powder from NOW Foods. This pure recipe delivers exactly what you need to improve your daily magnesium intake and nothing else and is non-GMO, vegan, gluten-free, and dairy-free. It is advised to mix each meal (290 mg magnesium) with at least 6 ounces of cold water or another clear beverage to keep the stomach happy.
Pros
- The powder is so convenient and Magnesium Oxide really works
- No stomach cramps
Cons
- Low absorption rate
Best whole foods powder: Garden of Life Dr. Formulated Magnesium Raspberry Lemon Powder
Carbonate is a form of Magnesium.
When coupled with other components, magnesium carbonate, a powdered form of the mineral that isn’t the most accessible on its own, may be more readily absorbed.
Probiotics and brown rice protein are combined in this Garden of Life combination for regularity and good digestion.
The carbonated beverage is intended to be consumed before bed.
Pros
- Helps to sleep
- Easy absorbing
- Children also like the taste
Cons
- Stomach disorder
- Dream occurrences
Best for regularity & digestive function: Nature Made Magnesium Citrate
A citrate is a form of magnesium.
This daily supplement from Nature Made may aid in making stools easier to pass in addition to assisting in maintaining appropriate levels of magnesium because of the way it draws fluid into the intestines.
Each dosage of 250 mg of magnesium citrate, which is free of synthetic colors and flavors, should be taken with food for the best absorption.
Pros
- Easy to digest
- Easy to swallow
- Helps to lower the risk of having kidney stones
Cons
- Some have cramps
- Stinky smell
Best bone complex: Metagenics Bone Builder® with Magnesium
Citrate and Bis-glycinate form of magnesium.
This potent mix of calcium, phosphorus, and magnesium in a variety of forms, including chelates, and vitamin D3 is designed to improve bone strength.
Take three pills once a day to maintain muscular health and bone density.
Pros
- Very helpful in controlling osteoporosis
- This is a healthful vitamin at a reasonable price.
- Nutritionist recommended
Cons
- Not so chewable
Best magnesium + calcium combo: Rainbow Light Magnesium Calcium+
Oxide, Ascorbate, and Aspartate form of Magnesium
This Rainbow Light Formula was created for athletes and restores the calcium that may have been lost after a strenuous workout as well as a variety of magnesium sources to promote strong muscles and bones.
Each vegetarian pill is finished with vitamins and a small mixture of botanicals (spirulina, ginger) that promote healthy digestion and muscular function (meadowsweet extract, turmeric extract, and rosemary leaf essential oil).
Pros
- Headache and migraine free
- Easy on stomach
- Helps a great deal with arthritis
Cons
- Too large
- Smell not liked by many
Best magnesium + zinc combo: MagWell® Magnesium With Zinc & D3
Malate, Bis-glycinate, and Citrate form of Magnesium compounds
Magnesium’s advantages for bones, muscles, and immunity are amplified by Live Conscious’ Magwell® daily supplements, which combine it with 7.5 mg of zinc and 1,000 IU of vitamin D3 in a serving of two capsules.
Bonus: They are produced in the USA and have undergone third-party purity testing.
Pros
- Cured Restless Legs Syndrome
- Easy to swallow
- Lowers Blood Pressure
Cons
- May cause a bit of dizziness
- Insomnia
Best magnesium glycinate: Pure Encapsulations Magnesium Glycinate
Bis-glycinate form of Magnesium
Each vegetarian capsule made by Pure has 120 mg of highly absorbable magnesium glycinate within.
They are a fantastic approach to promoting healthy magnesium levels and may be taken at any time of the day with meals.
Pros
- Overall Health & Nutrient Metabolism
- Energy & Bone Support
- Heart Health
Cons
- Sensitivities or inflammation issues
- Nauseous
Best gummies: Nature Made High Absorption Magnesium Citrate Gummies
A citrate is a form of magnesium.
Choose these Nature Made candies if you want to receive your daily magnesium dose in a sweet supplement form.
They are devoid of synthetic colors, high fructose corn syrup, artificial sweeteners, and artificial flavors.
Two candies in a serving provide 200 mg of absorbable magnesium citrate while tasting like a fruity delight.
Pros
- Great for constipation and IBS-C
- Great taste
- Works well for nighttime cramps
Cons
- Taste is not liked by many
Dosage: Recommended Dietary Allowances (RDAs) for Magnesium
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 410 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Sources of Magnesium
Magnesium Content of Selected Foods
| Food | Milligrams (mg) per Serving | Percent DV* |
|---|---|---|
| Pumpkin seeds, roasted, 1 ounce | 156 | 37 |
| Chia seeds, 1 ounce | 111 | 26 |
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, ½ cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, ¼ cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 14 |
| Edamame, shelled, cooked, ½ cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, ½ cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10%, 1 serving | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
| Milk, 1 cup | 24-27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, ½ cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
Benefits of Magnesium
Many Americans, according to experts, don’t consume enough foods high in magnesium.
Adults who consume less magnesium than is advised are more likely to have increased inflammatory markers.
Major medical diseases including diabetes, heart disease, and several malignancies have all been linked to inflammation.
Magnesium deficiency also seems to be a risk factor for osteoporosis.
There is some evidence to suggest that prehypertensive individuals can reduce their risk of developing high blood pressure by consuming meals high in magnesium and other minerals.
Magnesium is injected or administered intravenously to treat eclampsia during pregnancy and acute asthma attacks, among other disorders. Many antacids and laxatives use magnesium as their major component.
For diseases and syndromes below, Magnesium plays a vital role in curing and lessening the chances of chronic disorders and imbalances:
- Have kidney disease
- Have Crohn’s disease or other conditions that affect digestion
- Have parathyroid problems
- Take certain drugs for diabetes and cancer
- Are older adults
- Abuse alcohol
Magnesium Hazards
Adverse consequences
Supplemental magnesium may result in diarrhea, cramping, and nausea. Supplemental magnesium frequently results in the softened stool.
Interactions
Magnesium supplements may interfere with several medications, such as antibiotics, diuretics, or cardiac medications. Before using magnesium, be sure you are not already taking any medications.
Risks
Before using magnesium, anyone with diabetes, intestinal illness, heart disease, or renal disease should see their doctor.
Overdose
Nausea, diarrhea, low blood pressure, muscular weakness, and exhaustion are symptoms of a magnesium overdose. Magnesium can be lethal in extremely high concentrations.
The National Institutes of Health (NIH) states that the daily magnesium needs of people of different age groups are as follows:
Conclusion
Above is the list of the best Magnesium Supplements.
Make your choice according to your needs.
In case you are having any difficulties, consult a doctor for the best results.
Good luck!
Indrani is a passionate health and wellness enthusiast who has dedicated her life to helping others live their best lives. With a background in sports science and nutrition, Indrani has a deep understanding of how diet and exercise impact overall health. She started her health and wellness blog to share her knowledge and inspire others to make positive changes in their lives.
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