9 Best Magnesium Supplements – Clinically Tested Health Benefits & Hazards

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

1. Healthy heart
2. Bone and muscle support
3. Digestive support
4. Expertly formulated

Cons

1. Smell and taste are not liked by many
2. Has too many vitamins that irritate customers looking for only magnesium

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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

1. The powder is so convenient and Magnesium Oxide really works
2. No stomach cramps

Cons

1. Low absorption rate

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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

1. Helps to sleep
2. Easy absorbing
3. Children also like the taste

Cons

1. Stomach disorder
2. Dream occurrences

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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

1. Easy to digest
2. Easy to swallow
3. Helps to lower the risk of having kidney stones

Cons

1. Some have cramps
2. Stinky smell

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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

1. Very helpful in controlling osteoporosis
2. This is a healthful vitamin at a reasonable price.
3. Nutritionist recommended

Cons

1. Not so chewable

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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

1. Headache and migraine free
2. Easy on stomach
3. Helps a great deal with arthritis

Cons

1. Too large
2. Smell not liked by many

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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

1. Cured Restless Legs Syndrome
2. Easy to swallow
3. Lowers Blood Pressure

Cons

1. May cause a bit of dizziness
2. Insomnia

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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

1. Overall Health & Nutrient Metabolism
2. Energy & Bone Support
3. Heart Health

Cons

1. Sensitivities or inflammation issues
2. Nauseous

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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

1. Great for constipation and IBS-C
2. Great taste
3. Works well for nighttime cramps

Cons

1. Taste is not liked by many

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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

*Adequate Intake (AI)

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

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older. FDA does not require food labels to list magnesium content unless magnesium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

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!