The 5 Best Magnesium Supplements of 2024
The best magnesium powder supplements
Garden of Life Whole Food Magnesium
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Even with a varied diet, vitamin or mineral deficiencies are not uncommon, especially magnesium. estimate 75% of U.S. adults Not getting enough magnesium in your diet. However, this important mineral supports energy production, muscle and nerve health, blood pressure regulation, blood sugar control, and may even Help avoid insomnia.
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Although elemental magnesium is a metal, various compounds can provide the required amounts to address deficiencies. These include magnesium glycinate, magnesium malate, and magnesium sulfate, which are commonly found in dietary supplements.
before you buy magnesium supplements or any dietary supplement, you should discuss your options with your doctor about how to combat your deficiency – or if you actually have a deficiency. For the average adult, too much magnesium in food is not a problem, but that is not the case with supplements. Supplements are usually much more concentrated, so you’ll need your doctor to confirm how much to take. If you consume too much magnesium from supplements, it may cause nausea, diarrhea, and abdominal pain.
That said, here’s what you need to know about finding the best magnesium supplement.
What is magnesium?
Magnesium is one of the most abundant minerals in the body—it plays a role in Plays an important role in various body processes Such as muscle movement and brain function. Research shows magnesium can improve frustrated symptom, sleep, heart health and blood sugar level.
there are many Types of Magnesiumwhich includes magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide and magnesium phosphate. The form of magnesium depends on the substance it is combined with (for example, magnesium citrate is magnesium combined with citric acid), some forms are easier to absorb Rely on the body than others.
Magnesium is naturally occurring in food For example:
- seed
- nut
- Green vegetables
- I am milk
- beans
- whole grains
If your diet lacks many of these foods, you may need to add magnesium. If you have already taken multivitamins With magnesium, you don’t need additional supplements. Talk to your doctor before adding magnesium supplements to your diet.
We review some magnesium supplements, along with their prices, brands, ingredients, and consumer reviews. Here are our picks for the best magnesium supplements.
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dose: 2 softgels, take daily with food
Magnesium forms: magnesium citrate
Nature Made is a trustworthy brand that appears frequently on our list. Not only are its vitamins affordable, but they are also Nature Made products USP Validation. Its magnesium supplement is also gluten-free and contains no dyes, synthetic colors or flavors. Two softgels per dose contain 250 mg of magnesium in the form of magnesium citrate, approximately 60% of the recommended daily intake. In addition to magnesium, the softgels contain medium-chain triglycerides, gelatin, rapeseed, glycerin, water, and yellow beeswax.
advantage
shortcoming
- One bottle only lasts 60 days, which is less than other brands on this list
- Larger pills may be difficult to swallow
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dose: Take 1 tablet daily with food
Magnesium forms: magnesium oxide
Nature’s Bounty is another brand that is well known and easy to use. Nature’s Bounty, available at Target, Walmart, Walgreens and CVS, has been making high-quality vitamins for over 50 years. Its products, including magnesium supplements, contain no artificial colors, flavors, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. This supplement contains 500 mg of magnesium oxide, which is approximately 119% of the daily recommended value. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose, and vegetable magnesium stearate.
advantage
- One bottle contains 200 capsules
- suitable for vegetarians
shortcoming
- magnesium oxide more difficult for the body to absorb
- Dosage slightly higher than recommended daily values
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dose: 1 capsule daily
Magnesium forms: Magnesium oxide, magnesium citrate, magnesium aspartate
Now’s supplements are suitable for vegans and vegetarians. These capsules are non-GMO and free of wheat, gluten, soy, milk, egg, fish, shellfish, tree nuts and sesame seeds. Now’s magnesium supplement contains 400 mg of a magnesium blend (magnesium oxide, magnesium citrate, and magnesium aspartate) totaling 95% of the recommended daily value. Other ingredients include hypromellose (cellulose capsule), rice flour, silicon dioxide, and stearic acid (vegetable source).
advantage
- Very few other ingredients
- Three Types of Magnesium Optimize Absorption
shortcoming
- Magnesium blends do not specify how much magnesium each type contains
- Pills are big
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dose: 1 teaspoon dissolved in 8 ounces of water daily
Magnesium forms: magnesium carbonate
Garden of Life offers powdered magnesium supplements for those who don’t want to swallow pills. Simply add 1 teaspoon to a glass of room temperature water, fizz, stir well and drink. The powder contains non-GMO citric acid, a magnesium blend of magnesium carbonate and sodium bicarbonate, organic brown rice protein magnesium chelate, organic raspberry flavor, organic lemon flavor, and organic stevia extract (leaf). Three probiotic strains are also added: Lactobacillus plantarum, Lactobacillus bulgaricus, and Lactobacillus acidophilus. The magnesium blend is 350 mg, which is 85% of the daily recommended value. There’s also 120 milligrams of sodium, and the probiotic blend is 3.5 milligrams.
advantage
- Contains probiotic blend
- Available in two flavors: Raspberry Lemon or Orange
shortcoming
- Sour, strong flavor
- Comment status Powder does not dissolve well
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dose: 4 ml (4 full droppers; 0.8 teaspoon), take daily with juice or food
Magnesium forms: magnesium chloride
Liquid magnesium is also a good option for those who don’t like to swallow pills. Trace Minerals’ Liquid Magnesium comes with a measuring dropper, making it easy to see how much magnesium you’re getting. However, it is recommended that you do not drink all 4 ml in one sitting. It’s best to spread your portions throughout the day. The daily dose of this liquid is 400 mg of magnesium chloride – 100% of the daily recommended value. In addition to magnesium, the bottle also contains potassium, sulfate, and boron. All ingredients are natural, non-GMO, gluten-free, and free of artificial flavors, sweeteners, and any known allergens.
advantage
- Alternatives to swallowing pills
- certified vegetarian
shortcoming
- It is recommended to take it in divided doses throughout the day
- Does not taste good and must be mixed with juice or food
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Is it OK to take a magnesium supplement every day?
How much magnesium should you take?
What are the symptoms of hypomagnesemia?
