Magnesium plays an integral role in our health. If the body lacks magnesium, we, illnesses linked to bones and joints, especially children and older people, are prone to diseases related to bones and joints. Let's find out in the article below about the most popular magnesium supplements in the market and carefully choose the best magnesium supplement for you.
Why do we need to take magnesium?
Magnesium is a vital mineral that plays a crucial role in the health of our bodies, especially our brains. Magnesium is found in many foods, such as avocado, banana, dark chocolate, and spinach. Also, magnesium is found in some medicines (such as antacids and laxatives).
Magnesium is essential for energy production, oxidative phosphorylation, and the release of energy in sugar. It contributes to the development of the skeletal structure and is a crucial element for the synthesis of DNA and RNA. Magnesium also plays a vital role in transporting calcium and potassium ions across cell membranes, an essential process for nerve impulse conduction and muscle contraction. Let’s explore the massive benefits of magnesium thoroughly below.
#1. Magnesium is involved in hundreds of biological reactions in a human’s body
Every cell in the body contains magnesium, and our bodies need it to function. This mineral participates in more than 600 responses in our bodies, including:
- Generating energy: Helps turn food into energy.
- Protein formation: Food converted into use-able energy.
- Gene maintenance: Assists in the creation and repair of DNA and RNA.
- Muscle movement: is a part of muscle contraction and relaxation.
- Regulating nervous system: Regulate neurotransmitters; the result is to help send messages in the brain and nervous system.
But, many studies show that about 50% of people in Europe and the US absorb less than the daily intake of magnesium recommended.
#2. Magnesium helps increase physical activities
You may need 10-20% more magnesium while doing exercises than taking a rest, and the exact figure depends on the activity you take part in. Magnesium helps transfer blood sugar to the muscles and removes lactic acid build-up in muscles, which causes you pain during workout sessions.
Researches have shown that magnesium supplementation enhances exercise performance for the elderly and those suffering from chronic illnesses.
#3. Magnesium helps fight against depression
Magnesium is important for brain functions. Low magnesium levels may cause depression. An analysis of more than 8,800 people showed that people under 65 with low magnesium intake were 22% more likely to suffer from depression. Consuming low magnesium foods is the cause of many types of mental illness and depression, some experts pointed out.
In a randomized trial of elderly people with depression, taking 450 mg of magnesium was proved to help improve mood as effectively as antidepressant medication. (See more about research )
#4. Magnesium helps fight against type 2 diabetes
About 48% of people with diabetes have low magnesium levels in the blood. This can lead to a decrease in insulin ability to control blood sugar. With diabetes taken high content of magnesium every day, they can quickly improve their hemoglobin A1c (HbA1c) and blood sugar levels.
In other words, people who regularly consume magnesium are less risk of developing type 2 diabetes. However, this one relies on how much magnesium from food you get. You should know that supplements will provide more magnesium than your daily intake of raw food.
#5. Magnesium helps lower blood pressure
Magnesium involves chemical reactions in our bodies to regulate blood pressure and control the concentration of potassium and calcium in cells. Magnesium deficiency in the diet can cause high blood pressure.
One research shows that people taken 450 mg of magnesium daily had significantly reduced diastolic and systolic blood pressure. However, only people with high blood pressure enjoyed these benefits. (See more about research)
#6. Magnesium helps fight against inflammation
Low magnesium intake is one of the causes of chronic inflammation, one of the causes of obesity, aging, and chronic diseases. One study pointed out that children have the highest levels of CRP inflammation if their magnesium levels are lower.
Magnesium can reduce CRP and inflammation (in the elderly), overweight, and prediabetes. As such, consuming foods high in magnesium may help reduce inflammation.
#7. Magnesium helps prevent migraine
Migraine sufferers often experience nausea and are sensitive to noise. You may find that migraine annoys your life in some ways.
In fact, magnesium can prevent migraines and even take part in migraine treatment. Supplementing your diet with only 1 gram of magnesium can reduce migraines faster and more effectively than conventional medicine. Plus, foods that are high in magnesium may help to relieve migraine symptoms.
#8. Magnesium improves premenstrual syndrome (PMS)
One of the most common disorders in women (childbearing age) is Premenstrual syndrome. Its symptoms include irritability, fluid retention, abdominal cramps, and fatigue. Fortunately, magnesium has been shown to improve mood in women with PMS and may reduce fluid retention and other symptoms.
#9. Other benefits of magnesium
Magnesium also keeps your bones and teeth strong through the activity of metabolizing many essential minerals. Magnesium stimulates the absorption of calcium into bones, prevents bone aging, osteoporosis in the elderly, and rickets in young children. Furthermore, it also prevents calcification (one of the causes of kidney stones).
So, one way to guarantee that we get enough magnesium is to add a magnesium supplement to our diet. But it turns out that there is more than one sort of magnesium supplement, and each kind serves different purposes.
With the top 5 best magnesium supplements in the market and thorough reviews about them below, you may choose the right one for your body. Let’s find out!
Top 5 best magnesium supplements in the market
#1. Best Overall: Nobi Nutrition Magnesium Complex Premium
Made in a vegetarian capsule, which is easy to swallow, contains 500 mg of pure magnesium without additional preservatives or binders. It contributes to promoting good bones and the function of the muscle.
Furthermore, it helps to relax the blood vessels, maintain the normal blood pressure, and support good cardiac function. Also, the Magnesium Complex is helpful for healthy digestion and can provide natural relief from constipation.
If you are stressed out and your sleep quality is reduced, Magnesium Complex will help you. This dietary supplement helps alleviate stress fatigue and restore muscle. From there, help you get a sound sleep at night.
Despite the high quality, this item will not hurt your budget thanks to the reasonable cost.
Pros:
- Great support for bones, heart, and muscle.
- Relieve constipation.
- Easy to swallow.
- No binders or preservatives.
- Reasonable price.
Cons:
- May lower testosterone.
- May cause headache
#2. Best for Anxiety Relief: KAL Magnesium Glycinate
This is the magnesium's best form (Glycinate) for restless leg and anxiety syndrome. Before you go to sleep, take it every night and allow your muscles to relax.
If you are taking a lot of omeprazole for reflux, the loss of magnesium is a potential side effect. Don't be afraid. With KAL Magnesium Glycinate, it will replace your lost magnesium.
Moreover, this product works wonders to control insulin resistance caused by metabolic syndrome. After about two weeks of use, your insulin concentration will stay within a normal range.
Pros:
- Great for sleeping and anxiety relief.
- Maximum absorption.
- Control insulin better.
Cons:
- May cause bowel spasms.
- Not recommend for those who have allergic to microcrystalline cellulose.
#3. Best for Digestion: Nested Naturals Magnesium Glycinate Chelate
Nested Naturals utilizes non-buffered, chelated glycinate magnesium, which is the mineral's most bioavailable type.
The Nested Naturals is well known for their elevated absorption and no laxative impact. Their formula of glycinate chelate relieves muscle cramps and encourages relaxation. So, at night, you can sleep better.
In a vegan capsule of rice flour and vegetable cellulose, there is 100 mg of magnesium each. This small dose is enough to enhance your sleep and increase your magnesium intake.
This magnesium supplement is allergen-free (soy, gluten, dairy, …) and non-GMO. One more thing, all of the Nested Naturals magnesium capsules are third-party tested. Thus, you can rest assured about the quality of this product.
It is better to take these with magnesium-rich foods daily.
Pros:
- Support muscles and relaxation.
- Easy digestion.
- Improve your sleep quickly.
- Third-party tested.
Cons:
- May upset stomach and cause heartburn.
- Not easy to swallow.
#4. Best for Absorption: Pure Encapsulations - Magnesium (Citrate)
Magnesium citrate bonds to citric acid are probably the most common and well-studied type of magnesium. This product is great for people with chronic or Hashimoto problems like constipation, restless leg syndrome, or insomnia.
This magnesium supplement works well, and independent test outcomes from Labdoor show excellent purity levels. Take it for digestion, sleep, and anxiety, and it will undoubtedly help.
If you are hardcore eating KETO, you will find this helpful without laxative side effects to “move stuff along”. In addition, it is all-natural and non-GMO, free of soy, dairy, and gluten as well.
Pros:
- Pure, no added fillers.
- Create cellular energy.
- Avoid laxative effects like diarrhea.
- Metabolism support.
Cons:
- May cause headaches and upset stomachs.
- It contains corn, not for anyone who is allergic with.
#5. Best for Cognitive Function: Natural Stacks MagTech - Magnesium Complex
This is a rich source of magnesium that includes three magnesium forms, i.e. Magnesium Taurate, L-Threonate Magnesium, and Glycinate Magnesium. So, it is safe to refer to it as a magnesium complex. As such, this supplement serves three different purposes.
The first is that it increases the density of your synapse. To get optimal effectiveness, it'd better drink twice a day (3 capsules per use). In this way, it will increase your memory learning and preservation skills.
It also encourages relaxation as well as enhances your sleep quality. And so, if you've struggled to get enough sleep to the point that you're tired waking up the next day, this could be just the game-changer you need.
This supplement is 100% chelated and amino acid optimized, which makes it an ideal bet for anyone searching for a complex of fast-acting magnesium.
Pros:
- Enhance sleep quality.
- Increase synapse density.
- Reduce stress and anxiety.
Cons:
- Exorbitant
- Stomach upset and nausea
What is the best brand of magnesium to take?
First of all, you should search for vegan capsules that tend to have fewer components and use vegetable cellulose over gelatin as well. According to reports of some users, they discover triggering even the smallest gelatin capsule for some individuals who are incredibly susceptible to glutamate.
After getting supplements, you notice your symptoms develop. It Is worth looking at the tag to see if it's a filler that could cause your symptoms and not the supplement itself.
Top 10 best brands of magnesium in the market that you may interested in are listed below:
- Nobi Nutrition Magnesium Complex
- Nested Naturals Magnesium
- Natural Stacks Magtech Magnesium Complex
- KAL Magnesium Glycinate
- Pure Encapsulations Magnesium Citrate
- TransparentLabs RawSeries Magnesium Bisglycinate
- Life Extension Magnesium Caps
- Doctor’s Best High Absorption Magnesium
- Solgar Magnesium Citrate
- Natural Vitality Natural Calm
How much magnesium should you take daily?
A daily magnesium dose can assist in controlling your nervous system, minimizing magnesium deficiency-related stress, sleep issues, and irritability.
You should not use over 350 mg of additional magnesium per day, the US-based National Academy of Medicine recommended. In case you are taking more than 350 mg of magnesium daily, you should consult of doctor’s advice.
Tolerable Upper Magnesium Intake Levels:
Age | Female | Male |
|---|---|---|
1 - 3 years | 65 mg | 65 mg |
4 - 8 years | 110 mg | 110 mg |
9 - 18 years | 350 mg | 310 mg |
19 - 30 years | 350 mg | 320 mg |
31+ years | 400 mg | 320 mg |
We should take magnesium at night because of the calming impact that magnesium has on the muscles and nervous system, with specialists proposing that we take magnesium within one hour of going to sleep.
To sum up
It is vital to obtain enough magnesium to maintain excellent health. Make sure that you are eating foods rich in magnesium, or taking a supplement if you don't get enough magnesium from your diet.