Before we get into the very best supplements to buy when searching for magnesium, we want to make sure you are well aware of the ins and outs of magnesium and some common concerns when taking it.
Below, we have created a guide that features everything you need to know about Magnesium.
We searched for every single question or concern someone may have when it comes to anything magnesium and made sure we explained it appropriately. Our goal was to make the very best magnesium guide available and we think we nailed it.
What exactly is Magnesium? We’re are glad you asked!
Magnesium is an abundant mineral in the body and happens to also be naturally present in many foods. Magnesium can also be found inside some medicinal products like antacids and laxatives for example. [source]
Magnesium is also available as a dietary supplement and may be in certain vitamins as well. Taking a dietary supplement is by far the easiest way to maintain adequate levels of magnesium within the body.
Magnesium happens to be the least abundant serum electrolyte, however, it has been shown to be extremely important for your metabolism. It is also shown to be vital for a wide array of crucial body functions. [source]
Like we mentioned above, magnesium is found in multiple sources. We believe the best way to get magnesium is by taking it as a dietary supplement. This way you can schedule when to take it and also know exactly how much of it you consume. Thanks to nutritional science, we know down to the milligram how much of a dose we are taking.
Table of Contents
You can click on these for quick access inside our Magnesium Guide. To jump to our top 5 rankings, click here.
There is actually an overwhelming amount of adults that have a magnesium deficiency and are completely unaware. The best way to know is by going to your primary care doctor and getting your magnesium levels tested. However, there isn’t a specific test for this so your results may vary. This is basically the only definite way to know if your levels of magnesium are deficient if you may have a different underlying health issue
Here are some commons symptoms of a Magnesium Deficiency:
- Restless leg syndrome
- Chronic Pain
- Liver and/or kidney damage
- Vitamin K, B1, Potassium and Calcium Deficiencies
- Agressive PMS Symptoms
- Mood Swings
- Sleeping Issues/Insomnia
- Cavities/Tooth Decay
- Muscle Cramps and/or Muscle Weakness
- Many other nutrient deficiencies
You may also have a magnesium deficiency if you are taking a Calcium Supplement or are over the age of 55.
Other potential factors that may contribute to a magnesium deficiency:
- Trouble Staying Asleep
- Facial Tics, Eye Twitches & Involuntary Eye Movements
- Drinking Alcohol or Drinking Carbonated Beverages (Pop, Soda)
- Taking Birth Control
- Caffeinated Beverages
- Other Diagnosed Health Problems
Unfortunately, most of these symptoms could be caused by multiple health ailments. This is why it is crucial to get tested and see your doctor if you are facing any of these health challenges immediately. If all other health ailments are ruled out, it’s possible you may have a magnesium deficiency.
However, it is hard to pinpoint a magnesium deficiency.
This is what Dr. Pilar Aranda and Dr. Elena Planells had to say about it in the International Magnesium Symposium of 2007:
“The clinical manifestations of magnesium deficiency are difficult to define because depletion of this cation is associated with considerable abnormalities in the metabolism of many elements and enzymes. If prolonged, insufficient magnesium intake may be responsible for symptoms attributed to other causes, or whose causes are unknown.”
Having a magnesium deficiency often is called a “silent Epidemic” considering there isn’t a straight forward test you can take. A blood test is good to take to rule out other things, however it doesn’t quite explain your magnesium in a way that explains you are deficient.
According to Professor Judy Driskell, Nutrition and Health Sciences at the University of Nebraska, explains:
“Normal serum and plasma magnesium concentrations have been found in individuals with low magnesium in [red blood cells] and tissues. Yet efforts to find an indicator of subclinical magnesium status have not yielded a cost-effective one that has been well validated”
Magnesium Deficiency Summary:
If you are feeling any of the symptoms we listed above, you may have a deficiency in magnesium. Also if you are bringing any of the contributing factors to your health we mentioned above, it could be causing your deficiency in the first place.
Although it seems that it is difficult to pinpoint a magnesium deficient, it is our best advice for you to see a doctor if you are having any symptoms at all. This will at least eliminate other potential health issues you may be up against.
The benefits of taking magnesium completely help counteract the problems associated with having a magnesium deficiency. This is why if you believe you are deficient, you should be taking a magnesium dietary supplement to fulfill your bodies vital need to have a balance. As we mentioned above, you need to get these levels tested if you believe you have a deficiency.
Benefits associated with magnesium:
- Enables Nerves to Function
- Helps Produce Energy from Food
- Helps Build Bones
- May Help with Headaches, Asthma, Chronic Pain and Sleep Issues
- Could help reduce conditions like Heart Disease, Hypertension and Diabetes
It has been proven that having a lack of magnesium in your body could be a very bad thing. The benefits of having magnesium is way more beneficial than being substantially low of it.
There are a few different versions of Magnesium and we wanted to cover some of the possible variations you may come across.
Magnesium can be found in many different food products, but it also comes as Magnesium Citrate, Glycinate and a few other forms. We tried to cover each one so you have a good idea of what you are looking at and what you could be potentially searching for.
Magnesium from Food Sources
There is a wide variety of foods that contain magnesium in them. Here we have provided some examples of foods you can eat if you are looking to up your magnesium levels.
- Peanut Butter
- Sunflower Seeds
- Brown Rice
It’s nearly impossible to get exact numbers on how much magnesium is inside each individual product but you can get a decent idea. However, if you take a dietary supplement you know exactly how much magnesium you are taking each and every time.
We want to start off by saying that Magnesium Citrate is commonly confused with regular Magnesium. If you see Magnesium Citrate, it is most likely being used as a laxative or a diuretic. Since it goes hand in hand with Magnesium, we wanted to make sure you were educated on this specifically before you buy a magnesium product.
Magnesium Citrate is probably the most common way you will hear of Magnesium. Specifically, Magnesium Citrate is a magnesium preparation in salt form with citric acid in a 1:1 ratio meaning 1 magnesium atom per citrate molecule.
Magnesium Citrate happens to often be used as a saline laxative which helps to completely eliminate any bowel that is present. This is commonly done prior to a major surgery or even before a colonoscopy.
This is also the common form of magnesium found in laxative supplements, unlike the best magnesium supplements we are recommending today.
Magnesium Citrate Powder
Magnesium Citrate Powder is a common way that magnesium is turned into a laxative drink. Most magnesium citrate powders you will find are soluble in water and blend very easily making them easier to digest.
Magnesium Citrate Benefits
Magnesium Citrate is a common over the counter (OTC) laxative. It basically draws water into your intestines, which then softens your stools causing a faster excretion time frame.
Pro Tip: Be near a bathroom before taking Magnesium Citrate.
The benefits of magnesium citrate are basically the same as taking a laxative supplement. Magnesium Citrate happens to be the most common form of the chemical bond and makes this more beneficial because it’s the easiest to access.
- Most common variation in dietary products
- Cost effective
- Effective Laxative
Magnesium Citrate Weight Loss
Some people have attempted to use Magnesium Citrate for Weight Loss. Since Magnesium Citrate is a laxative, it is not recommended to constantly use. The weight you may experience losing while emptying your bowels could be simply water weight. This is not a proper way to lose fat and may result in you potentially losing water weight or lean muscle mass. If you need to lose weight, don’t look towards Magnesium Citrate to do that.
If you are looking to lose weight, try searching for a good Fat Burner.
Who knew that there were so many different versions of Magnesium out there?
Magnesium Glycinate is basically two things, Magnesium and Glycinate. Simple.
Glycine is a non-essential amino acid which in return helps the Magnesium bond to the Glycine more efficiently.
Magnesium Glycinate is a common version found in dietary supplements because it is absorbed by the body more quickly and also doesn’t cause the unwanted laxative effect.
Similar to Magnesium Glycinate, Magnesium Malate contains two parts also: Magnesium and Malic Acid.
Magnesium Malate is also often found as it’s own dietary supplement or inside other dietary supplements.
The great thing about Magnesium Aspartate is the bioavailability. This is by far the quickest form of Magnesium to enter your body. Magnesium Aspartate is another common version of magnesium that you will find inside of dietary supplements.
The other issue with magnesium aspartate is that it has a potential to interfere with medications. You need to talk to your doctor absolutely before taking this version of magnesium. Be sure to check the supplement facts on the back of your supplements if you happen to be taking any type of medication prescribed by your doctor.
Another form of Magnesium you will find commonly inside of dietary supplements is Magnesium Chelate. Magnesium Chelate is commonly referred to as Chelated Magnesium.
What does Chelated mean?
Chelated means that the anion has two or more separate sites to which the metal is bonded. Chelated minerals are the preferred choice of many nutritionists because their complex structures survive better when they pass through the stomach and into the small intestine where absorption into the bloodstream takes place. [source]
So according to that, it would appear that you get more bang for your buck to to speak when using a dietary supplement that contains chelated magnesium of magnesium chelate.
Magnesium Side Effects
Side Effects always seem alarming right when you hear about them. This is true with any type of product that has a laundry list of side effects attached to it.
As we have harped on heavily in this article, if you have any medical concerns or are worried about potential side effects, talk to your primary care doctor. They are medically trained to handle these types of questions.
As far as specific side effects of magnesium, let’s see what WebMD has to say about it:
“Magnesium is LIKELY SAFE for most people when taken by mouth appropriately or when the prescription-only, injectable product is used correctly. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects.” [source]
Based on what WebMD had to say, it would appear that the most common side effects are:
- Upset Stomach
- Other Side Effects
If you have read the article up until this point, you pretty much have the gist of what Magnesium is and why you should supplement it. There happen to be a few different ways to go about supplementing magnesium and we wanted to cover all bases.
Magnesium 500mg or 500 mg is commonly searched for because it is a large dosage and people are really looking for dietary supplements that provide this specific metric. Luckily, they sell Magnesium Caps that feature 500 mg of Magnesium per capsules.
You can also take 500mg of magnesium by taking two separate capsules that contain 250mg of magnesium per capsule.
Warning: When you start taking heavier dosages of magnesium, like 500mg, it can have a laxative effect. Be prepared to empty your bowels the first few times you take it while your body is still adjusting.
One of the greatest things about magnesium is just how versatile it is. If you are a fan of taking tablets, rather than mixing magnesium powder, then you are in luck!
They sell magnesium in tablet, quite commonly actually, where you don’t have to worry about a bad taste or mixability. You just pop the tablet in your mouth and perhaps use water to help it go down.
If you hate tablets, pills, vitamins or capsules, buying a magnesium supplement in powdered form may be your best option. However, many magnesium powders may be using magnesium citrate with a sole purpose to be a natural laxative so please read the bottle carefully.
They do sell regular magnesium in powder form and it typically mixes with water very well. It is commonly unflavored so you can mix it with your favorite beverage or possibly any other supplements you are taking.
Magnesium Vitamins are basically the same thing as tablets, capsules or pills. You may see magnesium referred to as vitamins when it is being shown to counteract calcium or perhaps other vitamins that may decrease your magnesium levels.
Just like what we mentioned above with the magnesium vitamins, you may see magnesium being referred to as magnesium pills. Magnesium Pills typically means capsules or tablets. You could even create your own magnesium pills by buying magnesium powder and empty gel capsules.
However, the easiest way if you are just starting out with magnesium supplementation is to just buy an already made tablet or capsule form from a reliable and reputable company.
Magnesium Oil Benefits
Magnesium Oil may be the least common way to take magnesium but we wanted to include it in this article.
There are many claims for Magnesium Oil Benefits and some even suggest it is safer to have surgery when magnesium oil is being used. [source]
Magnesium Oil seems to be used for cancer treatments, transdermal use and many other things.
Best Magnesium Supplements – Top 5
The following rankings are in reverse order, with our top pick being at the bottom as #1. Please let us know what you think in the comments below.
#5: Magnesium Malate by Source Naturals
Source Naturals provides some of the best vitamins and minerals out there and you can’t go wrong here. Magnesium Malate helps support muscles and even energy production.
Source Naturals claims that magnesium malate could be your very best bet in depleting unwanted aluminum build-up in your body because people who are deficient in magnesium tend to be more likely to have excess aluminum in their brain.
Source Naturals uses the form of magnesium called Malate which refers to malic acid. Malic Acid crosses the blood-brain-barrier for better absorption and is highly effective.
Magnesium Malate by Source Naturals is 1,250 mg and 260 tablets.
#4: Magnesium 500mg by Sundown Naturals
Looking for a high potency Magnesium supplement that features 500mg per caplet? Sundown Naturals Magnesium is a perfect option and is extremely cost effective. We have seen Sundown Naturals Magnesium as low as $6.69 per bottle of 180 caplets which is quite a deal!
Magnesium by Sundown Naturals helps promote bone health and even muscle health. Sundown Naturals also uses a completely vegetarian formula and you only have to take one coated caplet a day.
The best thing about the caplets they use is the fact that they are coated specifically so they are easier to swallow. If you are looking for a magnesium supplement that has a 500mg dosage, you need to check out Sundown Naturals.
#3: Magnesium Caps by Now Foods
Now Foods has just about every vitamin or mineral you could ever imagine. They are reliable and a reputable brand which is why they made our top 5 best magnesium supplements list.
Now Foods Magnesium Caps come in 180 capsules and feature a serving size of 400mg per capsule. These magnesium caps are part of their nervous system support line and offers support with energy production are makes sure your enzyme function is working optimally.
Health conscious? These magnesium caps are free of sugar, salt, starch, corn, soy, wheat, yeast, gluten and milk. Magnesium found in these caps plays a key role in the activation of amino acids for protein biosynthesis.
#2: Magnesium by Nature Made
Nature Made happens to be one of the top brands currently in the supplement business. What we really like about the Nature Made Magnesium is the fact that they use liquid softgels. Similar to fish oil, these liquid softgels are very easy to swallow and have the greatest bioavailability.
Nature Made High Potency Magnesium supports nerve, heart and muscle function making this an optimal dietary supplement. With over 400 positive review on amazon, these supplement speaks for itself.
According to Nature Made, Magnesium participates in more than 300 reactions in the body and is critical to many bodily functions such as promoting a steady hearth rhythm, keeping bones strong and even converting carbs, protein and fat into useable energy.
#1: 100% Chelated Magnesium by Doctor’s Best
Coming in at number 1 on our Top 5 Best Magnesium Supplements, is Doctor’s Best 100% Chelated Magnesium.
Doctor’s Best is one of those brands that offers valuable information and provides you with the science-based nutrition you are seeking. This supplement is a high absorption, 100% chelated, fully reacted and non buffered form of magnesium. Wow!
This magnesium supplement is also completely vegan friendly and comes in 240 tablets for easy swallowing. Doctor’s Best High Absorption 100% Chelated Magnesium promoted energy production for your heart, circulation and cognitive brain function.
Doctor’s Best High Absorption Magnesium supports your bone density, supports overall cardiovascular health and ever regulates your heartbeat so it stays at an appropriate rhythm.
This dietary supplement uses the patented TRAACS which is by far the purest form of bioavailable magnesium that is chelated to optimize bioavailability. When as many as 75% of Americans are magnesium deficient, why wouldn’t you be concerned with your magnesium levels?
Doctor’s Best 100% Chelated Magnesium is non-gmo and gluten free also.
Best Magnesium Supplements Conclusion
We apologize if you were overwhelmed with the content featured above, but we wanted to make sure we covered every single aspect of magnesium while also providing you with the very Best Magnesium Supplements currently on the market. There are thousands of options when it comes to buying magnesium supplements, not to mention all the different forms of it, so it’s easy to get all the information mixed up.
We really hope we helped clear some confusion for you guys reading this and we genuinely care about your health. It seems to be more common having a magnesium deficiency then it is not to have one so make sure you look into any symptoms you may be having. If you happen to be having any immediate symptoms that could be detrimental to your health, seek medical assistance immediately.
The great thing about taking a magnesium supplement is the fact that magnesium is pretty harmless. As you see above, the side effects are commonly not life threatening and some people don’t even witness any side effects to taking magnesium ever.