Magnesium is essential for the human body, promotes healthy muscles and nerves, and supports energy production. Despite its importance to our overall well-being, it is estimated that 75% of American adults do not get enough magnesium in their diets. But before buying a magnesium supplement, consult your doctor to make sure you need it. Too much magnesium from food sources is not a problem for adults. However, the same is not true for supplements. Too much magnesium from supplements can cause nausea, diarrhea, and indigestion.
Here's what you need to know.
Read More: Why Should You Add Magnesium To Your Diet?
What is magnesium?Magnesium is one of the most abundant minerals in the human body and plays an important role in various bodily processes such as muscle activity and brain function. Research shows that magnesium can improve symptoms of depression, heart health, and blood sugar levels.
There are many forms of magnesium, including magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide, magnesium, and magnesium phosphate. The form of magnesium is determined by what it is bound to (e.g. magnesium citrate is magnesium bound to citric acid) and some forms are more easily absorbed by the body than others.
Magnesium occurs naturally in foods such as:
If your diet is deficient in any of these foods, you may need a magnesium supplement. If you're already taking a multivitamin with magnesium, you may not need any additional supplements. Consult your doctor before adding magnesium supplements to your diet.
We've looked at various magnesium supplements along with their prices, brands, ingredients, and consumer reviews. Here is our selection of the best magnesium supplements.
AmazonDosage: 2 capsules per day with food. Magnesium form: magnesium citrate.
Nature Made is a trusted brand that often makes our lists. Vitamins are not only affordable but also natural products certified by USP. Its magnesium supplements are gluten-free and contain no artificial colors, dyes or flavors. Each two-capsule serving contains 250 milligrams of magnesium as magnesium citrate, or 60 percent of the recommended daily allowance. The capsules contain medium chain triglycerides, gelatin, canola, glycerin, water and yellow wax in addition to magnesium.
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Dosage: 1 tablet per day after meals. Form of magnesium: magnesium oxide.
Nature's Bounty is another well-known and easily accessible brand. Sold at Target, Walmart, Walgreens and CVS, Nature's Bounty has been producing quality vitamins for over 50 years. The products, including the magnesium supplement, do not contain dyes, flavors, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. The supplement contains 500 mg of magnesium oxide, which corresponds to approximately 119% of the daily allowance. They also contain vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose and vegetable magnesium stearate.
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Dosage: 1 capsule per day. Magnesium form: magnesium oxide, magnesium citrate, magnesium aspartate.
There are now supplements for vegans and vegetarians. The capsules are non-GMO and free from wheat, gluten, soy, dairy, egg, fish, shellfish, nuts and sesame. Magnesium supplements now contain 400 mg of mixed magnesium (magnesium oxide, magnesium citrate and magnesium aspartate) for a total of 95% of the recommended daily allowance. Other ingredients include hypromellose (cellulose capsule), rice flour, silica and stearic acid (vegetable source).
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Dosage: 1 teaspoon in 8 ounces of water, per day. Form of magnesium: magnesium carbonate.
Paradise Life offers powdered magnesium supplements for those who don't want to swallow a pill. Just add 1 teaspoon to a cup of warm water, bring to a boil, mix well and drink. The powder contains a blend of non-GMO magnesium citric acid, magnesium carbonate and sodium bicarbonate, organic brown rice protein, magnesium chelate, organic raspberry flavor, organic lemon flavor and organic stevia (leaf). Three probiotic strains have also been added: Lactobacillus plantarum, Lactobacillus bulgaricus, and Lactobacillus acidophilus. The supplement contains 350 milligrams of magnesium, which is 85% of the recommended daily allowance. There is also 120mg of sodium and the probiotic blend is 3.5mg.
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Dosage: 4 ml (4 full pipettes; 0.8 tsp) per day with juice or food. Form of magnesium: magnesium chloride.
Liquid magnesium is a great option for people who don't like to swallow pills. Trace Minerals Liquid Magnesium comes with a pipette, making it easy to see how much magnesium you are getting. However, it is not recommended to take all 4ml at once. It is good to distribute the amount of supply throughout the day. The daily dose of this liquid is 400 mg of magnesium chloride - 100% of the recommended daily dose. In addition to magnesium, the bottle contains potassium, sulfate and boron. All ingredients are natural, non-GMO, gluten-free and free from artificial flavors, sweeteners and known allergens.
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Can I take magnesium supplements on a daily basis?
Yes. The recommended daily allowance of magnesium for adults aged 19 to 30 is 400 milligrams for men and 310 milligrams for women. For adults over the age of 30, men should take 420 mg and women 320 mg. However, if you are already getting the daily amount of magnesium in your diet, it is not necessary to take magnesium supplements every day. Talk to your doctor before adding any supplements to your diet.
How Much Magnesium Should You Use?
According to the National Institutes of Health, the recommended magnesium intake varies by age and gender. Women and girls aged 14 to 18 need 360 milligrams; Children aged 19 to 30 need 310 milligrams; And ages 31 to 50+ need 320mg. Boys and men aged 14 to 18 need 410 milligrams; From 19 to 30 years - 400 mg; And those between the ages of 31 and 50 need 420 mg.
What are the symptoms of magnesium deficiency?
According to HealthDirect, symptoms of low magnesium levels include:
The information in this article is for educational and informational purposes only and is not intended to provide medical or medical advice. Always consult your doctor or other qualified health care practitioner with any questions you may have about your health condition or health goals.