Magnesium supplements are consumed daily by a large number of people to maintain good health.
Magnesium is a vital mineral as well as an electrolyte. Its supplements were not as known as supplements of zinc and turmeric but have recently gained the attention of many people, leading them to become popular.
Inadequate amounts of magnesium have numerous side effects. A person can always go for magnesium supplements for sufficient intake of this mineral if its required amount is not being met by diet.
Following are some of the most highly ranked, examined, and tested magnesium supplements.
Numerous manufacturers of magnesium supplements were contacted, several lab reports were studied, and various studies were analyzed for the determination of the finest magnesium supplements present today. After thorough consideration and scrutiny, the following are some of the top quality magnesium supplements you can find online:
- Magnesium Breakthrough
- Cymbiotika Magnesium L-Threonate
- Barton Nutrition EasyRelief Magnesium
- Natural Stacks MagTech
- Organixx Magnesium 7
- 1MD MagMD Plus
- Activation EASE
- Live Conscious MagWell
- Essential Elements Magnesium Plus
- Nuzena Magnesium Pure
- Transparent Labs Magnesium Bisglycinate
- Pure Essence Ionic-Fizz Magnesium Plus
- Moon Juice Magnesi-Om
- Elm & Rye Magnesium
- Natural Vitality Calm
- Thorne Research Magnesium Bisglycinate
- Ancient Nutrition Ancient Nutrients Magnesium
Magnesium Breakthrough stands amongst the unique magnesium supplements you can find on this list. The company that has come out with this supplement claims that it has “cracked the code” on this mineral by amalgamating its various types for optimum assimilation. It is noteworthy that Magnesium Breakthrough consists of numerous types of magnesium such as magnesium bis-glycinate, magnesium chelate, magnesium citrate, magnesium orotate, etc. On the other hand, other supplements consist of only one or two types of the mineral.
Due to the versatility of the supplement by the usage of various types of this mineral, Magnesium Breakthrough claims that it is “light-years beyond” when compared to other supplements. On the entire list, this supplement is the only one recommended by the founder and owner of Bulletproof, Dave Asprey.
Price of Magnesium Breakthrough: $40
Cymbiotika Magnesium L-Threonate
It would be unfair to leave Cymbiotika Magnesium L-Threonate out of this list since it stands amongst the most high-quality formulae supplements from the renowned supplement company, Cymbiotika.
The formula used in this magnesium supplement is of the finest quality and flavorful, ensuring that magnesium is delivered right to the brain in optimal amounts, better than any of these listed supplements. This chemical-free supplement is manufactured in the form of a liquid that is obtainable in small packages for either direct consumption or for adding to any kind of liquid for consumption, such as smoothies. This supplement was brought to life by a group of scientists who worked at MIT. The formula they used in the supplement was made soluble to be absorbed most by the brain, thus accomplishing the goal of sufficient intake.
By taking the Cymbiotika Magnesium L-Threonate, customers tend to enjoy relaxation and calmness in their moods, balance in the nervous system, and a sound sleep along with the optimum required amount of magnesium that is essential for repairing as well as the growth of bones. It must be highlighted that magnesium is a mineral that aids more than 80% of the body’s metabolic functions. This magnesium supplement is perfect in taste due to the usage of ingredients of the finest quality designed by experts who are genuinely concerned with making effective supplements and the health of people. The various ingredients that are found in this formula are:
- natural coconut glycerin,
- magnesium L-threonate,
- natural cold-pressed sunflower oil,
- natural sprouted almond butter,
- purified water,
- natural vanilla extract,
- natural vitamin E (alpha-tocopherol).
It is only logical to say that you will not be disappointed by using this supplement of magnesium. To inquire further about Cymbiotika’s Liposomal Magnesium L-Threonate supplement, look up the official webpage.
Price of Cymbiotika Magnesium L-Threonate: $68
Barton Nutrition EasyRelief Magnesium
Barton Nutrition is a famous supplement company that has come out with a contemporary spray known as EasyRelief Magnesium. It is made up of 100% natural magnesium chloride hexahydrate stirred with pure water. Barton Nutrition offers a money-back guarantee of 365 days and promotes the spray as “insulin’s twin” as well as a “safe way to calm diabetes.” It also claims that the magnesium used in this spray is sourced from the Dead Sea.
Unlike various other supplements of magnesium, EasyRelief is sprayed on the body. The company has suggested using it three times a day to relieve pains, assist blood sugar and energy, and several more benefits.
Price of Barton Nutrition EasyRelief Magnesium: $67
Natural Stacks MagTech
MagTech is a great supplement of magnesium made by Natural Stacks that highlights three of the most renowned magnesium types i.e., glycinate, taurate, and L-threonate. Natural Stacks has proclaimed that this supplement aids in the elevation of brain health, improvement in sleeping patterns, and restoring sugar levels.
Natural Stacks tends to stand out in a busy market of supplements by making itself known as the chief open-source company of supplements. It has made sure to make every ingredient detectable and lab results from third parties that are conducted using blockchain technology to keep it safe from various adjustments and changes. This allows you to unravel where all the ingredients used in the supplement are coming from.
Price of Natural Stacks MagTech: $26.21
Organixx Magnesium 7
On this entire list, Organixx Magnesium 7 is only the second product that consists of the seven significant types of magnesium (Magnesium Breakthrough being the first one). At the low price of $40, Organixx Magnesium provides us with all seven essential kinds of magnesium which have varying impacts. For example, magnesium aspartate helps control depression, anxiety, and mood, and magnesium chelate for the recovery of muscles.
Products made by Organixx are tested and appraised by third parties. Their lab results are published beforehand, which gives the company an edge over other companies making supplements due to extra transparency with the public.
Price of Organixx Magnesium 7: $39.99
1MD MagMD Plus
MagMD Plus by 1MD is made with the amalgamation of vitamin D3, zinc, and magnesium that aids in cardiovascular health as well as the mineralization of bones. The above-stated nutrients help maintain the nervous system and cell function and give strength to the musculoskeletal system. This is the main reason this and other supplement companies use this particular combination.
Every bottle of MagMD Plus contains sufficient tablets of magnesium to last for two months. As per the medical advisory committee of the company, MagMD Plus is beneficial in promoting heart health, supporting the immune system, and cognitive function, alongside numerous benefits. This supplement is available at only $20 and is considered one of the best magnesium supplements with great value.
Price of 1MD MagMD Plus: $19.99
EASE turns out to be the second spray of magnesium on this list, marketed as a sleeping aid by the company, i.e. Activation. As per the official webpage of this supplement, the formula used to make this spray has proven to help more than 50,000 users in sleeping better with the compliments of alleviating pains. The company also proclaims that EASE “has over 50 health benefits” along with aiding in more than 600 functions in the entire body.
The magnesium used in the production of this spray is obtained from the Dead Sea. It is recommended to use EASE if you have trouble sleeping, pain or stiffness in any part of the body, stress, and many other problems.Magnesium chloride hexahydrate is mixed with purified water to prepare this spray. In order to gain the benefits of this spray, sprinkle it on your body before going to bed.
Price of Activation EASE: $39
Live Conscious MagWell
MagWell is a strong supplement of magnesium that combines an active ingredient with vitamin D3 and zinc. Live Conscious promotes this supplement in regards to supporting the health of bones, nervous system, and immune system along with immune response and cell production of bones etc.
MagWell has designed the formula in such a way with the combination of zinc and vitamin D3 with cardiovascular support to aid immune health and mineralization of bones that it is helpful to the body more than any formula containing zinc and ordinary vitamin D3. By consuming this supplement on a daily basis, one can aid muscle and bone health along with immune health by fulfilling the mineral requirements in the body for optimal health. Being available for just $17, MagWell is amongst the most inexpensive magnesium supplements on the entire list.
Price of Live Conscious MagWell: $16.99
Essential Elements Magnesium Plus
Magnesium Plus is manufactured by Essential Elements that dispenses 225mg magnesium into the body per capsule. Magnesium Plus has a combination of zinc and magnesium, which increases the benefits of the supplement and makes the capsule more soluble. With a price as low as $15.95 with 180 capsules per bottle, Magnesium Plus is a great supplement to opt for from this list.
As per the claims of Essential Elements, the magnesium present in this supplement can improve calcium absorption in the bones, minimize oxidative damage resulting from magnesium deficiency, and help better functioning of immune cells, along with other advantages. Essential Elements claims to have made a “trio of strong oxidants” by combining magnesium, vitamin D3 and zinc in order to boost cardiovascular health.
Price of Essential Elements Magnesium Plus: $15.95
Nuzena Magnesium Pure
Magnesium Pure by Nuzena provides 400mg of magnesium glycinate in one serving. A bottle of this supplement costs $35, making it expensive compared to other competitive supplements mentioned in this list.The company proclaims that this supplement of magnesium helps in aiding various functions of the body, improving sleep, and relieving anxiety.
Magnesium Pure by Nuzena is rated amongst the supplements that have appealing and good quality packaging. The company recommends taking this supplement daily to maintain optimal levels of blood sugar and blood pressure and enhance sleeping, alongside other benefits.
Price of Nuzena Magnesium Pure: $35
Transparent Labs Magnesium Bisglycinate
Transparent Labs is a famous company that has produced many sought-after supplements, one of which is Magnesium Bisglycinate listed in the company’s RawSeries supplements list. Knowing that the price of one bottle is $43, it can be said that Magnesium Bisglycinate is a rather expensive supplement to opt for, regardless of the fact that it consists of a stronger dosage of magnesium than an average dosage.
The company recommends consuming the supplement during active periods of training in order to fully support bodily functions. The official webpage of the company claims that this supplement can stop thyroid induced by stress, precludes genotoxicity (toxicity affecting genes as well as DNA), enhances mood, and many other benefits.
Price of Transparent Labs Magnesium Bisglycinate: $43
Pure Essence Ionic-Fizz Magnesium Plus
Ionic-Fizz Magnesium Plus is a supplement of magnesium available in the form of a powder with a scoop of 5.7g that consists of 300mg of magnesium (obtained from magnesium carbonate), or almost 71% of the daily value (DV) of a person. Along with this in every scoop are boron, potassium, organic fruit powders, beetroot powder etc.
If it is preferable for you to have an intake of magnesium in the form of a liquid, Ionic-Fizz Magnesium Plus by Pure Essence is the perfect choice to go with. As per the claims of the company, this supplement aids in soothing nerves, assists in sleeping and producing sustainable energy and promotes healthy responses to stress. Like the rest of the supplements, Ionic-Fizz Magnesium Plus also tends to support blood sugar levels, bones’ health, and aiding comfort of muscles.
Price of Pure Essence Ionic-Fizz Magnesium Plus: $25.95
Moon Juice Magnesi-Om
Magnesi-Om by Moon Juice is a “berry unstressing drink” that consists of three absorbable and soluble types of magnesium released in the body over a period of time. A small quantity of magnesium is absorbed in the body swiftly, some of it in the course of a few days, and the leftover magnesium is absorbed in a longer course of time.
According to the company, this supplement helps restore cellular balance for better sleep, improved brain health, and increased relaxation. It also enhances the activity of alpha waves in order to aid people in enjoying better focus. Every serving of Magnesi-Om consists of 77 mg of magnesium gluconate, 204 mg of magnesium citrate, 28mg of magnesium acetyl taurinate and 112mg of L-theanine. Moon Juice hasn’t kept its magnesium sources a secret (Missouri, Belgium, and Germany), which makes it more transparent in the public’s eyes, thus giving it a competitive edge over other companies.
Price of Moon Juice Magnesi-Om: $42
Elm & Rye Magnesium
Magnesium by Elm & Rye is yet another magnesium supplement that comes with attractive packaging. The simple packaging shows the name of the supplement and company that has proclaimed the promotion of improved function of muscles, along with supporting and recovering heart health as well as bone health, amongst numerous other benefits.
Magnesium by Elm & Rye has a price of $50, which lists this supplement amongst the most expensive ones in this catalog. Nevertheless, Elm & Rye has focused on the pure form of magnesium used in the making of this supplement along with its easy shipment process. Furthermore, one serving of Magnesium consists of 30mg of magnesium gluconate combined with various preservatives.
Price of Elm & Rye Magnesium: $49.99
Bonus: Top Magnesium Supplements Available On Amazon
Have you shopped on Amazon? It has a myriad of magnesium supplements that all tend to promise quite matching results. Basing on a thorough research, the following are the finest supplements available on Amazon:
Natural Vitality Calm
Natural Vitality Calm is a magnesium supplement available in powder form in various flavors like orange, lemon, raspberry, cherry, etc. If you do not prefer any certain flavor, you can also find it plain i.e. unflavored. This supplement is said to be calming in times of stress. It is available at the low price of $25 a jar.
It has also won many rewards along with the 2018 Better Nutrition Best of Supplements Award. Sufficient intake of magnesium on a daily basis can be achieved by consuming two teaspoons maximum in a day that will help the body deal with anxiety in a healthy way.
Price of Natural Vitality Calm: $24.57
Thorne Research Magnesium Bisglycinate
Magnesium Bisglycinate is made by Thorne Research that consists of 200 mg of magnesium bisglycinate chelate in one serving. One can support the health of bones, lung function, heart function, muscle function and promote energy production in the body by daily consumption of this supplement, alongside other advantages.
This supplement is available in the form of a powder that can be mixed with water and can be consumed every day for its maximum benefits to the body.
Price of Thorne Research Magnesium Bisglycinate: $40
Ancient Nutrition Ancient Nutrients Magnesium
Ancient Nutrients Magnesium is another supplement of magnesium manufactured by Ancient Nutrition. It consists of 300mg of magnesium combined with ancient superfoods, Rhodiola extract, adaptogenic herbs, and fermented vitamin D. It is rated among the best supplements of magnesium on Amazon with a rating as high as 4.8 with plenty of reviews.
Ancient Nutrients Magnesium supplement is dissimilar to the rest of magnesium supplements in the TCM Blend of the company. It contains natural Rhodiola root extract, beef bone broth, bovine liver, natural turmeric root extract, and other distinctive ingredients.
Price of Ancient Nutrition Ancient Nutrients Magnesium: $23.96
How the Best Magnesium Supplements of 2021 Were Ranked?
The separation of magnesium supplements can be difficult because all of them consist of almost the same amount of magnesium in them, and most of them are marketed with analogous benefits.
The following factors of ranking were brought to use for differentiation between good quality and bad quality supplements:
The sole purpose of purchasing magnesium supplements is to fulfill the requirement of magnesium in the body, which is why its dosage was crucial in the ranking process. These supplements were accentuated with dosages that were proven clinically. The upper limit of magnesium dosage for adults is 350 mg which is why most of the supplements consist of dosage of this amount.
Different Magnesium Types
It is not wise to only assess on the basis of dosage. Some of the types of this mineral are more valuable than others and have much more different and deeper impacts on bodily functions. This is why different kinds of magnesium were considered.
Price and Value
Magnesium is an ordinary mineral, so the companies producing its supplements should not charge any higher than $100 per bottle for the formula. In the list above, supplements within varying price ranges were jotted down. However, it was ensured at all prices, high or low, that the value provided by the manufacturer was good enough for people to purchase the supplement.
Magnesium is an essential mineral that aids immunity, the health of bones, muscle growth, and improvement of the nervous system, but it should be understood that these supplements will not make you powerful in just one night. It is noteworthy that companies producing such supplements cannot promise any prevention or cure against various ailments and diseases. This factor was given much consideration, which is why the list above was carefully made, and companies making any such claims were not mentioned.
Complementary Components (Ingredients)
Earlier, the dosage of these supplements was discussed. Nevertheless, it is essential to highlight the complementary components for the most effective usage. Most of these supplements consist of vitamin D3 and zinc because these three nutrients complement one another and benefit the body in the best possible way.
Transparency and Reputation of the Manufacturer
In this list, it was clear that some of the companies producing magnesium supplements reveal their lab results to the public, which makes it easy for the public to analyze and compare prudently which supplement to opt for. On the other hand, many companies do not talk about their sources, thus making it hard for people to identify where the mineral is extracted from. Therefore, transparency, reputation, and location of the manufacturer were given immense importance in the ranking process.
Classification of Different Magnesium Types
Different magnesium supplements consist of varying magnesium types. This allows us to enjoy numerous benefits of multiple kinds of magnesium at once instead of only one type.
Many supplements consist of at least one of the seven mentioned notable magnesium types. A concise explanation of all is given below, along with their mechanism:
Magnesium Chelate is usually suggested to be used for the growth, health, and recovery of muscles. Studies have shown that chelated structures of magnesium absorb better than non-chelated structures. Researchers, in a study, were able to find that daily consumption of 400mg of chelated magnesium can fight against PMS symptoms and leg as well as foot cramps. Magnesium Chelate is also helpful if you have to deal with cold feet and hands. In conclusion, it is accurate to say that this type of magnesium is well known for its stability and absorbability and solubility compared to the rest of the types.
Magnesium citrate is a helpful mineral when it comes to the stiffness of the arteries as well as weight loss, as per some studies. The making of this mineral is as simple as the name; it is magnesium combined with citric acid. Due to its strong absorption qualities and solubility in the body, magnesium citrate is the most famous magnesium type in the industry of supplements. It is a crucial mineral for the health of bones, muscles and heart. It is also used by the body for the synthesis of DNA and RNA and to support intestinal health.
Magnesium Bisglycinate is used for treating different symptoms of excess acid in the stomach, such as heartburn, indigestion, and uneasy stomach. Magnesium bisglycinate is also known as magnesium glycinate, which is a type of magnesium well-known for its proficiency to get through the barrier between brain and blood. It is combined with an amino acid known as glycine, which is popular due to its ability to cross the barrier between blood and the brain. This is the main reason as to why supplements based on magnesium bisglycinate are promoted for the impacts they have on the health of the brain, anxiety, and sleep.
This type of magnesium is the most absorbable and soluble one in the body, thus allowing the body to maintain its required magnesium levels. The best thing about this form of magnesium is that it is available in fruits and has proven to help cure chronic pain, depression, and migraines. It is also beneficial for the health of the brain as well as the nervous system. Furthermore, in the body’s cells, magnesium malate has aided in the production of adenosine triphosphate (ATP), which helps in making energy.
This form of magnesium can help in the production of energy. It has proven to be useful in supporting the immune system as well, not to mention the health of bones and development of the skeleton, along with numerous other benefits.
This form of magnesium is largely known to be the greatest when it comes to the health of the heart. Numerous studies have shown that it has effects on cardio protection by aiding vascular health. The human body tends to absorb it easily due to its bioavailability. The combination makes magnesium taurate of magnesium and taurine i.e. an amino acid. Some of the companies producing supplements have marketed magnesium orotate as the finest supplement of magnesium when considering the body’s overall health.
Along with numerous benefits, magnesium orotate has reportedly been the best form of magnesium when it comes to athletic performance, metabolism, and recovery of muscles after working out. This form of magnesium is produced by the combination of orotic acid with magnesium salt. Some of the companies producing supplements have marketed magnesium orotate as the finest supplement of magnesium when considering the overall health of the body.
A few of the supplements on the list above, such as Magnesium Breakthrough, consist of all these seven types of magnesium. The rest include only one or two forms of the mineral.
Magnesium Deficiency Symptoms
Magnesium is a crucial mineral required for optimal physical and mental well-being of every person. Sadly, most Americans are unaware that their average dosage of magnesium per day is compromised and not fulfilled.
Magnesium deficiency in the body is linked to the elevated rate of inflammation which might make you vulnerable to diabetes, some cancers, and heart diseases. It may also add to osteoporosis which should not be taken lightly. People who have an adequate magnesium intake through diet or supplements tend to have a reduced risk of hypertension and reduced blood pressure.
On a more serious note, severe deficiency of magnesium is extremely serious, however rare. People who have Crohn’s disease (kidney disease) or health issues pertaining to parathyroid are more prone to severe deficiencies of magnesium. Its likelihood also exists in older people, people drinking excessive alcohol, and people consuming drugs to treat cancer or diabetes.
Indications of Deficiency of Magnesium
If a person does not have an extreme deficiency of magnesium in their body, they are unlikely to come up against any symptoms of deficiency. Nevertheless, it is possible to observe warning signs if the intake of magnesium is not sufficient.
Signs showing slight deficiency of magnesium in the body are as follows:
- Cramping in feet and hands.
- Abnormal movement of muscles such as involuntary twitches under the skin, spasms and tremors.
- Muscular weakness
Changes in the mental state such as depression, mood swings, migraine headaches, learning impairment, memory impairment and anxiety.
Fortunately, researchers have come up with a diet that is so rich in magnesium that it can override and eventually nullify all signs of deficiency. Despite the fact that you are currently facing any symptoms of magnesium deficiency, this diet can be a great source to turn the tables and restore your health.
Preferable Magnesium Dose
Adults are required to have a daily intake of magnesium of around 300 mg to 400 mg.
The recommended dietary allowances (RDA) for magnesium depend on the gender and age of people. As per the measurements of RDA, the following shows the amount of magnesium to be consumed by different age groups:
- 1-3 Years: 80mg per day
- 4-8 Years: 130mg per day
- 9-13 Years: 240mg per day
- 14-18 Years: 360mg per day
- 19-30 Years: 310mg per day
- 31+ Years: 320mg per day
- Under 19 years (400mg per day)
- 19 to 30 years (350mg per day)
- 31+ (360mg per day)
- Under 19 years (360mg per day)
- 19 to 30 years (310mg per day)
- 31+ (320mg per day)
- 14-18 Years: 410mg per day
- 19-30 Years: 400mg per day
- 31+ Years: 420mg per day
Top Magnesium-Rich Food Sources
As per the National Institution of Health, the following are the finest magnesium-rich food sources:
- Pumpkin seeds (156 mg of magnesium / 37% DV per 1 ounce serving)
- Chia seeds (111 mg of magnesium / 26% DV per 1 ounce serving)
- Almonds (80 mg of magnesium / 19% DV per 1 ounce serving)
- Spinach (78 mg of magnesium / 19% DV per ½ cup of boiled spinach)
- Peanuts (63 mg of magnesium / 15% DV in ¼ cup of roasted peanuts)
- Soymilk (61 mg of magnesium / 15% DV in 1 cup serving)
- Peanut butter (49 mg of magnesium / 12% DV in 2 tablespoon serving)
- Other than these are breakfast cereals, banana, oatmeal, salmon, yogurt, raisins, beef, rice, broccoli, apples and milk, etc. that are rich in magnesium.
Benefits of Magnesium: Scientific Opinion
Magnesium is a vital mineral required for optimal body health. Various studies have corroborated over the use of magnesium, chances of magnesium deficiency, and advantages of a diet rich in magnesium. A few benefits of magnesium will be reviewed below for explaining how its supplements might be helpful to the body.
A big meta-analysis has found out that an average dosage of 300mg of magnesium daily for a month has aided in the reduction of diastolic and systolic blood pressure. Another study has verified its health benefits. Researchers established that an average dosage of magnesium between 365 mg to 45 0mg for one to six months reduced the blood pressure of people who suffer from diabetes (Type 2) and insulin resistance, along with numerous other life-threatening health issues. On the basis of these studies, magnesium supplements are promoted as helpful to cardiovascular health.
Different studies have proven the effectiveness of magnesium supplements in diabetic people, which is why they tend to consume them. One study has also proven that consumption of magnesium supplements for a four-month period has improved insulin resistance and the level of glucose and increased insulin sensitivity in many people. In addition to this, it has also been confirmed that magnesium supplements play an important role in the prevention of diabetes (Type 2) as well as the improvement of metabolism.
Numerous people have taken supplements of this mineral in order to either treat or prevent osteoporosis and increase their bone health. Research pertaining to this matter showed that magnesium has been helpful in increasing the bone density and preventing the risk of fractures. This study serves as a basis for various supplement companies to market magnesium to improve the health of bones.
In addition, many pieces of research have shown that magnesium helps in subduing the bone turnover rate i.e. a marker of bone loss. Researchers have seen these results in postmenopausal women as well as healthy young men. They believe that this impact is connected to the fact that magnesium is essential to the absorption of vitamin D; the human body requires magnesium to actuate it.
Furthermore, evidence has shown that magnesium can be used as a supplement for bodybuilding. Digging in this area, researchers came to know that people who have elevated levels of magnesium serum in their body tend to have increased gripping strength, jumping performances, mobility of the torso, and leg power. They also believe that magnesium can be helpful in improving overall performance in different exercises. Increased benefits from magnesium supplements were shown with their addition to various programs of strength training. Researchers also observed that magnesium supplementation elevated the muscle torque of quadriceps more when compared to a strength training program without any supplementation.
Lastly, a few studies showed the impact of magnesium on the brain’s cognitive functions. A study conducted in 2010 revealed that magnesium supplements can be helpful when it comes to working, short-term and long-term memory, and the overall ability to learn. Along with this, it was also found that mood issues caused by the deficiency of magnesium could be reversed by a diet rich in magnesium.
In conclusion, it can be said that the benefits obtained from magnesium supplements are not any particular health benefits, but are rather protective impacts. Researches have been found that indicate that people with sufficient magnesium intake have healthier biomarkers of different health measures. If a person’s magnesium intake is already sufficient, it is likely that their body may not undergo any significant changes by consuming supplements. Nevertheless, people who are deficient in magnesium can gain the most from these supplements’ protective effects.
FAQs about Magnesium Supplements
Many questions and queries related to magnesium supplements, their impact, and functioning are asked. Questions that are most frequently asked about these supplements and the impact they have on the body are as follows:
Q: What is magnesium?
Magnesium is a vital mineral that has an important role in most of the processes and functions of the body. It impacts nerve health, formation of bones, muscle health, mood, etc.
Q: How can intake of magnesium be increased by dietary changes?
By eating different foods such as green vegetables, seeds, nuts, spinach, mangoes, avocados, and many others, the intake of magnesium can be increased. An average dose of 300mg to 400mg of magnesium per day is recommended.
Q: How suitable are topical sprays of magnesium?
No evidence has been found that magnesium sprays increase the amount of magnesium in the bloodstream significantly. Regardless, many people have reportedly claimed them to be effective in times of pain, saying that they relieve pain when sprayed onto the skin.
Q: What are the signs of deficiency of magnesium?
Initial symptoms of deficiency are fatigue, nausea, mood swings, and anorexia (lack of appetite). On the other hand, it is also possible that some people do not experience any of these signs since they are hard to figure out.
Q: What is the impact of a severe deficiency of magnesium?
Although very rare, severe deficiency of magnesium has a severe impact. If left untreated, symptoms such as tingling, numbness, changes in personality, seizures and abnormal rhythm of heart might appear.
Q: Who might be prone to having magnesium deficiency?
There are some people with health conditions who tend to be at greater risk than others of having a deficiency of magnesium. These health conditions are diabetes (Type 2), gastrointestinal diseases, alcohol abusers, and older people.
Q: Which foods are suggested for naturally increasing magnesium in the body?
The most recommended food items for increasing magnesium intake include almonds, chia seeds, peanuts, pumpkin seeds, soymilk, cashews, spinach, rice, potatoes, black beans, mangoes, avocados, yogurt, and bananas.
Q: What are the advantages of taking magnesium supplements?
Studies have shown that magnesium supplements are helpful in fighting against health conditions such as diabetes (Type 2), elevated blood pressure, migraines, osteoporosis, and heart diseases.
Q: Is overdose of magnesium harmful? Is it suggested to overdose?
People with no health issues tend to pass excessive magnesium present in the body by urinating. It is not easy to sustain any extra amounts of magnesium in the body when the upper limit has been met by organic foods. One should be cautious of taking magnesium in medicinal form and should consult a doctor, especially if one is suffering from a health condition.
Q: What is the suggested upper limit for the intake of magnesium?
The suggested upper limit of magnesium for adults is 350 mg, whereas for children, it varies from 65 mg to 350mg, depending on their age.
Q: How can I find out if I suffer from magnesium deficiency?
Typically, the symptoms that appear are fatigue, lack of sleep, irregular heart rhythm, and palpitations.
Q: Which supplement of magnesium is the best?
All the supplements available on this list are considered to be the best magnesium supplements available in the market. It is advised to always opt for supplements that have pure magnesium in them and are coming from reputable manufacturers.
Q: Does any certain medication reduce the level of magnesium in the body?
A few studies have shown that proton pump inhibitors (PPI) may have a connection to reduced levels of magnesium. Numerous PPIs have been found out to be associated with this issue, such as rabeprazole (Aciphex), lansoprazole (Prevacid), pantoprazole (Protonix), omeprazole (Prilosec, Zegerid), dexlansoprazole (Dexilant), and esomeprazole (Nexium).
Q: Should supplements be taken to increase the intake of magnesium?
Usually, it is recommended to acquire magnesium naturally through organic sources of food. Although, if the required level of magnesium is not able to be achieved by the usual diet, that is when supplements are recommended to be consumed. They are designed “to supplement your diet.”
Magnesium is a crucial mineral that aids in many processes and functions of the body. It is connected to numerous functions such as sleep management, growth of muscles, stress management, etc. Consumption of magnesium supplements on a daily basis can be helpful in achieving the required amount of magnesium in the body to improve health.
It cannot be ignored that intake of magnesium supplements is vital for the body. Many people lack magnesium which is precisely why the list of various supplements above should be the first thing to review in order to reverse the deficiency of this nutrient to its sufficiency.
In order to get the finest quality magnesium supplements for yourself, the above-mentioned supplementations are the options that you should consider.
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