Magnesium is an important mineral that’s essential in numerous bodily capabilities, together with regulating muscle and nerve operate, sustaining a wholesome coronary heart rhythm, and supporting bone well being. Sadly, many individuals don’t get sufficient magnesium from their diets, and low magnesium ranges can result in numerous well being points. In case you’re scuffling with low magnesium ranges, it’s possible you’ll need to take into account taking a complement to spice up your consumption. (1)
However with so many choices accessible, it may be difficult to find out which of them are the perfect to your wants. That’s why we’ve created this information that can assist you navigate the world of magnesium dietary supplements. We’ll take a better have a look at the highest merchandise available on the market, what to search for when selecting a complement, and tips on how to use them successfully. Whether or not you’re a health fanatic, a busy skilled, or somebody trying to help your total well being, we’ve received you coated with our complete evaluation of the perfect dietary supplements for low magnesium.
A number of elements can contribute to low magnesium ranges within the physique. The commonest causes embrace the next:
- Insufficient dietary consumption: Many individuals don’t eat sufficient magnesium-rich meals, which may result in a deficiency over time. (1,2)
- Gastrointestinal issues: Situations that have an effect on the digestive system, similar to celiac illness, Crohn’s illness, and inflammatory bowel illness (IBD), can intrude with the absorption of magnesium and different vitamins. (1,2)
- Medicines: Sure drugs, similar to diuretics, proton pump inhibitors, and antibiotics, can intrude with magnesium absorption or enhance the quantity excreted from the physique. (1,2)
- Alcohol consumption: As a result of alcohol can intrude with the absorption of magnesium within the intestines, it could trigger low ranges of the mineral. Moreover, heavy ingesting can even enhance the urinary excretion of the mineral. (1,2)
- Power well being situations: Sure power well being situations, similar to diabetes and kidney illness, can enhance the danger of magnesium deficiency. (1,2)
It’s vital to notice that some folks could also be at increased danger of magnesium deficiency than others, similar to these with gastrointestinal issues, older adults, and sure power well being situations. In case you’re involved about your magnesium ranges, it’s greatest to seek the advice of your healthcare supplier to find out the underlying trigger and acceptable remedy.
Magnesium is an important mineral that’s essential in numerous bodily capabilities. Actually, it’s concerned in over 300 enzymatic reactions within the physique, together with protein synthesis, muscle and nerve operate, coronary heart well being, and bone well being. (3,4,5)
Listed below are among the advantages of magnesium:
- Helps bone well being†
- Regulates muscle and nerve operate†
- Improves coronary heart well being†
- Reduces irritation†
- Improves sleep high quality†
- Helps psychological well being†
General magnesium is a crucial mineral that’s important for total well being and wellness.
Magnesium dietary supplements are a sort of dietary complement that may be taken orally to extend magnesium consumption. They arrive in numerous types, together with capsules, tablets, powders, and liquids. When selecting a magnesium complement, it’s vital to contemplate the kind of magnesium used, the dosage, and any potential interactions with different drugs or dietary supplements.
There are a number of kinds of magnesium dietary supplements, together with:
- Magnesium Citrate
- Magnesium Oxide
- Magnesium Glycinate
- Magnesium Chloride
- Magnesium Sulfate
- Magnesium Malate
- Magnesium Lactate
- Magnesium L-Threonate
Magnesium citrate is a extremely bioavailable type of magnesium created by combining magnesium with citric acid. The physique simply absorbs this type of magnesium, making it a preferred alternative for addressing low magnesium ranges. Along with selling total well being and wellness, magnesium citrate is often used to deal with constipation by softening stools and selling bowel actions. It’s vital to notice that magnesium citrate has a pure laxative impact, which may result in gastrointestinal unintended effects. Taking magnesium citrate with meals is commonly really helpful to scale back the danger of those unintended effects. (6,7)
Magnesium oxide is a magnesium complement that types when magnesium combines with oxygen. This type of magnesium has a comparatively low bioavailability in comparison with different magnesium dietary supplements. As a result of the physique absorbs it poorly, it’s not frequent to make use of it for addressing low magnesium ranges. Nevertheless, it might nonetheless be useful for the short-term reduction of digestive signs like heartburn, indigestion, and constipation. Magnesium oxide may additionally be used to deal with and forestall migraines. People with extreme magnesium deficiencies or these requiring speedy absorption could not discover magnesium oxide to be your best option as a result of its decrease bioavailability. (8,9)
Magnesium Glycinate, or Magnesium Bisglycinate, is a magnesium complement that types when magnesium binds to the amino acid glycine. This mixture might help to extend the absorption of magnesium within the physique and reduce the probability of gastrointestinal unintended effects. Due to its excessive bioavailability, Magnesium Glycinate is a well-liked alternative for these trying to enhance sleep high quality, promote leisure, and deal with low magnesium ranges. It is because magnesium is essential in regulating neurotransmitters that have an effect on these capabilities. This kind is usually well-tolerated as a result of its excessive bioavailability and low danger of inflicting gastrointestinal unintended effects, even at increased doses. (10,11)
Combining magnesium with chloride ions leads to a extremely absorbable type of magnesium salt that has versatile functions, magnesium chloride. The physique absorbs this sort of magnesium properly, making it a superb possibility for addressing low magnesium ranges. Magnesium chloride can be often used to deal with digestive points similar to constipation. As well as, it may be utilized topically as an ointment to appease sore muscle tissue and promote leisure. (8,12)
Magnesium sulfate, or Epsom salt, is a magnesium complement that gives extra therapeutic advantages. Producers produce it by combining magnesium with sulfur and oxygen, and it is available in numerous types, together with crystals, granules, and powders. Individuals usually use magnesium sulfate topically as a soaking answer for its stress-free and soothing results. These results embrace lowering muscle soreness and joint ache and enhancing pores and skin situations similar to eczema and psoriasis. Nevertheless, little or no proof helps these makes use of. (13)
Magnesium Malate is a magnesium complement that mixes magnesium with malic acid, a naturally occurring compound in fruits like apples. This type of magnesium is extremely bioavailable, making it a typical alternative to handle low magnesium ranges, however it additionally has further advantages. For instance, malic acid is thought for its potential to scale back muscle ache and fatigue, making Magnesium Malate a preferred alternative for athletes and people with fibromyalgia. Moreover, Magnesium Malate could help total power manufacturing and enhance psychological readability. (14,15)
Magnesium lactate is created by combining magnesium with lactic acid. As a result of this type of magnesium is extremely bioavailable, it’s an amazing choice to deal with low magnesium ranges and helps cardiovascular well being and power manufacturing. Moreover, this type of magnesium could assist enhance muscle operate and scale back muscle cramps. Magnesium lactate is usually well-tolerated and has a low danger of inflicting gastrointestinal unintended effects. (16)
Magnesium L-Threonate, or Magtein, is a novel type of magnesium particularly designed to reinforce magnesium’s potential to cross the blood-brain barrier and penetrate cell membranes within the mind. This type of magnesium is a mix of magnesium and L-threonate, a vitamin C metabolite which will improve magnesium absorption within the mind. Magnesium L-Threonate is thought for its cognitive advantages, significantly its potential to enhance reminiscence and studying. Moreover, research counsel magnesium L-Threonate supplementation can enhance mind magnesium ranges, enhancing synaptic plasticity and neuroplasticity. Consequently, this could improve studying, reminiscence, and cognitive operate, probably lowering the danger of cognitive decline and Alzheimer’s illness. (17)
Along with its cognitive advantages, magnesium L-Threonate may additionally have the potential to deal with situations similar to anxiousness, melancholy, and sleep issues. Whereas extra analysis is required to know its results totally, some research counsel that magnesium L-Threonate supplementation could assist enhance temper and scale back signs of tension and melancholy. (17)
Magnesium dietary supplements can profit a wide range of people, significantly these with magnesium deficiencies or situations that may have an effect on magnesium absorption. This consists of people with gastrointestinal issues, kind 2 diabetes, alcoholism, and people taking sure drugs similar to diuretics or proton pump inhibitors. (1,2)
Moreover, athletes and people partaking in high-intensity bodily exercise could profit from magnesium supplementation. It is because magnesium is concerned in muscle and nerve operate and might assist muscle restoration and leisure.
Signs of Magnesium Deficiency:
Signs of magnesium deficiency can fluctuate and will not at all times be obvious. Nevertheless, some frequent indicators of low magnesium ranges embrace:(17)
- Muscle cramps and spasms†
- Fatigue and weak point†
- Nausea and vomiting†
- Lack of urge for food†
- Complications and migraines†
- Numbness or tingling within the limbs†
- Irregular heartbeat†
- Nervousness and melancholy†
If you’re experiencing any of those signs or suspect you could have a magnesium deficiency, it’s vital to speak to your healthcare supplier. They might help you identify if you’ll want to complement with magnesium and suggest the perfect type and dosage.
It’s vital to notice that these are normal suggestions and that particular person magnesium wants could fluctuate primarily based on age, gender, and well being standing. Moreover, magnesium necessities could also be increased for people who have interaction in common vigorous train. Listed below are the present really helpful dietary allowances (RDAs): (18)
|Males 14–18 years||410 mg|
|Females 14–18 years||360 mg|
|Males 19–50 years||400-420 mg|
|Females 19–50 years||310-320 mg|
Along with magnesium dietary supplements, incorporating magnesium-rich meals into your eating regimen could be a superb technique to make sure you get sufficient of the mineral. Fortuitously, loads of meals are naturally excessive on this important mineral. For instance, darkish leafy greens, nuts and seeds, entire grains, and legumes are all glorious sources of magnesium. Moreover, dairy merchandise like milk, yogurt, and cheese can present important magnesium. For individuals who choose fortified meals, many breakfast cereals and different fortified merchandise are additionally excessive in magnesium. (18)
On this part, we’ll take a better have a look at some common dietary supplements that function magnesium!
Optimum Nutrition Zinc Magnesium Aspartate is a supplement that combines zinc, magnesium, and vitamin B6. This supplement is popular for supporting athletic performance and recovery, as zinc and magnesium play important roles in muscle function and recovery. Zinc is involved in protein synthesis, essential for building and repairing muscle tissue, while magnesium helps regulate muscle contractions and reduce muscle fatigue. Vitamin B6 is also important for protein synthesis and can help reduce inflammation. Additionally, this supplement may support immune function, promote healthy sleep, support testosterone, and improve mood. This supplement may also benefit individuals who engage in intense physical activity or have trouble sleeping, as magnesium and zinc are important for muscle recovery and relaxation. (19, 20, 21, 22,23)
How To Take Optimum Diet Zinc Magnesium Aspartate:
The producers suggest the next:
Males: Take three (3) capsules earlier than mattress, ideally on an empty abdomen.
Ladies: Take two (2) capsules earlier than mattress, ideally on an empty abdomen.
Optimum Diet Zinc Magnesium Aspartate Evaluation By Andy: “I used to be scuffling with low testosterone and magnesium the final time I had blood work completed. However I needed to stay with a pure means to enhance it so I attempted this. For the final couple of months, I’ve been utilizing it constantly and my most up-to-date lab outcomes present take a look at and Mg ranges are up. I might suggest.”
Kirkland Calcium Citrate Magnesium and Zinc is a multivitamin complement that mixes important vitamins for total well being and wellness. Calcium and vitamin D3 help bone well being, whereas magnesium and zinc play a task in numerous metabolic processes, similar to immune operate and power manufacturing. Vitamin B6 is vital for mind operate and the manufacturing of hormones, whereas copper and boron are important micronutrients that help bone, joint, and connective tissue well being. General, this complement could profit people trying to help their total well being and well-being, particularly for bone and immune well being. (19, 20, 21, 24, 25)
How To Take Kirkland Calcium Citrate Magnesium and Zinc:
The producers suggest taking two (2) tablets every day, ideally with a meal.
Kirkland Calcium Citrate Magnesium and Zinc Evaluation By Jessica: “On my second bottle, love this method!! All I would like in a single serving”
SuperHuman Hydration is a complement designed to help hydration and electrolyte steadiness within the physique. Its key elements embrace calcium, potassium, magnesium, sodium, and taurine, all important minerals misplaced by way of sweat throughout bodily exercise or scorching climate. The addition of Aquamin, a mineral-rich marine algae, may additionally assist replenish vital hint minerals. The extracts of Panax notoginseng and Rosa Roxburghii could present further well being advantages, though right here, they could enhance the bioavailability of the opposite elements.† General, SuperHuman Hydration could also be a useful complement for athletes or people who have interaction in strenuous bodily exercise or dwell in scorching climates and want to take care of optimum hydration and electrolyte ranges. (26)
How To Take SuperHuman Hydration:
The producers suggest mixing one (1) scoop with 12-14 oz of water (alter for style desire). Take a couple of times per day.
SuperHuman Hydration Evaluation By Kyle: “Formulation is nice! Actually really feel the distinction. I’ve used this the mornings after an evening out as properly.”
Swanson Hormone Necessities is a complement designed to help ladies’s hormone well being. It encompasses a mix of nutritional vitamins, minerals, and natural extracts that work collectively to assist regulate hormones and promote steadiness. The vitamin B6 and magnesium on this complement might help help wholesome hormone manufacturing, whereas the Motherwort, Vitex Chasteberry Extract, and Dong Quai Extract might help alleviate signs related to PMS and menopause, similar to temper swings and scorching flashes. The Black Cohosh Extract and SoyLife® Soy Germ Advanced may additionally help hormone steadiness. This complement could profit ladies who’re experiencing hormonal imbalances or on the lookout for pure help for his or her hormonal well being. (27, 28, 29)
How To Take Swanson Hormone Necessities:
The producers suggest taking one (1) capsule thrice every day with meals and water.
Swanson Hormone Necessities Evaluation By LSTexas: “It helped regulate my durations and steadiness my hormones. I’m not menopause age but, however have at all times had irregular durations and unbalanced hormone ranges which effected all the things. I used to take a product from Natrol however they give up making it. I used to be so Glad when I discovered this product.”
Life Extension Bone Restore Elite is a complement for bone well being and energy. It incorporates a mix of important nutritional vitamins and minerals, together with Vitamin D3, Vitamin K2, Calcium, Magnesium, Zinc, Manganese, Silicon, and Boron.
Vitamin D3 is vital for calcium absorption and bone well being, whereas Vitamin K2 helps to activate proteins concerned in bone mineralization. Calcium and magnesium are important minerals that contribute to bone energy, whereas zinc and manganese are mandatory for forming bone tissue. Silicon, from horsetail extract, performs a task in synthesizing collagen, a key part of bone tissue. Lastly, boron helps to enhance the metabolism of calcium, magnesium, and Vitamin D. Collectively, these vitamins assist promote optimum bone well being and could also be significantly helpful for people liable to growing osteoporosis or trying to help bone density and energy as they age. ( 25, 30,31,32,33)
How To Take Bone Restore Elite:
The producers suggest taking 4 (4) capsules every day or as a healthcare practitioner recommends.
Bone Restore Elite Evaluation By Andrea: “As a 68-year-old, I actually need to keep away from having weak bones. After taking this for some time, my bones (and hips!) are feeling higher.”
Blackstone Labs Adrenal Care is a complement that incorporates numerous elements that help adrenal gland operate and total well being. Zinc, magnesium glycinate, and Korean ginseng are identified to help wholesome adrenal operate, whereas bovine adrenal gland extract gives key vitamins for adrenal gland well being.† Inositol hexanicotinate and DMAE might help enhance cognitive operate and scale back stress, whereas glycyrrhetinic acid has been proven to assist enhance adrenal fatigue. Lastly, huperzine A is a pure compound that may improve cognitive operate and reminiscence. Collectively, these elements make Blackstone Labs Adrenal Care a good selection for these trying to help their adrenal well being and handle stress ranges. (34,35,36, 37,38,39,40)
How To Take Adrenal Care:
The producers suggest taking two (2) tablets twice every day. Don’t exceed 4 (4) tablets every day. End your entire contents of the bottle over thirty (30) days.
Adrenal Care Evaluation By Brandon: “My power ranges are means increased and I’m even sleeping higher since taking this. Extremely suggest.”
NOW Meals Candida Assist is a dietary complement designed to help a wholesome steadiness of intestinal microflora. The method options elements like Caprylic Acid, Pau D’Arco, Black Walnut, and Oregano Oil Powder, historically used to advertise a wholesome digestive system and help the physique’s pure defenses in opposition to yeast overgrowth. Moreover, the complement consists of Magnesium, which performs a task in a number of physiological processes, together with power metabolism and protein synthesis, and biotin, which is important for wholesome pores and skin, hair, and nails. Collectively, these elements make NOW Meals Candida Assist a good selection for these trying to keep a wholesome intestine flora steadiness and forestall yeast overgrowth. (41,42,43,44,45)
How To Take Candida Assist:
The producers suggest taking two (2) capsules every day with meals.
Candida Assist Evaluation By Juliana: “This product works nice for me. I’ve had continuous points with yeast infections and since taking this product, I now not have points.”
Listed below are some often requested questions on low magnesium and magnesium dietary supplements:
Are There Aspect Results From Magnesium Dietary supplements?
|Though magnesium dietary supplements are typically protected, they will trigger some unintended effects. For instance, the commonest unintended effects embrace diarrhea, nausea, and abdomen cramps. Nevertheless, these unintended effects are often gentle and go away as soon as the physique adjusts to the complement.†|
Magnesium For Complications/Migraines?
|A number of research counsel that magnesium supplementation can scale back the frequency and severity of complications and migraines in some folks. As a result of migraines are often linked to low magnesium ranges, magnesium dietary supplements could assist to stop migraines and alleviate the signs of an ongoing migraine assault.†|
Does It Assist Weight Loss?
|Though magnesium is concerned in numerous metabolic processes, similar to glucose metabolism and insulin signaling, research haven’t proven a constant impact on weight reduction. Nonetheless, magnesium could not directly contribute to weight reduction by enhancing insulin sensitivity, which in flip might help regulate blood sugar ranges and scale back the danger of growing kind 2 diabetes. Furthermore, magnesium can promote leisure and scale back stress, which can assist in stopping overeating or emotional consuming.†|
Will Magnesium Assist With Sleep?
|Sure! Magnesium performs a task in regulating neurotransmitters concerned within the sleep-wake cycle, similar to GABA and melatonin. The place GABA is an inhibitory neurotransmitter that may assist in calming the nervous system whereas selling leisure. Moreover, melatonin is a hormone that regulates sleep-wake cycles.†|
What To Take With It?
|Some dietary supplements and vitamins can improve magnesium absorption or work synergistically with it regardless of magnesium being taken independently. Examples embrace vitamin D, calcium, zinc, and vitamin B6.†|
Can Magnesium Dietary supplements Decrease Blood Strain?
|Sure, magnesium dietary supplements could assist decrease blood strain in some people. Magnesium regulates blood strain by stress-free the blood vessels, and analysis means that magnesium supplementation could assist scale back blood strain in folks with hypertension or prehypertension. Nevertheless, it’s vital to notice that magnesium supplementation shouldn’t be thought of a substitute for prescribed blood strain drugs. People with hypertension ought to at all times seek the advice of their healthcare supplier earlier than taking dietary supplements or altering their treatment routine.†|
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For adults solely. Seek the advice of a doctor if pregnant/nursing, taking treatment, or having a medical situation. Preserve out of attain of kids.
†Please observe the intention of the knowledge offered is for reference solely. Moreover, we’re by no means offering medical recommendation or instruction. As an alternative, the knowledge offered on this information/weblog makes use of anecdotal info and accessible research/opinions. Whereas we purpose to take care of and show correct info, we are able to’t assure it represents the newest product formulation or info. Subsequently, please go to the producer’s web site in case you have any considerations. Additionally, the knowledge above doesn’t characterize our views right here at Similar Day Dietary supplements. As an alternative, these are the producers’ and customers’ views and data. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise purpose to not diagnose, deal with, remedy, or stop illness or sickness.