Magnesium is important to the human physique, it promotes muscle and nerve health and helps power manufacturing. Regardless of its significance to our total effectively being, an estimated 75% of US adults do not get sufficient magnesium of their diets. However before you purchase a magnesium complement, discuss to your physician to make sure that you want it. An excessive amount of magnesium from meals sources is not a priority for the common grownup. Nonetheless, the identical is not true for dietary supplements. Too much magnesium from supplements may cause nausea, diarrhea and belly ache.
Here’s what you must know.
Learn extra: Why You Should Add Magnesium to Your Diet
Magnesium is without doubt one of the most considerable minerals within the human physique — it performs a vital role in various bodily processes akin to muscle actions and mind operate. Research reveal magnesium might enhance depression signs, heart health and blood sugar levels.
There are various types of magnesium, which embrace magnesium aspartate, magnesium carbonate, magnesium chloride, magnesium citrate, magnesium gluconate, magnesium hydroxide, magnesium lactate, magnesium oxide and magnesium phosphate. The type of magnesium is decided by what it’s certain with (for instance, magnesium citrate is magnesium certain with citric acid), and a few varieties are more easily absorbed by the physique than others.
Magnesium is found naturally in foods akin to:
- Soy milk
- Entire grains
In case your weight loss plan lacks many of those meals, chances are you’ll want added magnesium. When you already take a multivitamin with magnesium, you do not want an additional complement. Seek the advice of your physician earlier than including magnesium dietary supplements to your weight loss plan.
We reviewed numerous magnesium dietary supplements, together with their costs, manufacturers, substances and client opinions. Listed here are our picks for the most effective magnesium dietary supplements.
Dosage: 2 softgels, every day with a meal
Type of magnesium: Magnesium citrate
Nature Made is a dependable model that always makes our lists. Not solely are its nutritional vitamins reasonably priced, however Nature Made merchandise are United States Pharmacopeia Verified. Its magnesium dietary supplements are additionally gluten-free and do not comprise any dyes, artificial colours or flavors. Every dosage of two softgels accommodates 250 milligrams of magnesium within the type of magnesium citrate, about 60% of advisable every day worth. Along with magnesium, the softgels additionally comprise medium chain triglycerides, gelatin, rapeseed, glycerin, water and yellow beeswax.
- Solely a 60-day provide in a single bottle, lower than the opposite manufacturers on this record
- Bigger drugs could also be tough to swallow
Dosage: 1 pill, every day with a meal
Type of magnesium: Magnesium oxide
Nature’s Bounty is one other well-known and accessible model. Offered in Goal, Walmart, Walgreens and CVS, Nature’s Bounty has been producing high quality nutritional vitamins for over 50 years. Its merchandise, together with its magnesium complement, comprise no synthetic shade, taste, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. The dietary supplements comprise 500 mg of magnesium oxide, which is about 119% of the every day advisable worth. In addition they comprise vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose and vegetable magnesium stearate.
- One bottle accommodates 200 tablets
- Appropriate for vegetarians
- Magnesium oxide is more durable for the physique to soak up
- Dosage is barely above the advisable every day worth
Dosage: 1 capsule, every day
Type of magnesium: Magnesium oxide, magnesium citrate, magnesium aspartate
Dietary supplements by Now are for vegans and vegetarians. The capsules are non-GMO and are freed from wheat, gluten, soy, milk, egg, fish, shellfish, tree nuts and sesame. Now’s magnesium dietary supplements comprise 400 milligrams of a magnesium mix (magnesium oxide, magnesium citrate and magnesium aspartate), totaling 95% of the every day advisable worth. The opposite substances embrace hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (vegetable supply).
- Only a few different substances
- Three sorts of magnesium to optimize absorption
- The magnesium mix would not specify how a lot of every sort you are getting
- Tablets are giant
Dosage: 1 teaspoon in 8 ounces of water, every day
Type of magnesium: Magnesium carbonate
Backyard of Life provides a powder magnesium complement for many who do not need to swallow drugs. Simply add 1 teaspoon to a cup of room temperature water, let fizz, stir effectively and drink. The powder accommodates a magnesium mix of non-GMO citric acid, magnesium carbonate and sodium bicarbonate, natural brown rice protein magnesium chelate, natural raspberry taste, natural lemon taste and natural stevia extract (leaf). There are additionally three probiotic strains added: Lactobacillus plantarum, Lactobacillus bulgaricus and Lactobacillus acidophilus. The magnesium mix is 350 milligrams, which is 85% of the every day advisable worth. There’s additionally 120 milligrams of sodium, and the probiotic mix is 3.5 milligrams.
- Features a probiotic mix
- A alternative of two flavors: raspberry lemon or orange
- Tart, robust style
- Reviews state that the powder would not dissolve effectively
Dosage: 4 milliliters (4 full droppers; 0.8 teaspoons), every day with juice or meals
Type of magnesium: Magnesium chloride
Liquid magnesium can be a terrific possibility for many who dislike swallowing drugs. Hint Minerals’ liquid magnesium comes with a measured dropper, making it simple to understand how a lot magnesium you might be getting. Nonetheless, it is suggested that you do not take all 4 milliliters in a single sitting. It is best to distribute the serving measurement all through the day. One every day dose of this liquid is 400 milligrams of magnesium chloride — 100% of the every day advisable worth. Along with magnesium, the bottle additionally accommodates potassium, sulfate and boron. All the substances are pure, non-GMO and gluten-free and made with out synthetic flavors, sweeteners and any recognized allergens.
- Different to swallowing drugs
- Licensed vegan
- Advisable to divide dosage all through the day
- Dangerous style, should combine with juice or meals
Greatest magnesium dietary supplements FAQs
Is it OK to take magnesium dietary supplements every day?
Sure. The every day Recommended Dietary Allowances of magnesium for adults between 19 and 30 years is 400 milligrams for males and 310 milligrams for ladies. For adults older than 30 years, males ought to take 420 milligrams and girls 320 milligrams. Nonetheless, you should not take a magnesium complement every day in case you’re already acquiring your every day quantity in your weight loss plan. Communicate together with your physician earlier than including any dietary supplements to your weight loss plan.
How a lot magnesium must you take?
In response to the National Institutes of Health, the advisable consumption of magnesium will depend on age and intercourse. Girls and ladies aged 14 to 18 require 360 milligrams; from aged 19 to 30 they require 310 milligrams; and from age 31 to 50 and above they want 320 milligrams. Males and boys aged 14 to 18 want 410 milligrams; at 19 to 30 they want 400 milligrams; and from 31 to 50 and above they require 420 milligrams.
What are the signs of low magnesium?
In response to Health Direct, signs of low magnesium embrace:
- Fatigue and weak point
- Feeling of pins and needles
- Muscle spasms
- Irregular coronary heart rhythms
- Lack of urge for food
- Nausea and vomiting
The knowledge contained on this article is for academic and informational functions solely and isn’t meant as well being or medical recommendation. All the time seek the advice of a doctor or different certified well being supplier concerning any questions you will have a couple of medical situation or well being goals.