Yahoo Lifestyle Is a Magnesium Supplement Right for You?
- 1/11
Is a Magnesium Supplement Right for You?
Often referred to as “the miracle mineral” because of its many roles in bodily health, magnesium is essential and necessary for the body to function normally. While food first and a well-balanced diet is always the preferred way to get your intake of vitamins and minerals, increasing depletion of magnesium in soil as a result of over-farming and poor soil management practices has led to less magnesium available in produce like green leafy vegetables, grains, nuts, seeds, legumes and other sources. Over-processing of food and preparation methods can also reduce the magnesium content in food. In fact, studies suggest that stress can also lead to magnesium loss and cause deficiencies. As a result, many people worldwide do not meet the minimum daily requirement for magnesium and may benefit from supplementation.
"Magnesium is a mineral involved in more than 300 of the body's metabolic reactions," says registered dietitian and certified nutrition support clinician Eduardo Wrubel, MS, RD, CDN, CNSC. "Its role in human health spans an enormous spectrum, from the formation of DNA, RNA and insulin, to energy use and storage, protein building, muscle function, bone health and in the nervous and cardiovascular systems. Perhaps because such a broad spectrum of the body's functions depend on it, deficiency of magnesium is associated with chronic illnesses like diabetes, high blood pressure, strokes, migraines and heart disease."There are an overwhelming amount of magnesium supplements on the market, which come in many different forms. Supplements are not approved by the FDA, so they are not tested for purity and label accuracy, which makes it difficult to choose the right one for you. That's why our team of registered dietitians within the Good Housekeeping Institute Nutrition Lab reviewed hundreds of magnesium supplements to find the best options. Here are some of our top magnesium supplement picks, according to experts.
Our top picks:
You can learn more about what magnesium is and how we evaluate magnesium and supplements — including tips for what to look for when choosing the best magnesium supplement for you — at the end of this guide. Please note that price per dosage is based on the price at the time of publication.
eyenigelen - Getty Images - 2/11
1) Magnesium Glycinate
Nature Made
amazon.com
$15.79
Magnesium may help to support muscle and nerve function, blood sugar levels and bone health, among others, according to the National Institutes of Health (NIH). Although there are many types of magnesium available, "magnesium glycinate is a top choice for anxiety, sleep and stress," says Ashley Koff, RD, of The Better Nutrition Program.
Large doses of magnesium can have a laxative effect. We like this pick because it is 100% chelated. Chelated minerals are usually combined with an organic acid or amino acid, making them easier for the body to absorb, and may cause less digestive distress than other forms of magnesium. According to the company, this supplement has better absorption and better GI tolerance than other magnesium supplement forms such as magnesium oxide.
amazon.com - 3/11
2) Magnesium Caps
NOW
amazon.com
$12.44
According to NOW, this supplement may help with enzyme function and nervous system support. It contains a blend of forms of magnesium with one being magnesium oxide, which is typically used as an antacid or laxative and is one of the most common forms of magnesium used in supplements. This pick also contains magnesium citrate which studies have shown may be better absorbed than magnesium oxide. One capsule will give you a full dose instead of having to take multiples during the day and it's Non-GMO. NOW uses rigorous testing practices throughout their manufacturing process to ensure safe products. All raw materials, manufacturing facilities and final products are tested according to the FDA's Good Manufacturing Practices, according to the company.
NOW also offers magnesium flakes, which according to DJ Blatner, RDN, author and NOW Wellness Expert, "are great for soaking in the tub to soothe the body and muscles, and even a magnesium topical spray for those who want the muscle soothing effects of magnesium anytime, no bath needed."
amazon.com - 4/11
3) Magnesium Citrate
Nature Made
amazon.com
$29.50
Magnesium citrate is absorbed more readily than other types of magnesium, according to studies and the company. Each serving (two softgels) of this choice from NatureMade contains 250mg of magnesium citrate. "Magnesium citrate may be more useful for bowel motility," over other types of magnesium, according to Koff. This pick is USP third party verified, meaning the ingredients listed on the label are confirmed to be correct. It also ensures the product has been tested for contaminants such as heavy metals and pesticides, and that it meets quality performance standards. Additionally, it endorses that the product is being manufactured "according to the FDA current Good Manufacturing Practices." This supplement is offered in a new gummy form that has no artificial flavors, synthetic dyes, high fructose corn syrup or artificial sweeteners and is gluten-free.
amazon.com - 5/11
4) Magnesium Aspartate
Bluebonnet
amazon.com
$28.60
This choice is third party approved by Consumer Labs and passes their test for not having heavy metals. It is non-GMO and vegan so it's safe for those following a vegetarian or vegan diet. Two capsules will provide you with 400 mg of magnesium or 95% daily value, so if you are low in magnesium and/or not consuming enough magnesium-rich foods in your diet, this may be one to consider.
amazon.com - 6/11
5) Neuro-Mag Magnesium L-Threonate
Life Extension
amazon.com
$28.11
L-threonate, the form of magnesium that is in this supplement, was developed at MIT and a recent study showed that it may help to improve memory and cognitive function because it may boost magnesium levels in the brain. Overall improvement was seen in all age groups, with the most improvement in older adults. Additional studies have shown that "high magnesium intake seems to be associated with better cognitive function" in older adults regardless of the type of magnesium taken.
amazon.com - 7/11
6) Magnesium Gummies
Trace Minerals Research
amazon.com
$19.99
Considered safe for the entire family, from kids age four years and older, this pick is third party approved by Consumer Lab. It contains magnesium citrate in a watermelon flavored gummy form and it is made with organic ingredients including a small amount of cane sugar. According to a recent study, supplementation with magnesium citrate was shown to improve characteristics of metabolic syndrome in patients with low magnesium including improving their insulin levels. The participants also demonstrated improved levels of vitamin D after supplementation with magnesium citrate. Take note: we recommend consulting with your physician or healthcare provider, especially before offering to children.
amazon.com - 8/11
7) Magnesium L-Threonate
Momentous
amazon.com
$44.95
Magnesium L-threonate may be the "most effective form of magnesium," according former NFL lineman and CEO of Momentous, Jeff Byer. "This form of magnesium can cross the blood brain barrier and may help to promote brain health, including improved cognitive function and memory," Byer says. All Momentous products are NSF certified and this one is GMO-free, vegan and backed by an impressive advisory board of pro athletes, doctors, scientists and other experts.
amazon.com - 9/11
8) Magnesium Chloride Liquid
Nutricology
amazon.com
$19.59
Nutricology is unique in that it is available in a liquid form. It is third party approved by Consumer Lab and it passes their testing for not containing heavy metals. It can easily be mixed into beverages, although it should be mixed with at least eight ounces of fluid. According to the company, this supplement may be more easily absorbed than other forms of magnesium and may not cause gastrointestinal distress. The taste can be "metallic" and "salty" and therefore difficult for some to swallow; it may benefit to mix this with juice, water or almond milk to make it more palatable.
amazon.com - 10/11
9) Magnesium Bisglycinate
Thorne
Amazon
$41.80
Thorne provides a powdered form of magnesium that is NSF Certified for Sport, meaning it does not contain any substances banned by major sporting organizations, contain unsafe levels of contaminants and that everything that is on the label matches what is in the product. It is free from added sugars, and contains minimal ingredients with a touch of monk fruit for drinkability. Although monk fruit is a non-calorie sweetener and has a minimal effect on insulin, it can add a very sweet taste. Our nutrition pros are mixed on the level of sweetness in this product and recommend that consumers may have to dilute with added water to achieve a less sweet taste if preferred.
Amazon - 11/11
10) IMagnesium 300 mg, Mineral Supplement
INNATE Response Formulas
amazon.com
$31.96
Spinach is one of the richest food sources of magnesium with a half cup providing approximately 75 mg. This supplement combines 50 mg from organic spinach with three types of magnesium: citrate, malate and glycinate. Our nutrition pros appreciate that this company aims to make "nutritional supplements as food-like as possible." Additionally, all supplements from INNATE Response are certified glyphosate-free, Non-GMO project verified and tested for 125+ pesticides and herbicides. The company is also a Certified B Corporation, meaning it meets the highest standards for transparency, accountability and performance.
amazon.com
