Magnesium is at the top of the list of minerals your body demands. As per medical science, it is the fourth most abundant mineral that exists in the human body.
It is a necessary mineral and a cofactor in hundreds of enzymatic reactions in the body. This potent mineral is involved in energy production, protein synthesis, and cellular communication. It is required for proper muscle and nerve function, blood glucose control, heart health, and blood pressure regulation.
Magnesium is a natural element found in plants and animal foods. One 1/2 of the magnesium that a human requires is in the bones, one-fourth is in muscles, and the rest is in fluids and tissues like the blood, heart, and kidneys.
There are plentiful variants of supplemental magnesium available, including magnesia, magnesium sulfate, magnesium glycinate, magnesium chloride, and magnesium citrate, organic compound chelates like magnesium aspartate. The simplest and best form of magnesium supplements entirely depends on your goals and desires.
Benefits of Magnesium The Scientific Version
Based on leading research findings, A daily dose of 300mg of magnesium for a month was associated with reducing systolic and diastolic blood pressure. In another study, researchers examined the evidence on magnesium supplements. They discovered that taking 365mg to 450mg of magnesium per day for 1 to 6 months reduced blood pressure in people with insulin resistance, type 2 diabetes, and other chronic medical conditions. Because of these and other studies, many magnesium supplements are marketed to support cardiovascular health.
Many people with diabetes take magnesium supplements, and studies have validated their use in some patients suffering from glaucoma. In this study, researchers discovered that taking magnesium supplements for four months improved glucose control and insulin resistance while increasing insulin sensitivity. According to the study’s findings, magnesium supplementation was also linked to improved metabolic health and a lower risk of type 2 diabetes.
To prevent osteoporosis and improve bone health, doctors advise daily consumption of magnesium supplements. In this study, researchers discovered that magnesium was linked to increased bone density and a lower risk of fractures. Many supplement companies promote magnesium to support bone health as a result of this and other studies.
Other research has found that magnesium can reduce the rate of bone turnover, which is a marker of bone loss. These effects have been observed in both healthy young men and postmenopausal women, according to the researchers. According to the researchers, this effect is related to the importance of magnesium in vitamin D absorption: your body needs magnesium to absorb and fully activate vitamin D.
Magnesium can also be used as a bodybuilding supplement, according to some researches. In this study, researchers discovered that people with higher serum magnesium levels had better grip strength, leg power, jumping performance, and torso mobility.
Although the link was purely observational, researchers believe magnesium can improve performance in a variety of sports. Similarly, when magnesium supplements were added to a strength training program, this study discovered that the results were more significant. According to the researchers, magnesium oxide supplementation increased quadriceps muscle torque more than a strength-only program (without the supplement).
A few other studies have suggested that the intake of Magnesium has cognitive effects. Magnesium supplementation was linked to improved short-term memory, long-term memory, working memory, and overall learning abilities in this 2010 study. Meanwhile, according to this study, eating a high magnesium diet can help you reverse mood issues caused by magnesium deficiency.
Overall, the majority of the advantages of magnesium supplementation are associated with protective effects rather than specific health benefits. According to studies, people who get their daily recommended magnesium intake have higher biomarkers for various health indicators. If you get enough magnesium in your diet, supplementation may not provide any additional benefits. People who are deficient in magnesium, on the other hand, may benefit the most from the protective effects of a magnesium supplement.
Our Ranking Process of the Best Magnesium Supplements
It is a difficult task to select the best alternatives from such a large pool of available options. We have carefully considered the following factors to come up with this list:
We thoroughly check for endorsements from leading independent and third-party testing companies such as ConsumerLab.com, NSF International, and USP. These organizations perform quality testing and allow products that pass their tests to bear a quality assurance seal. Such certifications and endorsements imply that the manufactured products meet very high-quality standards, consist of only the ingredients listed on the label, and are entirely devoid of any dangerous contaminants.
Though the majority of the supplements reviewed are generally considered safe, you should consult a healthcare provider if you are already taking certain medications or supplements. It is always important to remember that it can still be highly effective even if a supplement is made from natural ingredients. Begin a new supplement with the lowest possible dose, keeping unwanted changes in mind, and gradually increase as tolerated.
Costs & Value
Magnesium is a mineral that is found in abundance. There’s no reason for supplement companies to charge more than $100 per bottle for a magnesium supplement. We listed products for all budgets, but we ensured that the manufacturer provided good value at all price points.
The objective of buying a magnesium supplement is to supplement the magnesium levels in your body. As a result, dosage influenced our rankings. Magnesium supplements with high, clinically proven dosages were prioritized. The permissible limit for an adult is 350mg, so most supplements on the market have a dosage that falls within this range.
When taken as a supplement, magnesium is an essential mineral that can help with bone health, immunity, nerve health, and muscle growth. Magnesium supplements, on the other hand, will not transform your body overnight. Supplement companies are not permitted to promote their products as a cure or preventative measure for diseases. We were wary of magnesium supplement companies that advertised false or exaggerated benefits.
Formulation and Other Ingredients
In our review, we focused primarily on magnesium dose. However, we have also slightly emphasized the other complementary ingredients when they are used effectively. Many popular magnesium supplements contain zinc and vitamin D3, for instance, because the three nutrients have proven to figure in complementary ways when consumed as directed by the doctor.
Market Standing Of The Manufacturer
Some of the magnesium supplement companies on this list make their total lab test results available in the public domain, making it easy to see how the supplement compares to other top options. Other companies are evasive about their sources, making it difficult to determine where your magnesium originates. We took into account the manufacturer’s transparency, the manufacturing facility location, and the overall reputation of the manufacturer.
Types of Magnesium
Many magnesium supplements contain various types of magnesium. Instead of just giving your body one kind of magnesium, you can supplement it with several. Most supplements contain one of seven different types of magnesium. Shared below is a quick rundown of each magnesium form and how it works:
This type of magnesium is commonly used to promote muscle growth, recovery, and health. According to research, chelated magnesium forms absorb better than non-chelated magnesium forms. According to the studies, 400mg of chelated magnesium intake every day helps cure PMS symptoms and cramps of feet and legs. Magnesium chelate may be helpful if you have cold extremities (such as cold hands and feet). Compared to the other magnesium forms listed here, it is known for its superior stability and bioavailability.
According to some studies, magnesium citrate may help with weight loss and arterial stiffness. Chemically speaking, it is a combination of magnesium and citric acid. It’s also one of the most popular types of magnesium in the supplement industry because it’s the most absorbable form of magnesium for the body. Like other forms of magnesium, magnesium citrate is essential for the heart, muscles, and bones. It is also used by your body to synthesize RNA and DNA and to support intestinal health.
This type of magnesium is frequently used to treat symptoms of excess stomach acid, such as nausea, heartburn, and indigestion. Another popular form of magnesium known to cross the blood-brain barrier is magnesium bis-glycinate, also known as magnesium glycinate. Manufacturers combine magnesium with an amino acid known for its ability to cross the blood-brain barrier, glycine. As a result, many magnesium bis-glycinate supplements are marketed explicitly for their effects on sleep, brain health, and anxiety.
Magnesium malate is widely regarded as the most bioavailable form of magnesium, implying that your body absorbs more of it. This is the form found in fruits naturally. According to some research, magnesium malate may be beneficial for migraines, chronic pain, and depression. Magnesium malate is one of the more valuable forms of magnesium for brain and nervous system health and one of the most popular options for migraines and other similar problems. Further research has linked magnesium malate to increased cellular adenosine triphosphate (ATP) production, which may aid in energy production.
Magnesium sucrosomial can aid in energy production. It has also been shown to help with bone health and skeletal development, among other things.
Magnesium taurate is often thought to be the simplest form of magnesium for the guts. Consistent with research, it has proven to have cardioprotective properties by improving vascular health. The body easily absorbs it. This magnesium form could be a magnesium salt that is complementary to taurine, an organic compound. Based on certain studies, magnesium taurate is more practical than magnesium in reducing anxiety and improving cardiovascular health.
Among other things, magnesium orotate is assumed to assist with metabolism, athletic performance, and muscle recovery after exercise. This form is derived from a magnesium salt that has been bound with orotic acid. Some magnesium supplement manufacturers promote this type of magnesium supplement as the best magnesium supplement for health.
The Best Magnesium Supplements of 2021
After careful consideration from scores of manufacturers, reading through lab reports, and scientific discoveries, below are the detailed descriptions of 17 top products organized alphabetically.
1MD MagMD Plus
MagMD Plus by 1MD is a magnesium, zinc, and vitamin D3 supplement that helps bone mineralization and cardiovascular health. Combining these three nutrients work in tandem to maintain cell and nervous system function while strengthening the musculoskeletal system. Many other competitive manufacturers use this combination.
Every bottle of MagMD Plus comes with a two-month supply of magnesium tablets. The medical advisory board of this manufacturer claims that this product helps promote a healthy heart, develop immunity, and support cognitive functioning, among other things. It’s also one of the most affordable magnesium supplements on our list, with a bottle costing only $20.
EASE is primarily marketed as a sleep aid by Activation. The company claims that its formulation has helped more than 50,000 people to sleeplessness and improved relaxation.
EASE makes use of all-natural Dead Sea magnesium. EASE may be the best option for you if you’re having trouble sleeping, stiffness, pain, stress, or other issues. Pure water and magnesium chloride hexahydrate are combined in this supplement. Simply spray the formula on your body before going to bed to begin experiencing the effects.
Ancient Nutrition Ancient Nutrients Magnesium
The formulation comprises 300mg of magnesium, superfoods, extract of Rhodiola, herbal adaptogens, and fermented vitamin D. It’s also one of the best-rated magnesium supplements on Amazon, with 300 reviews and a nearly perfect 4.8-star rating.
Ancient Nutrients Magnesium is distinct from the other magnesium supplements in the Ancient Nutrients TCM Blend, including bovine liver, organic Rhodiola root extract, organic turmeric root extract, beef bone broth, and other unique ingredients.
Barton Nutrition EasyRelief Magnesium
EasyRelief Magnesium is a topical magnesium spray made by Barton Nutrition. EasyRelief Magnesium contains 100 percent pure magnesium chloride hexahydrate mixed with purified water and a 365-day moneyback guarantee. Barton Nutrition markets the spray as a “safe way to calm diabetes” and as “insulin’s twin.”
The company claims to have gotten its magnesium from the Dead Sea, lending the formula a Biblical feel. Unlike other magnesium supplements, Easy Relief Magnesium is applied to the body rather than taken orally. Barton Nutrition recommends using the spray three times per day to support blood sugar, relieve aches and pains, and boost energy, among other benefits.
Cymbiotika Magnesium L-Threonate
This list will be incomplete without the mention of the formulation from Cymbiotika. It is arguably the best magnesium supplement on this list. This high-quality supplement was created by a team of MIT scientists as a bioavailable option that can help to increase magnesium levels in the brain.
The highly bioavailable formula in Cymbiotika’s Liposomal Magnesium L-Threonate is superior quality and delicious supplement that can help deliver magnesium directly to the brain better than any of these top-rated magnesium products. This organic vanilla crème flavored magnesium formula is available in small convenient packages that can be consumed directly or added to a smoothie, your favorite drink, or even icing to your favorite dessert.
Customers who take Cymbiotika’s Liposomal Magnesium may notice a more calm and relaxed mood, a more balanced nervous system, better sleep, and the magnesium levels required for bone growth and repair. As discussed further below, magnesium is an essential mineral involved in more than 80% of the body’s metabolic functions. The Cymbiotika magnesium supplement tastes excellent and is made with high-quality ingredients by experts passionate about health and creating supplements that work.
Magnesium L-Threonate, Organic Coconut Glycerin, Organic Cold Pressed Sunflower Oil, Organic Sprouted Almond Butter, Purified Water, Organic Vitamin E (alpha-tocopherol), and Organic Vanilla Extract are among the ingredients found in the formula. Simply put, there is no way to go wrong with this top-rated magnesium supplement. To learn more about Cymbiotika’s Liposomal Magnesium, go to their official website.
Elm & Rye Magnesium
The first thing that you notice about them is their unique packaging. The minimal package includes a magnesium supplement that improves muscle function and recovery and bone and heart health.
Elm & Rye’s Magnesium is one of the priciest options on our list, costing $50 per bottle. On the other hand, the company emphasizes the value of its pure magnesium and easy shipping process. Each serving of Elm & Rye Magnesium contains 30mg of magnesium gluconate, along with a variety of fillers and preservatives.
Essential Elements Magnesium Plus
Essential Elements Magnesium Plus contains 225mg of magnesium per serving. Essential Elements have combined magnesium and zinc for added benefits and absorption. Magnesium Plus is a good value pick as one of the top-ranked magnesium formulas on our list, with 180 capsules per bottle and a price tag of only $15.95.
According to Essential Elements, magnesium in Magnesium Plus may help improve calcium absorption in the bones, reduce oxidative damage caused by magnesium deficiency, and play an essential role in immunity cells’ growth, generation, and functionality. These are additional benefits of their offering.
Essential Elements has created a “trio of strong antioxidants” to help improve cardiovascular health by creating a combination of vitamin D3, zinc, and magnesium.
Live Conscious MagWell
This one is a formidable supplement that incorporates the active ingredient zinc and vitamin D3. Live Conscious promotes the supplement as beneficial to bone health, immune health, nerve health, bone cell production, and immune response, among other things.
MagWell combines magnesium’s cardiovascular support with vitamin D3 and zinc, allowing the formula to support bone mineralization and immune health beyond what we expect from a standard D3 or zinc formula. By taking the supplement daily, you can ostensibly support bone, muscle, and immunity by providing your body with the minerals it requires for overall health.
MagWell is also one of the least expensive magnesium supplements on this list, costing less than $17 per bottle.
Magnesium Breakthrough is a one-of-a-kind magnesium supplement on this list. The company claims to have “cracked the code” on magnesium absorption by combining different types of magnesium. While other supplements only contain one or two types of magnesium, Magnesium Breakthrough contains magnesium chelate, magnesium bis-glycinate, magnesium orotate, magnesium citrate, and various types of magnesium.
Magnesium Breakthrough claims to be “light-years beyond” competing magnesium supplements because it uses different types of magnesium. Magnesium Breakthrough is also the only magnesium supplement on this list that has been explicitly endorsed by Dave Asprey, the founder of Bulletproof.
Moon Juice Magnesi-Om
Magnesi-Om from Moon Juice is a “berry unstressing drink” containing three bioavailable magnesium forms for a time-release effect. Some magnesium is quickly absorbed by your body, while others are absorbed over a medium period, and the final magnesium is absorbed over a more extended period.
Magnesi-Om can restore cellular balance for relaxation, brain health, and sleep, according to Moon Juice. The supplement can also increase alpha wave activity, which can help you focus more calmly. The medical composition entails magnesium acetyl taurinate (28 mg), magnesium gluconate (77 mg), L-theanine (112mg), and magnesium citrate (204 mg) for each dosage administered.
Moon Juice discloses the specific sources of each type of magnesium, adding another layer of transparency to the company (the three forms of magnesium come from Germany, Belgium, and Missouri).
Natural Stacks MagTech
MagTech from Natural Stacks is a magnesium supplement that contains three of the most well-known forms of magnesium: L-threonate, taurate, and glycinate. The supplement is said to restore your levels, improve your brain health, and improve your sleep.
Natural Stacks distinguishes itself in a crowded supplement market by claiming to be the world’s first open-source supplement company. Unlike most supplement companies, Natural Stacks provides complete ingredient traceability and third-party lab results for each batch, powered by blockchain technology to prevent tampering. You can see precisely where your magnesium and other ingredients come from.
Natural Vitality Calm
Natural Vitality Calm is a powdered magnesium supplement that comes in cherry, lemon, orange, raspberry lemon, and unflavored flavors. Natural Vitality Calm, which costs under $25 per jar, can help with stress and calmness.
In 2018, the product won the “Better Nutrition Best Of Supplements” award, apart from claiming many other accolades. By taking one to two teaspoons of Natural Vitality Calm daily, you can provide your body with the magnesium it requires to de-stress and support anxiety relief, among other benefits.
Nuzena Magnesium Pure
Nuzena’s Magnesium Pure contains 400mg of magnesium glycinate per serving. It is more expensive than the other supplements on this list, costing $35 per bottle. Nuzena, on the other hand, claims that the supplement can help with healthy bodily function, anxiety relief, and a healthy sleep cycle, among other things.
Nuzena’s Magnesium Pure also has some of the most appealing packaging on the list. The manufacturer suggests administering the prescribed dosage regularly to keep the blood glucose levels in check, maintain the blood pressure, and have a healthy sleep pattern apart from other things.
Organixx Magnesium 7
It is the second product on this list, containing all seven significant forms of supplemental magnesium (Magnesium Breakthrough is the other one). Organixx Magnesium 7 costs about $40 per bottle and includes seven different forms of magnesium. Magnesium chelate is used to aid muscle recovery, while magnesium aspartate treats mood, anxiety, and depression.
Organixx products are third-party tested and verified. They made a point to its lab test results for Magnesium 7 transparently, giving them an additional layer of legitimacy and transparency over the opposite supplement companies on this list.
Pure Essence Ionic-Fizz Magnesium Plus
Pure Essence’s Ionic-Fizz Magnesium Plus is one of the few magnesium supplements on this list that comes in the form of a powdered scoop rather than a tablet or spray. Every 5.7g scoop of the dosage consists of magnesium (300 mg), which amounts to approximately 71% of your requirements. Boron, beetroot powder, potassium, and natural fruit powders round out the rest of each scoop.
If you want to drink your magnesium daily, Pure Essence’s Ionic-Fizz Magnesium Plus may be the right choice for you. According to Pure Essence, the supplement can help support the healthy stress response, soothe nerves, promote healthy sleep patterns, and produce long-lasting energy.
Additionally, like other supplements, it proclaims to improve muscle comfort, bone health, and blood glucose levels.
Thorne Research Magnesium Bisglycinate
Magnesium Bisglycinate from Thorne Research consists of 200mg of magnesium bis-glycinate chelate per serving. Daily use of the supplement promotes energy production, bone health, optimal muscle function, and heart and lung function, among other things.
Magnesium Bisglycinate is available as a powder from Thorne Research. To get your daily dose of magnesium, mix the powder with water and drink it every day.
Transparent Labs Magnesium Bisglycinate
Transparent Labs provides a variety of popular supplements, including Magnesium Bisglycinate. It’s part of the company’s RawSeries supplement line. Magnesium Bisglycinate is more expensive than the other options on this list, at $43 per bottle, but it also contains a higher-than-average dosage of a valuable form of magnesium.
Transparent Labs recommend magnesium Bisglycinate to support your body during an active training period. The company on its website claims their Magnesium Glycinate supplement is backed by research and can improve your mood, prevent genotoxicity (toxicity that affects your genes and DNA), and prevent stress-induced thyroid disease, among other effects.
Q: What is Magnesium?
A: Magnesium is an essential macronutrient that is required for many biological processes in human anatomy. It has been linked to muscle and nerve health, bone formation, and mood, among other effects.
Q: What are the after-effects of Magnesium deficiency in the human body?
A: Magnesium is a mineral that is necessary for good health and well-being. Unfortunately, millions of people in the United States do not get the recommended daily dose of magnesium.
Magnesium deficiency is linked to increased inflammation, leading to heart disease, diabetes, and some cancers. Low magnesium levels appear to be an osteoporosis risk factor as well. Furthermore, people who eat a magnesium-rich diet have lower blood pressure and are less likely to develop hypertension.
Severe magnesium deficiency is uncommon, but it can be fatal. People with kidney disease, Crohn’s disease, or parathyroid issues are more likely to have severe magnesium deficiencies. Magnesium deficiency can also occur in older people, alcoholics, and people who take specific diabetes and cancer medications.
Q: What are some common symptoms of Magnesium deficiency?
A: You are unlikely to experience magnesium deficiency symptoms unless you have a severe deficiency. If you get enough magnesium in your diet, you might notice early warning signs. The following are symptoms of mild magnesium deficiency:
- Cramps in hand and feet.
- Tremors, spasms, and involuntary twitches under the skin are some examples of abnormal muscle movements.
- Tremors, spasms, and involuntary twitches under the skin are some examples of abnormal muscle movements.
- Mood swings, depression, migraine headaches, anxiety, and learning and memory impairments are some mental changes that can occur.
Researchers have discovered that a magnesium-rich diet can reverse all of these symptoms. Even if you are magnesium deficient and experiencing the symptoms listed above, a good magnesium supplement or a magnesium-rich diet may benefit you.
Q: What are the recommended dosages of Magnesium?
A: In general, adults require 300 to 400mg of magnesium per day. The recommended dietary allowances (RDAs) for magnesium differ depending on age and gender. According to RDA measurements, here is how much magnesium experts recommend getting per day:
- 80mg per day for children aged 1-3 years.
- 130mg per day for children aged 4 to 8 years.
- 240mg per day for children aged 9 to 13
- Females aged 14 to 18 years: 360mg per day
- 310mg per day for people aged 19 to 30.
- 31 years and older: 320mg per day.
- Under the age of 19 (400mg per day), 19 to 30 years old (350mg per day), and 31 and older (400mg per day) (360mg per day).
- Under 19 years (360mg per day), 19 to 30 years (310mg per day), and 31 years and older (360mg per day) (320mg per day).
- Aged 14 to 18 years: 410mg per day.
- 400mg per day for those aged 19 to 30
- 31 years and older: 420mg per day.
Q: What are the best food sources to consume for Magnesium?
A: Some of the best magnesium-containing foods, according to the National Institutes of Health, are:
- Pumpkin seeds (156mg magnesium / 37% DV per 1 ounce)
- Chia seeds (111mg magnesium / 26% DV per 1 ounce)
- Almonds (80mg magnesium / 19% DV per 1 ounce)
- Spinach (78mg magnesium / 19% DV per 12 cup cooked spinach)
- 1/4 cup roasted peanuts (63mg magnesium/ 15% DV)
- Soymilk (61mg magnesium / 15% DV per cup)
- In a 2-tbsp serving, peanut butter contains 49mg of magnesium (12% DV).
- Magnesium is also abundant in yogurt, breakfast cereals, oatmeal, bananas, salmon, milk, raisins, avocados, beef, broccoli, rice, and apples.
Q: Is it okay to use topical Magnesium sprays to supplement the intake of Magnesium?
A: No scientific or medical evidence can substantiate that the usage of sprays can significantly increase the use of magnesium in your bloodstream. But feedback from some users suggests that magnesium sprays can provide effective relief when applied to the skin.
Q: Which age group of people is at risk of suffering from Magnesium Deficiency?
A: People with gastrointestinal diseases, people with type 2 diabetes, people with alcohol dependence, and older adults are at an exceptionally high risk of magnesium deficiency.
Q: Is overconsumption of Magnesium harmful?
A: Healthy people can eliminate excess magnesium through their urine. When getting magnesium from food and beverages, it is difficult to exceed the tolerable upper limit. When taking magnesium as a medicine or supplement, you should exercise caution. Before taking a magnesium supplement, consult your doctor if you have any health conditions.
Q: What are the maximum permissible limits of Magnesium?
A: For adults, the upper limit for magnesium in dietary supplements and medications is 350mg. Children have fewer restrictions (65mg to 350mg, depending on age).
Q: Do certain medications lower the levels of Magnesium in your body?
A: According to research, proton pump inhibitors (PPIs) may be linked to low magnesium levels. Low magnesium levels have been linked to popular PPIs such as dexlansoprazole (Dexilant), esomeprazole (Nexium), lansoprazole (Prevacid), omeprazole (Prilosec, Zegerid), pantoprazole (Protonix), and rabeprazole (Aciphex).
The Best Magnesium Supplements of 2021 Conclusion
Magnesium is a vital macronutrient that is involved in a variety of bodily processes.
It’s been linked to everything from better sleep to better stress management to faster muscle growth. You could help your body get the magnesium required for health and wellness by taking a magnesium supplement daily.
There is no denying that magnesium supplementation is essential for the body. Most people are deficient in this vital nutrient and mineral. The best magnesium supplement brands and products listed above should be your first port of call if you’re looking for a high-quality mineral-rich formula.
We sincerely hope that you like our research and the listings above. After going through our list, we are confident that you stand to benefit in your quest for a healthy body and mind. Please also note that you can click on the Product Title links to purchase the respective products of your choice.
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Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.