Best Magnesium Supplement in 2024: Finding Your Perfect Type
Want to boost your magnesium intake? We analyzed some of the best magnesium supplement types, their pros and cons, and explored some magnesium supplements to try.
By ALEXANDRA PRESTONUpdated: OCTOBER 30, 2024 07:52(photo credit: FitLiving design team)
Magnesium plays an important role in many bodily functions, from muscle relaxation to energy production and more. It’s no easy task to find the best magnesium supplement for your needs, with the market saturated with different types today. Different products offer unique benefits and drawbacks, so we aim to help you understand these differences and pinpoint how they may affect you.
Our guide takes a close look at popular magnesium types and compares their benefits, but also reviews some of the top products in 2024, including six different types and all-in-one magnesium supplements like BIOptimizers Magnesium Breakthrough. So, let’s get started!
What Is Magnesium?
Magnesium is a mineral that plays an important role in over 300 biochemical reactions in the body, including muscle function, nerve transmission, and energy production. It is naturally found in sources such as green leafy vegetables, nuts, seeds, and whole grains. However, many people do not get enough magnesium through diet alone, which leads to a need for supplementation.
What Does Magnesium Do for the Body?
As we already mentioned, magnesium is essential for many bodily functions, so let’s list some of the most important ones! Firstly, it helps regulate muscle contractions, supports the immune system, and is considered critical for maintaining healthy bones [1]. Additionally, magnesium helps protein synthesis as well as the functioning of enzymes and blood sugar regulation.
Signs of Magnesium Deficiency
Lack of magnesium can lead to various symptoms, including muscle cramps, fatigue, irritability, or irregular heartbeats [2]. Additionally, many believe prolonged magnesium deficiency can lead to mental disorders, osteoporosis, and even an increased risk of heart disease.
For obvious reasons, the elderly, people with gastrointestinal diseases, and those with diets low in magnesium-rich foods are all at greater risk of magnesium deficiency and should have it checked regularly.
Magnesium Types in Popular Supplements
We’ll take a look at the most popular magnesium supplement types below, discussing their benefits and offering insights into the recommended products for each type of magnesium.
1. All-in-One Solutions
All-in-one solutions usually contain more than one type of magnesium in the ingredients profile, which is most beneficial for people looking to address multiple issues at once. If you choose such magnesium supplements, it's crucial to check the exact dosages in these formulations and gauge how they can address your actual needs.
Benefits
All-in-one magnesium supplements offer a variety of magnesium types and can also include calcium and potassium. Such formulations are created to support overall health and offer a range of benefits while simplifying your regimen.
Downsides
Specific magnesium dosages may be lower, so you may have trouble targeting single health benefits. Additionally, if you are already taking other supplements, there’s also a risk of consuming too much, and this is an important consideration to take when dealing with additional ingredients.
For those seeking a quality magnesium supplement with a wide range of benefits, BIOptimizers Magnesium Breakthrough may have it all! It is the best magnesium supplement for sleep on our list, and it also helps reduce stress while maintaining overall wellness. It has eight easily absorbable magnesium types and no artificial additives.
Amazon users are satisfied with BIOptimizers Magnesium Breakthrough, saying that it promotes better sleep and reduces stress levels [3]. Many report much-improved sleep quality alongside noticeable drops in their stress levels [4]. However, some point out that this supplement is more expensive than others [5].
Magnesium glycinate (also known as magnesium bisglycinate) is a magnesium salt of glycine. It is a chelated form of magnesium that binds magnesium to two glycine molecules, aiming to improve the body's ability to absorb it. It is particularly known for being gentle on the digestive system.
Benefits
One of the biggest advantages of magnesium glycinate is its high absorption rate. However, magnesium glycinate has been shown to have calming effects, which can suit you if you suffer from anxiety, stress, sleep issues, or struggle with muscle cramps.
Downsides
Magnesium glycinate tends to be more expensive than other forms of magnesium. While it is praised for being gentle on the stomach, it is not the best option for people dealing with diarrhea.
Organifi Essential Magnesium is the best magnesium glycinate supplement we could find online. It is often praised for its efficacy in constipation relief, with its highly absorbable magnesium glycinate formulation and single-pill daily dosage.
Many users on the official website praise Organifi Essential Magnesium as the best magnesium supplement for digestive health and better sleep [6]. However, quite a few users find the taste unpleasant, which may put you off if you are sensitive.
Magnesium L-threonate is a relatively new form of magnesium derived from the metabolite of vitamin C. It got attention for its ability to penetrate the blood-brain barrier, with many benefits for cognitive health reported.
Benefits
Magnesium L-threonate’s primary selling point is its potential to improve memory and cognitive function. It may enhance synaptic plasticity, which has been shown to be crucial for learning and memory processes.
Downsides
Magnesium L-threonate supplements can be pricey, and many consider this to be its primary downside. Some users also experience mild side effects, including headaches or digestive discomfort.
Aside from being a practical choice for maintaining cognitive health, Natural Stacks MagTech is the best magnesium supplement for weight loss in the magnesium L-Threonate form. If your stress levels are high, this one may just be the supplement for you.
As reported by users on r/Supplements, many users like the product's ability to help them relax and improve cognitive function. Some comments also mention improved focus and help with nervousness, while a few complaints on Trustpilot mainly revolve around customer support 7] [8].
Magnesium citrate is a combination of magnesium and citric acid. It is one of the most commonly used forms of magnesium in supplements, mainly because of its bioavailability and palatability.
Benefits
This form of magnesium is often praised for its laxative properties, and we think it’s the best magnesium supplement for constipation on our list of top magnesium supplements. It draws water into the intestines and promotes bowel movement, besides improving overall magnesium levels in the body.
Downsides
While it’s very effective, magnesium citrate can cause gastrointestinal upset for some people, leading to diarrhea or abdominal cramps on occasion. It is not recommended for those with kidney problems, and others should focus on hydrating properly when taking it.
Nature's Way Krebs Magnesium is the best magnesium supplement for kids who need more magnesium to help maintain good health and growth. It also features malate chelate and potassium, so it’s a great choice for people who have trouble getting these from other sources.
Nature's Way Krebs Magnesium is rated as one of the best magnesium supplements supporting body development, and many parents report it offers great value for money [9].
Magnesium malate combines magnesium with malic acid, which is found in many fruits and is involved in energy production, so it is often recommended when addressing fatigue.
Benefits
The combination of magnesium and malic acid can enhance energy levels and reduce muscle pain. It is a popular choice among athletes and people with fibromyalgia, but malate is also known to support mitochondrial function.
Downsides
Some people experience digestive discomfort or diarrhea when taking magnesium malate, particularly in higher doses. Therefore, it may be a good idea to consult a healthcare provider before choosing it.
Now Foods Magnesium Malate is an excellent choice for people seeking support for energy production and muscle health. It may be a rock-solid option if you’re dealing with fatigue or muscle discomfort, as it’s known to support relaxation and reduce muscle soreness.
Many users report improved energy levels with Malate 1000mg as the primary benefit of its high dosage. Additionally, it’s important to note that Now Foods generally gets praise for its products with both quality and pricing in the spotlight [10].
Magnesium oxide is a relatively inexpensive form of magnesium. It consists of magnesium and oxygen. While it often contains a high percentage of elemental magnesium, its absorption rate is lower than that of many other types.
Benefits
Magnesium oxide is used to relieve heartburn and indigestion due to its antacid properties. It has laxative effects too, which makes it suitable for occasional constipation relief.
Downsides
The low bioavailability of magnesium oxide can make it less effective for raising general magnesium levels in the body. Those with kidney conditions should avoid magnesium oxide, as excessive intake can lead to toxicity buildup.
Country Life Magnesium Caps could be your best pick for the best magnesium oxide supplement if you’re looking for heartburn relief. It has the added benefit of boosting bone strength and health. It helps your body use calcium more efficiently and also features citrate, taurinate, aspartate, and alpha-ketoglutarate.
Many Amazon users report feeling better and more energetic with Country Life Magnesium Caps, but some also dislike the pills' size [11].
Choosing the Best Magnesium Supplement: Factors to Consider
Choosing the best magnesium supplement brand depends on individual needs, lifestyle, and specific goals. For example, those seeking general relaxation and improved sleep may be best off with magnesium glycinate, while magnesium L-threonate is best suited for cognitive benefits.
On the other hand, if digestive health is your primary concern, magnesium citrate or oxide might be more suitable. It’s best to consult a healthcare provider to choose the best magnesium supplement for you and to ensure it aligns with your needs.
Here’s what you should pay attention to when looking for the best magnesium supplement for men and women who value fitness:
Ingredients
When selecting a magnesium supplement, start by examining the ingredients and finding a supplement that fits your needs. Also, check for additional ingredients and see what benefits they offer, confirming they align with your goals as well.
Pricing
Prices can vary widely and are determined by branding, type, and specific dosage. If you’re planning to use the supplement in the long run, you should compare different products and seek solid bulk order deals.
Value for Money
Evaluate the magnesium supplement's cost-effectiveness. Consider the price per serving and the value you get for your money. Higher-quality formulations often mean higher absorption at a higher price.
User Reviews
Read user reviews online and focus on effectiveness, potential side effects, and overall satisfaction with the product. This feedback can help gauge whether the product meets the needs of others with similar goals.
When Is the Best Time to Take a Magnesium Supplement?
The timing can certainly impact your supplement’s effectiveness. For general health and relaxation, taking magnesium in the evening is your best bet. However, if you’re using magnesium for digestive health, taking it during the day may be more effective.
Check out the dosage instructions provided by the manufacturer and consult a healthcare provider for personalized advice when unsure.
Best Magnesium Supplements: FAQs
Below, we address some commonly asked questions about the best magnesium supplements and their uses.
Is It Better to Take Magnesium Citrate or Magnesium Glycinate?
The two are both highly bioavailable forms of magnesium but may have different effects. Magnesium citrate acts as a laxative in high enough doses, especially if your diet already has plenty of fiber. You'd be better off with glycinate if you’re looking for high bioavailability with regular use—with benefits like bone health, improved sleep, and anxiety relief.
What Is the Healthiest Type of Magnesium to Take?
This can differ depending on your needs and what you're trying to achieve. However, magnesium glycinate stands out because it has a higher absorption rate and fewer potential digestive issues than other types.
What is the best form of magnesium to take? The best form depends on your specific health needs. Magnesium glycinate is excellent for sleep and anxiety, while magnesium citrate is effective for constipation relief. Additionally, magnesium malate may be the best magnesium supplement for muscles. A combination of different forms might provide the most comprehensive benefits.
Can Magnesium Deficiency Cause Weight Gain?
Though magnesium deficiency doesn't cause weight gain, low levels are associated with insulin resistance and higher blood sugar levels. These problems can promote fat storage in the body and lead to weight gain. Magnesium can help you move around more without feeling run down from a lack of energy, which consequently improves metabolism.
Which Magnesium Is Best for Menopause?
Magnesium citrate and magnesium glycinate are both beneficial for menopause. Magnesium citrate helps with constipation relief, which can be an issue during menopause. Krebs Magnesium Potassium Complex is the best magnesium supplement for menopause. On the other hand, magnesium glycinate supports relaxation and reduces anxiety.
Which Magnesium Is Best for Sleep and Anxiety?
Magnesium glycinate is widely regarded as the best magnesium supplement for anxiety. Its calming effect on the nervous system helps promote relaxation and better sleep quality. Magnesium taurate is another good option, combining magnesium with taurine, an amino acid supporting a calm mind.
Does Magnesium Help You Lose Belly Fat?
While not a cure for belly fat, magnesium is potentially beneficial if you’re aiming to lose the bulge. This essential mineral may help your weight loss efforts by boosting metabolic health, reducing inflammation, and improving sleep quality. Plus, you can also pair magnesium supplements with vitamins that are good for losing belly fat.
Is It Okay to Take a Magnesium Supplement Every Day?
Yes, taking a magnesium supplement daily is generally safe, especially if you're deficient or need more of it. Talk with your doctor to determine the dosage, regimen, and best time to take magnesium supplements.
What Is the Best Magnesium Tablet to Take?
It’s difficult to give a definitive answer as your choice will depend on preferences and health goals. Many people choose magnesium glycinate tablets because they’re highly absorbable and gentle on the stomach, but others prefer different solutions.
Does Magnesium Help With Weight Loss?
Though not specifically a weight loss supplement, proper magnesium intake is still important in various processes that involve fat loss. These include energy metabolism and muscle activity, which can help manage one's body weight better.
With so many choices online, it’s hard to make the right choice when looking for the best magnesium supplement for women and men with ambitious fitness goals. This guide provides an in-depth look at quality products like BIOptimizers Magnesium Breakthrough, as well as key considerations when choosing one for yourself.
We highlighted unique benefits and potential drawbacks, showing what these supplements are best for. However, if you are unsure, consult a doctor to ensure specific products align with your needs and watch out for potential side effects.
References
Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.
DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. PMID: 29387426; PMCID: PMC5786912.
“Check out This Amazon Review of BiOptimizers Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium: Glycinate, Malate, Citrate, and More - Natural Sleep and Brain Supplement - 60 Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B08WPLW4VN/RABTXO7NDB1K6?ref=pf_vv_at_pdctrvw_srp. Accessed 16 July 2024.
“Check out This Amazon Review of Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium: Glycinate, Malate, Citrate, and More - Natural Sleep and Brain Supplement - 30 Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B08WPLW4VN/R3OXECLBALO66T?ie=UTF8&ASIN=B09R2DCRMY. Accessed 16 July 2024.
“Check out This Amazon Review of Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium: Glycinate, Malate, Citrate, and More - Natural Sleep and Brain Supplement - 30 Capsules.” Amazon.Com, https://www.amazon.com/gp/aw/review/B09R2DCRMY/RU1SU4HRNXEV9?ie=UTF8&ASIN=B09R2DCRMY. Accessed 16 July 2024.
“Essential Magnesium.” Organifi, https://www.organifishop.com/products/magnesium. Accessed 16 July 2024.
rachs. “Any Experiences with MagTech?” Reddit.Com, https://www.reddit.com/r/Supplements/comments/ya3dts/comment/iul0zdg/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 16 July 2024.
“Steffen Gave Natural Stacks 1 Star. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/628d20e14b16276ac98f524e. Accessed 16 July 2024.
“Mrs Karene Scott Gave Nature’s Way 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/6324ca5a6a3e1ed2c3d4efc6. Accessed 16 July 2024.
“Christina Gave Now Foods 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/5dadeb976048580abc1e9928. Accessed 13 October 2024.
“Check out This Amazon Review of Country Life Target-Mins Calcium Magnesium Complex 1000mg/500mg, 90 Tablets, Certified Gluten Free, Certified Vegan, Certified Non-GMO Verified.” Amazon.Com, https://www.amazon.com/gp/aw/review/B00020IJYW/R2MTQXEWNS1V7R?ref=pf_vv_at_pdctrvw_srp. Accessed 16 July 2024.
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