Most individuals get the nutritional vitamins and vitamins they want from a wholesome, balanced food regimen. Nonetheless, a deficiency can happen should you’re missing a particular vitamin or mineral. That is usually the case with magnesium — an important mineral that helps the physique regulate blood sugar and strain, helps muscle and nerve perform and aids in bone, DNA and protein manufacturing. In case you have a magnesium deficiency, chances are you’ll expertise fatigue, weak spot, nausea and vomiting.
For these with a magnesium deficiency, your physician might advocate magnesium dietary supplements. When you and your physician resolve that is the best path ahead, that is what you must learn about magnesium and its dietary supplements.
What’s magnesium and what sorts are there?
Magnesium is among the most ample minerals within the human physique — it performs a significant function in varied bodily processes resembling muscle actions and mind perform. Research reveal magnesium might enhance melancholy signs, sleep, coronary heart well being and blood sugar ranges.
There are a lot of sorts 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 set by what it’s certain with (for instance, magnesium citrate is magnesium certain with citric acid), and a few types are extra simply absorbed by the physique than others.
Magnesium is discovered naturally in meals resembling:
- Seeds
- Nuts
- Greens
- Soy milk
- Beans
- Complete grains
In case your food regimen lacks many of those meals, chances are you’ll want added magnesium. When you already take a multivitamin with magnesium, you do not want a complement. Seek the advice of your physician earlier than including magnesium dietary supplements to your food regimen.
We reviewed a lot of magnesium dietary supplements, together with their costs, manufacturers, elements and shopper evaluations. Listed here are our picks for the most effective magnesium dietary supplements.
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Dosage: 2 softgels, each 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 include any dyes, artificial colours or flavors. Every dosage of two softgels incorporates 250 milligrams of magnesium within the type of magnesium citrate, about 60% of really useful each day worth. Along with magnesium, the softgels additionally include medium chain triglycerides, gelatin, rapeseed, glycerin, water and yellow beeswax.
Professionals
Cons
- Solely a 60-day provide in a single bottle, lower than the opposite manufacturers on this listing
- Bigger capsules could also be troublesome to swallow
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Dosage: 1 pill, each 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, include no synthetic colour, taste, sweeteners, sugar, starch, soy, gluten, wheat, yeast or fish. The dietary supplements include 500 mg of magnesium oxide, which is about 119% of the each day really useful worth. Additionally they include vegetable cellulose, dicalcium phosphate, calcium carbonate, citric acid, medium chain triglycerides, polydextrose and vegetable magnesium stearate.
Professionals
- One bottle incorporates 200 tablets
- Appropriate for vegetarians
Cons
- Magnesium oxide is more durable for the physique to soak up
- Dosage is barely above the really useful each day worth
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Dosage: 1 capsule, each 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 include 400 milligrams of a magnesium mix (magnesium oxide, magnesium citrate and magnesium aspartate), totaling 95% of the each day really useful worth. The opposite elements embrace hypromellose (cellulose capsule), rice flour, silicon dioxide and stearic acid (vegetable supply).
Professionals
- Only a few different elements
- Three sorts of magnesium to optimize absorption
Cons
- The magnesium mix would not specify how a lot of every sort you are getting
- Drugs are giant
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Dosage: 1 teaspoon in 8 ounces of water, each day
Type of magnesium: Magnesium carbonate
Backyard of Life affords a powder magnesium complement for many who do not need to swallow capsules. Simply add 1 teaspoon to a cup of room temperature water, let fizz, stir nicely, and drink. The powder incorporates 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 each day really useful worth. There’s additionally 120 milligrams of sodium, and the probiotic mix is 3.5 milligrams.
Professionals
- Features a probiotic mix
- A selection of two flavors: raspberry lemon or orange
Cons
- Tart, sturdy style
- Opinions state that the powder would not dissolve nicely
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Dosage: 4 milliliters (4 full droppers; 0.8 teaspoons), each day with juice or meals
Type of magnesium: Magnesium chloride
Liquid magnesium can also be an awesome choice for many who dislike swallowing capsules. Hint Minerals’ liquid magnesium comes with a measured dropper, making it straightforward to understand how a lot magnesium you’re getting. Nonetheless, it is suggested that you do not take all 4 milliliters in a single sitting. It is best to distribute the serving dimension all through the day. One each day dose of this liquid is 400 milligrams of magnesium chloride — 100% of the each day really useful worth. Along with magnesium, the bottle additionally incorporates potassium, sulfate and boron. The entire elements are pure, non-GMO and gluten-free, and made with out synthetic flavors, sweeteners and any identified allergens.
Professionals
- Various to swallowing capsules
- Licensed vegan
Cons
- Beneficial to divide dosage all through the day
- Dangerous style, should combine with juice or meals
Is it OK to take magnesium dietary supplements each day?
How a lot magnesium must you take?
What are the signs of low magnesium?
What does taking magnesium dietary supplements do?
How do I do know if I would like magnesium?
