Magnesium is a very important mineral that our body requires for basic functioning; however, we cannot make it ourselves. We need to get sufficient magnesium from our diets or from supplements. Women should get between 320 and 360 mg a day while men require 400-420 mg a day. Most people do not get sufficient magnesium and are magnesium deficient, which can put you at a heightened risk for diseases like Alzheimer’s, diabetes, and heart disease.
Magnesium plays many roles within your body, including lowering blood pressure, improving mood, improving digestion, aiding in sleep, and easing migraine symptoms. There are some side effects of magnesium supplements, though, including nausea, diarrhea, and vomiting, and should not be taken at large doses.
Want to learn more about magnesium and magnesium supplements? There are many magnesium supplements available, such as EASE Magnesium, so how do you know which to take? In this guide we’ll go over magnesium, its benefits, our top choices for the best magnesium supplements, and more.
The Different Types Of Magnesium Supplements
There are many different types of magnesium supplements available, but the form of magnesium that is most popular and most easily absorbed within the body is magnesium citrate. This form is often available as a laxative at drug stores, as that is one of its main functions within the body. On the other end of the spectrum is magnesium oxide, which is the least absorbed within your body. However, it contains the most amount of magnesium per dose. This form also helps with constipation.
Magnesium glycinate is a form that doesn’t really impact digestion or act as a laxative within the body. It is a more relaxing neurotransmitter form, so it’s often used for sleep aid. Magnesium malate is another form similar to magnesium glycinate as it acts in a calming, sleep-inducing manner within the body. Magnesium carbonate is also a widely used form.
Magnesium Supplement Benefits
Magnesium plays many important roles within our body, and supplements help us to achieve those roles and proper bodily functions. The following are some benefits:
- Reduced blood pressure
- Improved mood
- Improved digestion
- Better sleep
- Regulate blood sugar levels
- Reduced risk for heart disease
- Improved migraine symptoms
- Enhanced exercise performance
- May helps fight and prevent type 2 diabetes
- Reduced insulin resistance
- Improved PMS symptoms
- Improved bone health and strength
- Prevents osteoporosis
- May help relax the muscles
Should I Take Magnesium Supplements?
Magnesium supplements can be beneficial for our health, especially if we are not getting enough magnesium through dietary sources. However, you should check with your doctor before taking magnesium. People taking antibiotics, diuretics, or heart medications should avoid the use of magnesium supplements. Magnesium may also slow blood clotting, so it is also a concern for individuals that have bleeding disorders. Magnesium may also interact with blood pressure medications and cause blood pressure to drop to low levels.
For most individuals, magnesium supplements are deemed safe; however, it’s suggested to not take more than 350 mg at a time. Too much magnesium can cause nausea, diarrhea, confusion, irregular heartbeats, slowed breathing, and low blood pressure.
Do Magnesium Supplements Really Work?
Magnesium supplements have been proven effective and safe for use, so they can definitely be a great option for those of us trying to get more magnesium (due to insufficient intake) or for those of us trying to treat specific problems like migraines. However, it is possible to take too much magnesium, and as a result, it’s often suggested to work up to higher dosages over time.
Depending on the type and form of magnesium supplement you are taking, it is usually effective. Most individuals experience effects shortly after taking, especially when it comes to the laxative effects as well as the calming effects. However, it really depends on your health condition as some may notice an improvement in health as short as one week, whereas, for others, it may take even longer or prove ineffective.
The Best Magnesium Supplements
Doctor’s Best High Absorption Magnesium
This product contains 200 mg of chelated magnesium glycinate per dose. Chelated magnesium is absorbed faster and more readily than ionic salts. The product also claims to minimize the laxative effect. It’s affordable and comes highly rated by consumers.
Natural Vitality Calm Powder
This powder has definitely gained a lot of traction within the wellness community and comes highly rated. It contains 325 mg of magnesium carbonate, and it is recommended to build up to that dose. You mix the powder in water, and the product comes unflavored or in different flavorings (as well as a gummy form).
Nobi Nutrition Magnesium Complex
This product contains 500 mg of magnesium oxide and magnesium citrate. It’s a more potent option that supports digestion, heart health, and sufficient sleep. It comes very highly rated by consumers but is a little more expensive.
Magnesium Supplement Alternatives
Although magnesium is an essential mineral that our bodies cannot make themselves, there are plenty of dietary sources available, including the following:
- Pumpkin seeds
- Dark chocolate
- Black beans
- Swiss chard
Magnesium Supplements And Your Health
Magnesium is an essential mineral required for your overall health. This mineral plays so many important roles within your body, including promoting bone health, regulating blood sugar levels, lowering blood pressure, relaxing muscles, acting as a calming mechanism, and reducing the risk of heart disease. Most people can get sufficient magnesium from plentiful dietary sources; however, magnesium supplements are widely available and often affordable. Always consult with your doctor before use, especially if you are taking other medications like antibiotics or diuretics.