Magnesium levels are an important metric tracked by health professionals, and for good reason — the overall magnesium in our bodies is responsible for largely all of our normal functioning. Low levels of magnesium are associated with serious health problems, and chronically low magnesium levels may contribute to diseases that can be easily prevented with adequate magnesium supplementation.
In this article, we will explore the key factors to consider when choosing the best magnesium supplement. We'll also delve into the different forms of magnesium — such as magnesium glycinate, citrate, and oxide — and their unique potential benefits and side effects.
Whether you're looking to enhance your health routine or address specific deficiencies, this guide will help you make an informed choice.
Best magnesium supplements: a shortlist
- Natural Stacks — overall best magnesium supplement
- Performance Lab — best magnesium supplement with best bioavailability
- Future Kind — best vegan magnesium supplement
- Bulletproof — best magnesium supplement with the highest daily value per serving
- Momentous — best magnesium supplement for athletes
- Ancient Nutrition — best magnesium supplement for overall health
- Utzy — best magnesium supplement for sleep and relaxation
- Transparent Labs — best magnesium supplement for active lifestyle
- Nutricost — best magnesium supplement to support cognitive function
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What is magnesium and why is it important?
Magnesium is a vital mineral and the fourth most abundant positively charged atom in the human body. It plays a crucial role in over 300 enzymatic reactions that maintain health and metabolic stability. For example, magnesium is essential for the synthesis of DNA and RNA, protein production, and the regulation of neurotransmitters which impact mood, brain function, and stress response.
As part of these processes, magnesium helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and aids in bone health by influencing the conduction of nerve impulses, muscle contraction, and normal heart rhythm.
Its importance is also highlighted in its ability to regulate calcium and potassium levels, crucial for heart health and metabolism. Maintaining adequate magnesium levels is essential for overall vitality and well-being.
How we chose the best magnesium supplements
| Manufacturing certifications | User reviews | Additional ingredients | Price |
| Verified standards and quality | Real-life experiences and ratings | Complementary compounds | $0.50–1.50 per serving |
- Manufacturing certifications. We prioritized supplements produced in facilities with certifications like cGMP (Good Manufacturing Practice) to ensure high quality and safety standards.
- User reviews. Real-life user feedback was crucial to gauge the general satisfaction and effectiveness of the supplements.
- Additional ingredients. We considered supplements with beneficial additional ingredients that may support overall health.
- Price. Affordability was a key factor, aiming to find options that provide good value without compromising on quality.
How to decide on the right magnesium supplement for you
Choosing the best magnesium supplement can feel overwhelming, but focusing on a few key factors can help.
- Specific health needs. Identify your primary health goals. For instance, magnesium glycinate may help with sleep, while magnesium malate may support muscle function.
- Form of supplement. Magnesium supplements come in various forms, like capsules, tablets, and liquids. Consider your preference and ease of use. For example, the best liquid magnesium is ideal if you have difficulty swallowing pills.
- Bioavailability. Different forms of magnesium are absorbed at different rates. Magnesium citrate is often praised for its high absorption.
- Dietary restrictions. Check for any additional ingredients that might conflict with your dietary needs or allergies.
- Brand reputation. Look for trusted brands known for their quality, such as the best magnesium supplement brands with good user reviews and transparent practices.
Best magnesium supplements: an overview
Here, we discuss the eight distinct magnesium supplements from selected providers in detail. We analyze each product based on the ingredients, customer reviews, manufacturing and quality certifications, additional ingredients, and price. This comprehensive approach will offer insight into how these supplements may support your magnesium levels.
1. Natural Stacks — overall best magnesium supplement
Amazon — 4.5 stars ⭐⭐⭐⭐
Trustpilot — 3.9 stars ⭐⭐⭐
Natural Stacks Magnesium contains a blend of three different kinds of magnesium compounds aimed to address different tissues in your body. This product is formulated to support brain function and overall wellness.
A 30-day supply of Natural Stacks costs $36.95 ($1.23 per serving). A single serving contains 48% of the recommended daily intake.
Main ingredients
Magnesium L-threonate, magnesium glycinate, magnesium taurate.
Who might benefit the most from Natural Stacks magnesium?
This supplement is marketed for those seeking to enhance cognitive function, improve sleep quality, and reduce stress. According to the manufacturer, it may be particularly beneficial for individuals experiencing brain fog, memory issues, or sleep disturbances.
Key features of Natural Stacks magnesium
- Triple magnesium complex for broad benefits.
- Non-GMO and gluten-free.
- Transparent sourcing and ingredient traceability.
What users like about the product
Users appreciate the product's effectiveness in improving cognitive function, enhanced memory and focus. Overall improvement in sleep quality noted by many.
What users don't like about the product
Some users find three capsules per serving to be too many. There are occasional mentions of a higher price point compared to other magnesium supplements. A few users noted issues with international deliveries.
Company review
Natural Stacks prides itself on using high-quality, traceable ingredients and providing third-party testing results online. Their supplements are produced in certified facilities, ensuring quality and reliability.
2. Performance Lab — best magnesium supplement with best bioavailability
Amazon — N/A
Trustpilot — 4.0 stars ⭐⭐⭐⭐
Performance Lab Magnesium stands out as a top-tier supplement due to its unique NutriGenesis® technology, proposed to enhance the overall bioavailability. This supplement is ideal for individuals seeking a high-quality magnesium source to help support various functions like sleep, muscle recovery, and cognitive performance.
A 120-day supply of Performance Lab supplements costs $208 ($1.73 per serving). A single serving contains 40% of the recommended daily intake.
Main ingredients
NutriGenesis® magnesium and magnesium L-threonate.
Who might benefit the most from Performance Lab Magnesium?
This supplement may be particularly suitable for health-conscious individuals, biohackers, and professionals or students looking to improve cognitive function. It might also be great for athletes and fitness enthusiasts who seek enhanced muscle recovery and reduced muscle soreness.
Key features of Performance Lab Magnesium
- NutriGenesis® technology proposed to ensure higher supplement bioavailability.
- Magnesium L-threonate is a highly bioavailable source of magnesium.
- Clean label certifies freedom from synthetic additives, using plant-based NutriCaps® that may also support better gut health.
What users like & dislike about the product
No user reviews are available on the product webpage, as this magnesium supplement is likely introduced only recently. Some users may not appreciate the 4-month supply as a minimum order.
Company review
Performance Lab is well-regarded for its commitment to high-quality supplements. The company uses advanced technologies like NutriGenesis® to ensure superior product quality. Customers trust Performance Lab for its transparency in ingredient sourcing and its dedication to creating supplements free from harmful additives.
Performance Lab Magnesium is designed for those who are looking for enhanced bioavailability and quality ingredients. Its unique NutriGenesis® technology and inclusion of magnesium L-threonate make it an excellent choice for helping support cognitive function, sleep quality, and muscle recovery.
3. Future Kind — best vegan magnesium supplement
Amazon — 4.4 ⭐⭐⭐⭐
Trustpilot — N/A
Future Kind Vegan Magnesium stands out as a top choice for those following a plant-based lifestyle, offering a highly bioavailable form of magnesium glycinate. This supplement is designed to support various health aspects such as sleep quality, muscle function, and energy levels.
A 30-day supply of Future Kind supplement costs $21.95 ($0.73 per serving). A single serving contains 48% of the recommended daily intake.
Main ingredients
Chelated magnesium glycinate and magnesium oxide.
Who might benefit the most from Future Kind Vegan Magnesium?
This supplement might suit everyone’s magnesium needs, but is particularly marketed for vegetarians and vegans.
Key features of Future Kind Vegan Magnesium
- Highly absorbable magnesium glycinate is proposed to help minimize digestive issues.
- 100% vegan formula that's free from animal products, GMOs, gluten, soy, and artificial additives.
What users like about the product
Users appreciate the effectiveness of Future Kind Vegan Magnesium in improving sleep quality and reducing muscle cramps. Many users have noted the product's gentle impact on the stomach, potentially making it suitable for individuals with sensitive stomachs.
What users don't like about the product
A few users indicated the size of the capsule being too large and that it might take a few weeks to notice any improvements. There were also isolated reports of mild side effects such as nausea when taken on an empty stomach.
Company review
Future Kind is a reputable company known for its commitment to ethical practices and sustainability. Founded by certified nutritionists, the company emphasizes high-quality supplements suitable for various needs.
Overall, the supplement is ideal for those who value high-quality, vegan ingredients and sustainable practices. Its highly absorbable source of magnesium may offer support for sleep, muscle function, and overall well-being.
4. Bulletproof — best magnesium supplement with the highest daily value per serving
Amazon — 4.4 ⭐⭐⭐⭐
Trustpilot — 2.2 ⭐⭐
Bulletproof Magnesium offers high-quality magnesium citrate, which may support brain function, muscle health, and overall cellular health. This supplement may be ideal for those seeking to improve their cognitive performance and physical well-being.
A 30-day supply of Bulletproof supplement costs $16.99 ($0.56 per serving). A single serving contains 76% of the recommended daily intake.
Main ingredients
Magnesium citrate
Who might benefit the most from Bulletproof Magnesium?
Individuals looking for support in enhancing their mental clarity and improving overall energy levels.
Key features of Bulletproof Magnesium
- High absorption, as magnesium citrate is one of the most bioavailable forms of magnesium.
- May support cognitive and physical health.
- Free from GMOs, gluten, soy, and artificial additives.
What users like about the product
Users appreciate how the product helped in reducing muscle cramps and improving sleep quality. Many reviews highlight its ability to enhance mental clarity and reduce stress. The formulation is also praised for being gentle on the stomach.
What users don't like about the product
A few reviews mention that the benefits may take some time to manifest, and some users experienced mild digestive discomfort when first starting the supplement — magnesium citrate may act as a mild laxative.
Company review
Bulletproof is a well-known brand in the wellness industry, committed to high-quality, science-backed supplements. The company emphasizes transparency and quality in its products, although no claims on adhering to GMP or third-party testing can be found on the website.
Bulletproof Magnesium is designed to support both mental and physical health. Its high-absorption magnesium citrate formulation may be a valuable addition to any health regimen.
5. Momentous — best magnesium supplement for athletes
Amazon — 4.3 ⭐⭐⭐⭐
Trustpilot — 2.3 ⭐⭐
Momentous Magnesium L-Threonate is designed to help support cognitive function and improve sleep quality. This supplement utilizes Magtein® magnesium L-threonate, known for its ability to cross the blood-brain barrier and support nervous system health.
A 30-day supply of Momentous supplement costs $49.95 ($1.66 per serving). A single serving contains 35% of the recommended daily intake.
Main ingredients
Magtein® magnesium L-threonate.
Who might benefit the most from Momentous Magnesium L-Threonate?
This product might be ideal for individuals seeking to improve their cognitive performance, memory, focus, and sleep quality. It might also be especially convenient for professional athletes, as it’s tested for controlled substances by the NSF.
Key features of Momentous Magnesium L-Threonate
What users like about the product
Users appreciate the noticeable improvements in cognitive function and sleep quality. Many reviews highlight the product’s gentle impact on the digestive system.
What users don't like about the product
Some users find the price point to be higher compared to other magnesium supplements. Others have reported mild digestive discomfort when starting the supplement.
Company review
Momentous is well-regarded for its commitment to high-quality, scientifically-backed supplements. The company emphasizes transparency and quality in its products, sourcing unadulterated ingredients and adhering to rigorous manufacturing standards — that’s why the supplement is NSF-certified for sport, meaning that the product is free from banned substances.
6. Ancient Nutrition — best magnesium supplement for overall health
Amazon — 4.7 stars ⭐⭐⭐⭐
Trustpilot — 2.9 stars ⭐⭐
Ancient Nutrition Magnesium combines enzyme-activated magnesium with various superfoods to help provide comprehensive support for overall health. This supplement is designed to fill the nutritional gaps in modern diets.
A 30-day supply of Ancient Nutrition supplement costs $29.95 ($1.00 per serving). A single serving contains 71% of the recommended daily intake.
Main ingredients
Enzyme-activated magnesium. Additionally, it includes probiotic-fermented vitamin D3, rhodiola, turmeric, lion’s mane mushroom, bone broth, liver from New Zealand cattle, and wild fish roe.
Who might benefit the most from Ancient Nutrition Magnesium?
This supplement is ideal for those who want a holistic approach to health, utilizing ingredients sourced from real food.
Key features of Ancient Nutrition Magnesium
- Enzyme-activated magnesium proposed to promote better absorption.
- Contains probiotic-fermented vitamin D3.
- Superfood ingredients include rhodiola, turmeric, and lion’s mane mushroom for additional potential health benefits.
What users like about the product
Users appreciate the comprehensive blend of ingredients that might not only provide magnesium but also other essential nutrients. Many have noted improvements in sleep quality and muscle function.
What users don't like about the product
The product garnered very few negative comments, mostly on the size of the capsules and several international orders going missing.
Company review
Ancient Nutrition is a reputable brand known for its commitment to quality and sustainability. The company focuses on regenerative farming practices and sources high-quality ingredients. The magnesium supplement is designed to help support overall wellness through a blend of enzyme-activated magnesium and superfoods. Its comprehensive formulation aims to enhance sleep, muscle function, and immune support.
7. Utzy — best magnesium supplement for sleep and relaxation
Amazon — 3.5 ⭐⭐⭐
Trustpilot — N/A
Utzy Naturals Magnositol PM is a natural sleep aid that combines magnesium and inositol, aiming to promote relaxation and improve sleep quality. This product may support those who struggle with occasional sleeplessness by leveraging the potential calming effects of these key ingredients.
A 30-day supply of Utzy supplement costs $33.95 ($1.13 per serving). A single serving contains 48% of the recommended daily intake.
Main ingredients
Magnesium bisglycinate, inositol.
Who might benefit the most from Magnositol PM?
Magnositol PM might be particularly beneficial for individuals experiencing occasional insomnia, stress, or anxiety. It might also be suitable for those seeking a natural way that may help them relax and fall asleep easier.
Key features of Magnositol PM
- Bioavailable magnesium from Albion® chelated magnesium bisglycinate for better absorption.
- May promotes relaxation, as magnesium and inositol are proposed to help calm the mind and body.
- Free from artificial colors, flavors, gluten, corn, or yeast.
What users like about the product
Many users report deeper and more restful sleep after using Magnositol PM, attributing their improved sleep to the product’s effective blend of magnesium and inositol. Most also appreciate the calming effect of the supplement, noting reduced stress and anxiety levels.
What users don’t like about the product
A few users have mentioned a slight aftertaste or grittiness when the powder is not thoroughly mixed.
Company review
Utzy Naturals is known for its commitment to high-quality, natural supplements. Their products are made in the U.S. and come with a 90-day empty bottle guarantee, reflecting their confidence in product effectiveness and customer satisfaction. Magnositol PM is an excellent choice for those seeking a natural sleep aid to improve sleep quality and help reduce stress. Combining bioavailable magnesium and inositol, it may promote relaxation and a calm mood.
8. Transparent Labs — best magnesium supplement for active lifestyle
Amazon — N/A
Trustpilot — 2.6 ⭐⭐
Transparent Labs Magnesium Bisglycinate is designed to supplement magnesium levels to support various bodily functions. Its high bioavailability might make it particularly suitable for individuals with active lifestyles or those with magnesium deficiencies.
A 30-day supply of Transparent Labs supplement costs $16.99 ($0.56 per serving). A single serving contains 70% of the recommended daily intake.
Main ingredients
Magnesium bisglycinate
Who might benefit the most from Transparent Labs Magnesium Bisglycinate?
This supplement might be perfect for athletes, fitness enthusiasts, and anyone dealing with magnesium deficiency. It may aid in muscle recovery, energy production, and overall well-being.
Key features of Transparent Labs Magnesium Bisglycinate
- High bioavailability
- Pure ingredients
- Vegan-friendly
What users like about the product
Users have noted better sleep patterns and enhanced relaxation. Some also report reduced muscle cramps and quicker recovery post-workout.
What users don't like about the product
Some users are not satisfied with the inclusion of carrageenan and magnesium stearate.
Company review
Transparent Labs is renowned for its commitment to quality, using clear ingredients and rigorous third-party testing. Their dedication to providing effective and pure supplements has earned them a solid reputation among health enthusiasts and athletes. Their Magnesium Bisglycinate supplement might be an excellent choice for those seeking to enhance their magnesium intake for better sleep, recovery, and overall health.
9. Nutricost — best magnesium supplement to support cognitive function
Amazon — 4.6 ⭐⭐⭐⭐
Trustpilot — 1.8 ⭐
Another solid option on our list is Nutricost Magtein. This supplement is formulated with Magtein, a patented form of magnesium L-threonate that, as we know, could help support nervous system health.
Nutricost’s Magtein is currently in stock on Amazon and is available for $42.70 ($1.06 per serving). Each serving provides just over a third of the daily value — 34%.
Main ingredients
Magnesium L-threonate
Who might benefit the most from Nutricost Magtein?
Nutricost Magtein might be most beneficial for people looking to support cognitive function and the nervous system, particularly those who struggle with maintaining attention and staying focused.
Key features of Nutricost Magtein
- Said to be third-party tested by ISO-accredited laboratories
- Non-GMO, gluten-free, and vegetarian-friendly
- Manufactured in a GMP-compliant facility
What users like about the product
Lots of users credited the form used in this magnesium supplement, saying it helped them, particularly with improving their sleep quality.
What users don't like about the product
Some people on Amazon weren’t thrilled with the packaging of the product. They also pointed out that taking three capsules a day just to get 34% of your daily magnesium seemed a bit much.
Company review
Nutricost is a popular dietary supplement brand whose offerings range from amino acids and antioxidants to vitamins and pre-workouts. It’s favored by many for its competitive pricing. The company is also transparent about its manufacturing and testing standards, with all Nutricost products being produced in GMP-compliant facilities.
Comparing the best magnesium supplements
| Brand | Price per bottle | Price per serving | Number of servings | Daily value per serving* | Magnesium source |
| Natural Stacks | $36.95 | $1.23 | 30 | 48% | L-threonate, bisglycinate, taurate |
| Performance Lab | $208 | $1.73 | 120 | 40% | L-threonate, NutriGenesis® |
| Future Kind | $21.95 | $0.73 | 30 | 48% | Bisglycinate, oxide |
| Bulletproof | $16.99 | $0.56 | 30 | 76% | Citrate |
| Momentous | $49.95 | $1.66 | 30 | 35% | L-threonate |
| Ancient Nutrition | $29.95 | $1.00 | 30 | 71% | Enzyme-activated mineral |
| Utzy | $33.95 | $1.13 | 30 | 48% | Bisglycinate |
| Transparent Labs | $16.99 | $0.56 | 30 | 70% | Bisglycinate |
| Nutricost | $42.70 | $1.06 | 40 | 34% | L-threonate |
Even though supplements on our list contain magnesium in doses below the upper tolerable intake level recommended by the National Institute for Health for readily dissociable Mg salts (e.g. chloride, sulphate, aspartate, lactate) and compounds like MgO in supplements (350 mg/day for adults), the European Food Safety Authority recommend a lower upper tolerable intake level (250 mg/day for adults), suggesting that doses higher than this amount may lead to adverse effects. It is essential to consult with a healthcare professional for the most appropriate dosage before incorporating supplements into your routine.
Why do we think Natural Stacks is the best magnesium supplement?
We believe Natural Stacks Magnesium is the best magnesium supplement due to its triple magnesium complex, which may help support cognitive function, sleep quality, and stress reduction. This supplement is non-GMO, gluten-free, and free from artificial additives, ensuring a clean ingredient profile.
The transparent sourcing and ingredient traceability further underscore its quality. Users consistently report beneficial effects in enhanced memory, focus, and improved sleep. Although it requires taking three capsules per serving and has a higher price point, the high-quality ingredients and third-party testing help guarantee reliability, potentially making it an excellent choice for those seeking comprehensive cognitive and overall health support.
Types of magnesium supplements
Magnesium in supplements may come from different sources. Let’s explore how these differ and what impact it has on the overall magnesium supplementation.
Magnesium glycinate or bisglycinate
Magnesium bisglycinate, often used interchangeably with magnesium glycinate, is a highly absorbable form of magnesium supplement. It is reported to be gentle on the stomach and has been proposed to help improve anxiety and depression symptoms and sleep quality. Compared to other forms like magnesium oxide, bisglycinate offers superior absorption.
Magnesium citrate
Magnesium citrate is a popular magnesium supplement known for its bioavailability and effects in supporting digestive health. It is more affordable than some other forms but can cause digestive discomfort in sensitive individuals. While not as highly absorbed as magnesium glycinate, it is more bioavailable than magnesium oxide.
Magnesium oxide
Magnesium oxide is a common form of magnesium salts, often used for its laxative properties and to help alleviate symptoms like heartburn. However, it has lower bioavailability compared to other forms such as magnesium citrate and glycinate. It's cost-effective but may not be the best option for those seeking magnesium with high systemic absorption.
Health benefits of magnesium supplements
Magnesium plays a role in over 300 enzymatic processes in the body, and supplementation with it may support several particular areas. These include enhancing bone health, improving cardiovascular function, aiding in stress reduction and sleep, and managing blood sugar levels. The effects may be most pronounced for individuals with magnesium deficiency, while those with adequate dietary magnesium intake may feel only marginal effects.
Enhancing Bone Health
Magnesium is crucial for bone formation, as it helps with the assimilation of calcium into bone and plays an integral role in activating vitamin D in the kidneys. Adequate magnesium levels are linked to improved bone crystal formation, reduced risk of osteoporosis, and overall enhanced bone health. Researchers have observed that a higher dietary intake of magnesium is associated with increased bone mineral density. Additionally, supplementation with magnesium was shown to help reduce bone wasting for postmenopausal women.
Improving Cardiovascular Function
Magnesium supplements may support cardiovascular health by helping to regulate blood pressure and support the normal rhythm of the heart. It’s involved in transporting calcium and potassium ions across cell membranes, a process essential for normal heart rhythm. Research indicates that magnesium can improve blood flow by helping blood vessels relax, thereby helping reduce hypertension. The American Heart Association notes that magnesium intake is inversely associated with the risk of cardiovascular disease.
Aiding in stress reduction and sleep
Magnesium may help manage stress levels and improve sleep quality by regulating neurotransmitters that are involved in stress response and sleep cycles. It activates the parasympathetic nervous system, promoting a sense of calm throughout the body. Magnesium also plays a key role in the regulation of melatonin, a hormone involved in the sleep-wake cycle. Studies suggest that magnesium supplementation can improve sleep quality, especially in people with low magnesium levels.
Managing blood sugar levels
Magnesium plays a significant role in glucose control and insulin metabolism. Studies have reported an association between a deficiency in magnesium and worse insulin resistance, a precursor to type 2 diabetes. Conversely, adequate magnesium intake is associated with a lower risk of diabetes, as it may help regulate blood sugar levels. Research has demonstrated that the highest magnesium intake in the evaluated population was associated with a 15% decrease in the risk of developing type 2 diabetes if combined with a healthy diet.
How to use magnesium supplements effectively
Magnesium is widely distributed in plant and animal foods; therefore, first, it is essential to follow a healthy diet. If magnesium deficiency persists, it may be useful to consider supplementation. The recommended dietary intake values may range from 200 to 420 mg per day, depending on age, sex, and individual health needs. For supplements, the NIH has proposed an upper tolerable intake of 350 mg supplemental magnesium daily, stating that higher doses than that are associated with side effects, while EFSA has proposed an upper limit of 250 mg per day.
For optimal absorption, it’s best to take magnesium supplements with meals or before bed, as magnesium may promote relaxation and improve sleep quality.
Possible side effects include gastrointestinal discomfort, such as diarrhea or stomach cramps. To minimize these, seek guidance from your healthcare provider, follow supplement manufacturers' instructions, and consider taking magnesium with food. If adverse effects persist for a longer time, discontinue the use of the supplement and consult your family doctor.
Magnesium supplements can interact with medications like antibiotics, bisphosphonates, and diuretics, potentially affecting their absorption and efficacy. It’s best to take magnesium supplements at least two hours apart from these medications.
Always consult with your healthcare provider before taking magnesium supplements, especially if you have underlying health conditions or are taking other medications.
Best magnesium supplements — conclusion
Choosing the best magnesium supplements involves considering factors like manufacturing certifications, user reviews, additional ingredients, and price to ensure quality and accessibility.
Magnesium supplements may offer several health benefits, including support of bone health, and cardiovascular function, aiding stress reduction and sleep, and help in managing blood sugar levels.
The forms of magnesium vary in terms of bioavailability and suitability, with magnesium l-threonate, bisglycinate, and citrate providing better absorption and fewer gastrointestinal effects compared to magnesium oxide. Effective usage of magnesium supplements includes adhering to recommended dosages and timing, and being mindful of potential side effects and interactions with other medications. Overall, incorporating a suitable magnesium supplement into your daily regimen—under the guidance of a healthcare provider—can support various aspects of health, complementing a well-rounded diet and lifestyle.
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FAQ
How does magnesium from supplements differ from magnesium in food?
Magnesium from supplements offers a concentrated dose, that may be useful for addressing deficiencies quickly. In contrast, magnesium in food is absorbed more slowly and naturally, alongside other nutrients, which can enhance its utilization and minimize potential side effects like digestive discomfort.
Can taking magnesium supplements boost athletic performance?
It supports it. Taking magnesium supplements may support athletic performance by aiding muscle function, energy production, and electrolyte balance. However, effects can vary, and supplementation should complement a balanced diet, not replace it.
Do magnesium supplements interact with other supplements?
It may. Magnesium supplements may interact with other supplements, such as calcium, zinc, and iron, by competing for absorption in your intestines. It's best to space their intake apart to optimize uptake and consult your healthcare professional for personalized guidance.
Can magnesium help prevent migraines?
Magnesium may help prevent migraines by influencing neurotransmitter release and blood vessel constriction. Studies suggest it may help reduce frequency and severity, making it a potential preventive measure for those prone to migraines.
12 resources
- National Institutes of Health - Office of Dietary Supplements. Magnesium.
- Medical Hypotheses. Rapid recovery from major depression usgin magnesium treatment.
- Biological Trace Element Research. Dose-dependent Absorption Profile of Different Magnesium Compounds.
- Journal of The American Geriatrics Society. Magnesium Intake from Food and Supplements is Associated with Bone Mineral Density in Healthy Older White Subjects.
- Biological Trace Element Research. Short-term Oral Magnesium Supplementation Suppresses Bone Turnover in Postmenopausal Osteoporotic Women.
- The American Physiological Society. Magnesium in man: implications for health and disease.
- Journal of the American Heart Association. Relationship Between Dietary Magnesium Intake and Incident Heart Failure Among Older Women.
- Magnesium in the Central Nervous System. Magnesium and stress.
- Biological Trace Element Research. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature.
- Journal of Laboratory Physicians. Association of Serum Magnesium Deficiency with Insulin Resistance in Type 2 Diabetes Mellitus.
- Pharmacological Research. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control.
- American Diabetes Association. Magnesium Intake, Quality of Carbohydrates, and Risk of Type 2 Diabetes: Results From Three U.S. Cohorts.
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