Have you been in a blue funk lately? Experience tingling in the limbs, chest pains and frequent muscle cramps and contractions? You may be experiencing magnesium deficiency—a common health condition that requires attention and treatment. Magnesium is a mineral that is essential to hundreds of biochemical reactions that happen in the body that is why if you do have this deficiency, you need to curb it ASAP. Eat more foods containing magnesium and supplement your diet with high-quality, potent magnesium capsules. Check out the rest of the guide for some of our top selections.
- What is the role of magnesium in the body exactly?
Answer: The human body contains magnesium—a good 60 percent of the mineral is present in the bones while others remain in the blood and other fluids, muscles and soft tissues. Magnesium extends its hand in lots of biochemical reactions which are crucial to the human body’s optimal performance. It helps in energy production, creation of proteins from amino acids, muscle contraction and relaxation, the production and repair of DNA and RNA and regulation of the nervous system.
- Can magnesium lower blood pressure?
Answer: Studies have presented that magnesium can lower blood pressure levels—a 450mg intake of the mineral leads to a huge reduction in blood pressure both systolic and diastolic. Then again, magnesium is only effective in reducing blood pressure levels that are already significantly elevated.
- What should I consider before taking magnesium supplements?
Answer: You need to talk to your doctor first before taking magnesium supplements especially if you have existing health conditions. Magnesium in general is tolerated well however, the supplement may be unsafe for people currently taking antibiotics, diuretics or heart medicines. Magnesium supplement forms with high-absorbency include magnesium citrate, carbonate, glycinate and orotate. Recommended dosage for everyday use is 400 to 420mg for men while for women, 310 to 320mg is suggested. You can also obtain magnesium through foods like salmon, pumpkin seeds, spinach, halibut, cashews, almonds, Swiss chard, dark chocolate, quinoa, black beans, avocados and mackerel.
Our Top Picks
Doctor’s Best High Absorption Magnesium Glycinate Lysinate
- Has magnesium glycinate
- Excellent absorbability
- For better energy levels
- Relaxes nerves and eases tension
The Doctor’s Best High Absorption Magnesium Glycinate Lysinate supplement excels when it comes to excellent absorbability of the mineral. The brand utilizes an organic, patented and chelated type of magnesium that improves GI tolerance and bioavailability. That way, your body benefits from the mineral in a faster and more efficient manner. Proper levels of magnesium in the body helps generate advantageous metabolic energy, better nerve functions, appropriate muscle relaxation and contraction and healthier heartbeats.
Jigsaw MagSRT® – America’s #1 Time-Release Magnesium Supplement
- Slowly releases over 8-hours to maximize absorption and avoid digest discomfort
- Clinically tested to increase RBC magnesium and serum magnesium levels
- Clinically tested to reduce magnesium deficiency related symptoms by 63%
Jigsaw MagSRT® releases Albion® premier patented Dimagnesium Malate gently into your body over 8 hours to provide the whole health benefits of magnesium without the common digestive discomfort associated with other magnesium supplements. MagSRT® also includes three B-vitamin cofactors that are necessary for proper magnesium utilization in your body. It’s fun to feel good, and MagSRT® can help with that. Magnesium is underappreciated mineral that helps relieve occasional leg cramps and muscle tension, promotes health energy levels, and supports restful sleep at night.
Natural Vitality Calm #1 Selling Magnesium Citrate Supplement
- Flavored powder supplement
- For stress relief
- Vegan and gluten-free
- Easy preparation and intake
The Natural Vitality Calm #1 Selling Magnesium Citrate Supplement is a constant bestseller since it allows hassle-free intake and good absorption of magnesium. It makes use of magnesium citrate, one of the better supplement forms of magnesium due to its topnotch absorbability. The vegan, gluten-free powder supplement has garnered awards for its efficacy as well. It has a delicious raspberry and lemon flavor plus it’s easy to prepare and ingest—you only need to stir 2 tsps. of the powder in a glass of water, allow it to fizz first, stir well and indulge. It’s kind on the gut since it can be taken without food as well.
Nature’s Bounty Magnesium
- 500mg magnesium tablets
- No artificial flavors and sweeteners
- Gluten-free supplements
- For bone, muscle and nerve health
The Nature’s Bounty Magnesium supplements provide 500mg of the mineral with every tablet—this is equal to 119 percent of the daily recommended value for the mineral. Magnesium is needed by the body significantly since it is responsible for taking part in hundreds of biochemical reactions in it. It manages nerve impulses, protein production, regulating muscle contractions and in the metabolism of energy. The mineral is also responsible in retaining the mineralization of the bones.
Sundown Magnesium Supplement
- 500mg magnesium caplets
- For muscle, nerve, bone and joint health
- For better energy production
- Third-party tested supplement
The Sundown Magnesium Supplement is good to take for taking good care of your bones, joints, muscles and nerves. The caplets contain 500mg of magnesium oxide—regular intake of the supplement helps accelerate cellular repair, ease muscle cramps and fortify bone density. It also helps in overall production of energy. The formulation is clean and does not contain GMOs, allergens like gluten, wheat, lactose and dairy and it does not have artificial flavorings too. The supplement undergoes third party evaluations for safety, purity and quality as well.
Nature Made Magnesium Oxide
- 250mg magnesium supplement
- Supports muscle, nerve and bone health
- Good for the heart
- Contains 100 tablets
The Nature Made Magnesium Oxide supplements assure that you will get an appropriate level of magnesium so your body gets down to business flawlessly, all systems go. Magnesium is a crucial mineral that the body needs to have in spades since it participates in more than 300 biochemical processes. Yes, this is one hardworking mineral that the human body requires for optimal performance—better bone health is achieved, excellent heart, muscle and nerve functioning are also taken up if your body is not magnesium-deficient.
Essential Elements Magnesium + Zinc with Vitamin D3
- Contains zinc and vitamin D3
- Helps in better enzyme functions
- Boosts immune system
- For bone and muscle health
For a stronger immune system, excellent enzyme functionality and peak bone and muscle health, you cannot go wrong with the powerful combination offered by the Essential Elements Magnesium + Zinc with Vitamin D3 supplement. It contains magnesium which supports overall bone, joint, muscle and nerve health plus better calcium absorption, zinc as an effective antioxidant for a healthier immune system and vitamin D3 for improving cardiovascular health and efficient calcium assimilation. The magnesium that this supplement offers also comes in 3 highly-bioavailable forms—magnesium citrate, glycinate and malate.
Do not overlook the state of your muscles, nerves, bones, joints and heart. The lack of magnesium leads to conditions which can take a toll on your mind and body. Make sure that you have ample reserves of the mineral—eat food that’s rich in magnesium and add a supplement to your health regimen for maximum results.