Although magnesium often flies under the radar, the best magnesium supplements can help with regulating various bodily functions. This silent hero contributes towards muscle function, bone health, nerve transmission and more. However, obtaining an adequate amount of magnesium solely from your diet can be challenging. That's where the best supplements come in, offering a convenient and effective way of meeting your daily magnesium needs.
So, we're bringing you a guide to the top magnesium supplements on the market that will help you maintain your health and vitality.
The best magnesium supplements at a glance:
• Best overall magnesium supplement: Inessa Magnesium - View now on Inessawellness.com
• Best budget magnesium supplement: Nature's Bounty Magnesium Tablets - View now on Amazon.co.uk
• Best magnesium supplement with chelated magnesium: Doctor's Best High Absorption Magnesium - View now on Amazon.co.uk
What is magnesium?
Magnesium is a mineral that has a very important role to play in various biological processes within the human body, and is obtained through dietary sources, such as leafy greens, vegetables, nuts, seeds and some types of fish. It's the four most abundant mineral in the body and is involved in hundreds of biochemical reactions. Take a look at its key functions below.
Muscle function: Magnesium is essential for muscle contraction and relaxation. It helps muscles function properly and prevents muscle cramps and spasms.
Nerve function: It also plays a role in transmitting nerve signals throughout the body, helping to maintain a healthy nervous system.
Bone health: Magnesium is great for bone health as it works with calcium and vitamin D to support strong bones. This is because it's a supplement that is a component of bone tissue and contributes to bone density.
Heart health: To help lower blood pressure and reduce the risk of heart disease, magnesium helps to regulate heart rhythm and helps with cardiovascular health.
Energy: Magnesium is involved in the production of ATP (adenosine triphosphate), which is the primary energy currency of cells.
What are magnesium supplements good for?
Magnesium supplements are beneficial for a range of bodily functions and overall health. This essential mineral plays a pivotal role in more than 300 biochemical reactions within the body. Adam Cummins, Registered Dietitian and Health Performance Nutritionist states that magnesium has more than just one purpose in the body.
"You can get more magnesium into your diet through foods such as whole grains, leafy greens, nuts, avocados and dark chocolate. However, you might still struggle to get enough in your diet which is where a supplement can come in handy.
"Magnesium has been shown to promote muscle recovery and is also essential for bone formation as it helps maintain bone density – it’s great for patients with signs of osteoporosis!
"Magnesium is also shown to have anti-inflammatory properties and can help with relaxation as it can help to control our nervous system. It’s often recommended to take magnesium supplements as part of an evening routine to aid better sleep. Look for products that offer a minimum of 250mg, as this is the NHS recommended daily value."
SHOP: The best magnesium supplements
Best overall magnesium supplement
www.inessawellness.com
If you're looking for the best magnesium supplement, Inessa takes our top spot. Its capsules contain three different types of magnesium, each carefully selected for their bioavailability. To make sure you're only putting the best minerals into your body, Inessa's capsules include pure, natural marine magnesium from seawater. Not only this but they also include magnesium threonate, an ingredient which is the only form of magnesium known to break the blood-brain barrier, and works to tackle everyday issues like stress, anxiety and sleep.
Pros
- Suitable for individuals with dairy, soy and gluten allergies, and vegans
- Magnesium provided from three sources: Aquamin marine magnesium, magnesium bisglycinate and threonate to promote wellbeing of various bodily functions
- Clinically relevant dose so you know you're getting the most from your capsules
Cons
- Some reviewers found the change in mood/energy levels took a little while
Best budget magnesium supplement
Support healthy bones and muscles with Nature’s Bounty Magnesium supplements. Its magnesium tablets are designed to provide an easily accessible source of magnesium, an essential mineral crucial for various bodily functions. It contains 250mg of magnesium and only requires you to take one tablet daily either in the morning or evening, which fits in perfectly with individuals who have busy lifestyles and may forget to take more than one tablet a day. Nature's Bounty tablets promise to make you feel more energised and alert, without breaking the bank.
Pros
- Provides the daily recommended value in just one tablet, so you intake the maximum magnesium
- Once-a-day tablet so you don't have to worry about taking more than one a day
- Suitable for most individuals as they are vegetarian, vegan and allergy free: including gluten, soy, lactose, yeast allergies
Cons
- One reviewer found the tablets weren't easy to swallow
Best magnesium supplement with chelated magnesium
Doctor's Best High Absorption Magnesium combines two highly absorbable forms of magnesium, ensuring maximum bioavailability. It's gentle on the stomach, making it suitable for those with sensitive digestive systems, as well as vegans and individuals with soy and gluten intolerances. With no added preservatives or artificial colours, it's a clean and reliable option to support overall health and muscle function.
Pros
- Contains chelated magnesium, which has great bioavailability for maximum absorption into the blood
- Tested in independent labs, so you know what you're getting
- Easy on the stomach so it doesn't upset your insides
Cons
- One reviewer found the tablets were quite large to swallow
Best magnesium supplement for high magnesium content
Nutravita Super Strength Magnesium is packed with the essential mineral magnesium, this product offers a convenient and effective way to support various aspects of your health. It's high-strength formulation ensures that you're getting a substantial dose of magnesium in each serving, making it an excellent choice for individuals who are looking to severely up their magnesium intake. Nutravita's commitment to quality and purity further adds to its appeal, making it a trusted choice for those seeking to harness the numerous benefits of magnesium for their overall wellbeing.
Pros
- High magnesium content (440mg) so you can get the most from your capsules
- Three months supply so you don't have to repurchase a new bottle each month
- Designed to be easily swallowed for individuals who have trouble with taking tablets
Cons
- The dosage is two capsules a day, which can be tricky if you struggle with remembering to take pills
Best liquid magnesium supplement
The Powerbar Magnesium Liquid Ampoules delivers a high absorbable form of magnesium for individuals looking to optimise their performance and recovery. What sets Powerbar's offering apart is its liquid form, which ensures rapid absorption, making it ideal for quick replenishments during intense workouts or post-workout recovery. With Powerbar Liquid tubes, you can easily incorporate this vital nutrient in your training regimen to help you stay at the top of your game.
Pros
- Liquid format so easy to swallow
- Easy-taking as only one supplement is needed a day
- Includes vitamin B6 which contributes to normal protein metabolism
Cons
- Lower magnesium content than other options on our list
Best magnesium supplements with sustainable packaging
The Bulk Magnesium Bisglycinate Tablets offer a convenient way to meet your daily magnesium needs as biglycinate is a highly bioavailable form of magnesium. Its tablets are designed to be easily assimilated by the body, helping to maintain muscle function, bone health, and a well-functioning nervous system. Furthermore, if you're an environmentally-conscious individual then it's important to mention its packaging is made from 100% European-sourced aluminium and Bulk have removed 12 million pieces of single-use plastic from its packaging.
Pros
- High magnesium content (500mg) so you know you're getting the most from your tablets
- Sustainable packaging: 100% European-sourced aluminium for the pot
- Includes magnesium bisglycinate which makes it bioavailable and your body is ready to absorb it
Cons
- Have to take the tablets with food
FAQs
What are the signs of low magnesium?
Low magnesium levels, known as magnesium deficiency or hypomagnesemia, can manifest with various symptoms and signs. Adam Cummins shares the common signs of a magnesium deficiency.
"We all need to consume a healthy and balanced diet that contains essential nutrients in order to function properly and stay healthy. Not consuming enough vitamins and minerals can cause deficiencies which can in turn lead to serious health issues.
"Symptoms associated with low magnesium are usually mild and may easily be confused with other common illnesses. They include nausea, loss of appetite, fatigue and weakness. As a deficiency progresses it may also lead to low calcium and low potassium, leading to other symptoms such as muscle twitches and cramps."
If you are suffering from any of these symptoms, it's important to address them promptly by considering dietary changes or supplementation if necessary.
Should I take magnesium in the morning or at night?
Whether you should take magnesium supplements in the morning or at night largely depends on your individual preferences and health goals. Some people prefer to take magnesium in the morning to boost energy levels and promote alertness throughout the day. Alternatively, others may find it easier to take it at night, as it may help with relaxation and sleep quality as magnesium can have a mild sedative effect. The best time to take your magnesium supplements is a time that aligns with your specific needs and lifestyle.
What is the most effective form of magnesium?
Even the effectiveness of the best magnesium supplements can vary from person to person. Here are some popular forms of magnesium, and their potential bodily benefits.
Magnesium bisglycinate: This form of magnesium is the most absorbable because it's chelated with two glycine molecules, which enhances its bioavailability. It's easy on the stomach and less likely to cause any digestive issues, making it the number one option for many people.
Magnesium citrate: Another well-absorbed option, commonly used to support bowel regularity.
Magnesium chloride: Yet another high absorbable form of magnesium, it can be used topically or orally. It's sometimes chosen for its skin health and wound-healing properties.
Magnesium threonate: This form of magnesium has shown potential benefits for breath health and cognitive function. It can also help with memory and learning.
About the expert
Adam Cummins is a Registered Dietitian and Health Performance Nutritionist with over 13 years of experience in the health industry. Not only does he have a First Class Honours in Nutritional Sciences BSc, he also has a MSc in Dietetics, an ISAK Level 1 in Anthropometry and is a MNU Certified Nutritionist. In Adam's work his key aim is to empower and educate individuals to take control and responsibility for their own lifestyle and nutrition. He has since completed over 10,000 hours of coaching individuals, groups and health professionals on the importance of food and diet.
Gemma Lavers is a Health & Fitness writer for What's The Best. When she’s not travelling or writing, Gemma loves spending her weekend completing home workouts, or attending yoga, Pilates or Zumba classes.
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