Magnesium, often overshadowed by flashier vitamins, is a crucial mineral that plays a central role in over 300 bodily functions [1]. From keeping your muscles relaxed to regulating blood sugar and supporting brain function, sufficient magnesium intake is vital for overall health.
While a balanced diet rich in leafy greens, nuts, seeds, and whole grains can provide enough magnesium, deficiency is surprisingly common, especially among adults [2]. This article explores the wonders of magnesium and highlights some popular supplement options to consider.
The Magnesium Advantage
Magnesium’s vast influence on the body translates into a multitude of benefits:
- Muscle Function and Relaxation: Magnesium is a natural relaxant, aiding in muscle recovery and reducing cramps.
- Energy Production: Magnesium is involved in converting food into energy, keeping you feeling energized.
- Blood Sugar Regulation: Magnesium helps your body use insulin effectively, promoting healthy blood sugar levels.
- Mood Support: Studies suggest magnesium deficiency may be linked to anxiety and depression.
- Bone Health: Magnesium is essential for strong bones and may help prevent osteoporosis.
Finding the Right Magnesium Supplement (Note: Consult your doctor before starting any supplements)
With various magnesium supplements available, choosing the right one can be confusing. Here’s a glimpse into five popular options:
1. NOW Supplements, Magnesium Citrate 200 mg – 250 Tablets
NOW Supplements Magnesium Citrate provides a highly bioavailable form of magnesium that is easily absorbed by the body. Magnesium citrate is a gentle laxative that can help to relieve occasional constipation.
Ingredients:
Magnesium (as Magnesium Citrate) 200 mg
Key Ingredients:
Magnesium Citrate: A highly bioavailable form of magnesium readily absorbed by the body.
Benefits:
- Supports muscle function
- Supports nerve transmission
- Supports blood sugar control
- Supports blood pressure regulation
- May help to relieve occasional constipation
Dosage:
- Take 2 tablets daily, ideally alongside a meal.
Additional Information:
- Non-GMO
- Suitable for vegans
Key Ingredients:
- Magnesium (as Magnesium Citrate) 400 mg
Other Ingredients:
- Gelatin (capsule)
- Vegetable Magnesium Stearate
Product Highlights:
- Non-GMO
- Vegan
- Kosher Certified
- Gluten-Free
- Soy-Free
- Dairy-Free
- Available in 60-120 count caplets
Benefits:
- Supports stress relief.
- Supports bone health.
- Supports heart health.
- May help with digestive system regulation.
- May improve sleep.
Additional Information:
- Users have rated the product favorably.
Key Ingredients:
- Magnesium (as Magnesium Oxide) 300mg
Other Ingredients:
- Gelatin (capsule)
Product Highlights:
- 300mg of magnesium oxide per capsule
- 100 capsules per bottle
- Made with gelatin capsules
Benefits (as claimed by the product):
- Supports normal heart function
- Supports bone formation
Other benefits (reported by users):
- May help with relaxation and sleep
- May help with migraines
Jarrow Formulas Magnesium Optimizer is a dietary supplement formulated with a synergistic blend of nutrients to promote optimal magnesium levels.
Key Ingredients:
- Magnesium
- Taurine
- P5P
- Vitamin B6
Benefits:
- Supports bone health and muscle function.
- Supports nerve function.
- May support exercise and endurance activities.
Key Ingredients:
- Magnesium (as Magnesium Glycinate Lysinate Chelate) 100 mg
Other Ingredients:
- Microcrystalline Cellulose
- Vegetarian Capsule (Hydroxypropyl Methylcellulose)
- Silicon Dioxide
- L-Leucine
Product Highlights:
- 100mg of chelated magnesium per serving (2 tablets) for high absorption.
- 240 tablets per bottle
- Uses TRAACS, a patented form of chelated magnesium for better bioavailability.
- Non-GMO, Gluten-Free, Soy-Free, and Vegan.
Benefits (as claimed by the product):
- Supports bone health and muscle relaxation.
- Promotes healthy sleep.
- Helps maintain a normal, regular heartbeat.
- May improve overall cardiovascular health.
How to use Magnesium Citrate:
- Take Magnesium Citrate with food to help with absorption and avoid stomach upset.
- Start with a low dose of Magnesium Citrate and gradually increase the dose as needed.
- If you experience diarrhea, reduce the dosage.
Precautions:
Pregnant or lactating women should consult with a healthcare professional before taking Magnesium Citrate. Persons who have kidney disease must consult with a healthcare professional before using Magnesium Citrate.
Disclaimer:
This information should not replace professional medical advice.