15 Best Magnesium Supplements of 2024

Magnesium is one of the seven essential minerals we cannot live without. Magnesium is also a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation (NIH).

An essential dietary mineral, it is a required mineral co-factor in over 300 enzymes in the body. Since over 68% of Americans are magnesium deficient, this would be a good mineral to start consuming.

Magnesium is also a component necessary for the activation of vitamin D, and without sufficient amounts of it, your body cannot properly utilize the vitamin D you’re taking. 

Best Magnesium Supplements 2024 - Summary

A. Magnesium L-Threonate Supplement – Memory, Focus & Overall Cognitive Performance Boost
1. Life Extension Neuro-Mag Magnesium L-Threonate

B. Magnesium Glycinate Supplement – Helps with Sleep, Anxiety & Muscle Relaxation
3. Doctor’s Best High Absorption Magnesium Glycinate Lysinate
4. Deal Supplement Magnesium Glycinate
5. Nature Made Magnesium Glycinate

C. Magnesium Taurate Supplement – Great for Cardiovascular Health
6. Natural Rhythm Magnesium Taurate
7. Cardiovascular Research Magnesium Taurate

D. Magnesium Malate – Good for Fibromyalgia and Boost Energy
8. NOW Supplements Magnesium Malate

E. Magnesium Citrate Supplement – Treat Occasional Constipation on a Short-Term Basis
9. LES Labs Magnesium Citrate, Non-GMO Supplement
10. Pure Encapsulations Magnesium (Citrate)

F. Magnesium Oxide Supplement – Commonly Used For Constipation
11. Nutricost Magnesium Oxide 750mg

12. Sundown Magnesium Oxide 500mg
13. Nature Made Magnesium Oxide 250mg

G. Magnesium Complex
14. Benevolent Nourishment Magnesium Complex

H. Multivitamin with Magnesium
15. Nature’s Bounty Immune 24 Hour

A. Magnesium L-Threonate Supplement – For Memory, Focus & Overall Cognitive Performance Boost

Some animal studies have found that magnesium threonate is more effective at increasing magnesium ions in the brain and improving cognitive function than magnesium sulfate. 

Our favorite form of magnesium is L-threonate, as it appears to make its way into your brain the best. Therefore, doctors may recommend magnesium L-threonate to normalize an individual’s magnesium levels and for potential benefits to the brain.

1. Life Extension Neuro-Mag Magnesium L-Threonate

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Ratings: 4.5 out of 5 – more than 17,000 global ratings.

#4 Amazon Best Seller in Magnesium Mineral Supplement Category.

Best Magnesium Supplement for Brain Health

– MAGNESIUM L-THREONATE HELPS YOUR BRAIN WORK BETTER:
Your daily activities demand focus and attention. Still, over time, the little details can slip your mind and you find yourself looking for sunglasses that are on your head. That’s where our formula comes in! Our magnesium L-threonate is easy for your body to absorb into the nervous system and your brain, where it helps maintain the crucial connections between your brain cells.

– MAINTAIN IDEAL MAGNESIUM LEVELS:
Magnesium does wonders for your brain, but it’s also important to more than 300 biochemical reactions in your body. Unfortunately, most of us don’t get enough magnesium from our diets, and optimal levels begin to decline as we age. That’s why supplementing with (easy-to-absorb) magnesium is a great complement to your healthy lifestyle choices, especially over time!

– INGREDIENTS MATTER:
Sourced using only the finest raw ingredients with the purity and potency your body deserves. The majority of our products are non-GMO, gluten-free and manufactured in the USA—and a Certificate of Analysis is available for every product we produce.

Life Extension Neuro-Mag Magnesium Supplement for Brain Fog Review

Morning of Day 4 the brain fog is gone. After 3 years of the cloud living in my consciousness slowly putting me to sleep, I have taken initiative and made the effort to stop the numbing effects of whatever it is that is slowing me down and not caring. THIS is Working and working fast. I am not a paid or bribed in any way to write a review. I want to raise my hand for all of those who seek a genuine review in a sea of unilateral bribe contracts across google. So far, this is a true product. I will write again for I predict my functioning may get better with continued use. Awesome I recommend Neuro-mag🎁

B. Best Magnesium Glycinate Supplement – Helps with Sleep, Anxiety & Muscle Relaxation

Magnesium Glycinate helps with sleep, anxiety and inflammation. This type of magnesium does not induce a laxative effect.

2. Doctor's Best High Absorption Magnesium Glycinate Lysinate

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Ratings: 4.6 out of 5 – more than 60,000 global ratings

#2 Amazon Best Seller in Magnesium Mineral Supplement Category

Best Magnesium Supplement for Anxiety

– High absorption magnesium glycinate:
High Absorption Magnesium uses a patented, organic, chelated delivery form of magnesium to optimize bioavailability and GI tolerance. It is not buffered and is more absorbable than magnesium oxide.

– Better absorbability:
Magnesium Glycinate – 2.3x greater than magnesium carbonate, 3.6x greater than magnesium sulfate, 6.0x greater than magnesium oxide, Chelated magnesium is absorbed faster and at a higher rate than ionic salts. Helps promote high magnesium retention in the body. Better tolerated, minimizes laxative effect — even at therapeutic doses. TRAACS (The Real Amino Acid Chelate System), not a synthetic chelate. Water soluble.

– Magnesium health benefits:
An essential dietary mineral, magnesium plays many important roles in the body.

– Not all “Amino acid chelates” are true chelates :
High Absorption Magnesium is made with Albion minerals TRAACS, 100% not buffered. Albion unique chelated mineral, scientific process turns elemental minerals form into an absorbed nutrient that’s gentle on your stomach with no laxative effects.

Best High Absorption Magenesium Glycinate Lysinate also come in powder form:
Doctor’s Best High Absorption Magnesium Powder > Check on Amazon

Doctor’s Best Magnesium Glycinate Lysinate for Anxiety Review

This has literally changed my life! No more paralyzing anxiety, chronic pain, muscle spasms, or insomnia. If you suffer with depression and/or anxiety, no matter how bad it is, TRY THIS! It is a game changer. Wish I found out sooner…and I’m a physician!!!


3. DEAL SUPPLEMENT Magnesium Glycinate 750mg For Healthy Mood & Sleep



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Best Magnesium Supplement for Sleep

– Magnesium Glycinate Capsules with Vitamin C:
Magnesium glycinate 750mg per capsule, added with vitamin C to support Immune system. Made with pure magnesium glycinate powder, only one capsule per serving, easy to take and up to 200 Days Supply.

– Maximum Absorption Magnesium Bisglycinate:
Deal Supplement magnesium supplement,100% chelated magnesium glycinate pills for higher absorption, it is not buffered and more Bioavailable. magnesium glycinate is the easiest form of elemental magnesium for the body to absorb.

– Essential Mineral for the Body:
Magnesium Pills is an Important nutrient needed to ensure that the body stays healthy. It is essential for many physical processes, including supporting muscle cramp and promoting deep & restful sleep, also the production of proteins & bones, heart health.

– Quality Ensured:
Proudly manufactured in USA, gluten free, dairy free, Non-GMO, No preservatives, No tree-nuts, No sugar, 3rd party tested

Ratings: 4.6 out of 5 – more than 2,800 global ratings

Deal Supplement Magnesium Glycinate for Sleep Review

It has improved my sleep, calms my muscles and regulates my bowl movement. Typically I need 600-700 mg of magnesium. Other products are 150mg per capsule. This one is 750mg per capsule. By using this product, I can take one instead of 4-6 capsules which has helped me tremendously in taking my supplement regularly. That’s the best thing about this product.

Related: NOW: Magnesium Supplements On Amazon Fail Tests

4. Nature Made Magnesium Glycinate - Supports Muscle Relaxation

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Best Magnesium Supplement for Leg Cramps

– AN ESSENTIAL MINERAL:
Magnesium is an essential mineral that plays a role in over 300 important reactions in the body.

– HIGH ABSORPTION MAGNESIUM GYCINATE FOR 30 DAY SUPPLY:
100% chelated. Contains a 30-day supply, 60 Magnesium Glycinate capsules, 2 per day. Adults take 2 capsules daily, with water and a meal.

– GENTLE ON THE STOMACH:
Specially formulated for better GI tolerance. No color added, no artificial flavors, gluten-free.

Ratings

4.6 out of 5 – more than 1,100 global ratings

Nature Made Magnesium Glycinate for Leg Cramps Reviews

I like this med because it does keep my legs from severely cramping in the middle of the night. Since I started taking it
Which was about 3 weeks ago, I’ve only had one minor little cramp in my calf in the middle of the night. So they definitely
Work but it has to be magnesium glycinate, not citrate in case some one who reads this wants to try Magnesium too.

C. Magnesium Taurate Supplement – Great for Cardiovascular Health

A study was designed to evaluate the antihypertensive activity and cardioprotective effects of magnesium taurate against cadmium chloride (CdCl2)-intoxicated albino rats. The results suggest that magnesium taurate has prominent antihypertensive and cardioprotective activity via its potent antioxidant activity and can be used as a nutrition supplement to improve the cardiovascular health.

5. Natural Rhythm Magnesium Taurate

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Magnesium Taurate helps support and maintain a healthy heart rhythm – Best Magnesium Supplement for Heart Health

– OPTIMAL ABSORPTION:
Our Premium Magnesium Taurate is chelated for better absorption compared to other forms of Magnesium to better support and maintain a healthy heart rhythm.

– HEALTHY HEART FORMULA:
Low levels of Magnesium can cause heart palpitations, heart arrhythmias, leg cramps, muscle twitches, and restless legs. Supplementing with Magnesium Taurate can be beneficial for your cardiovascular and nervous system and is designed for optimal absorption and effectiveness!

– HIGH QUALITY INGREDIENTS:
Our Magnesium Taurate is easy on your stomach (unlike Magnesium Oxide, Magnesium Citrate and other forms of magnesium)! We pack 150mg of elemental magnesium into a single size 0 pill making this easy to swallow!

– ANTI-INFLAMATORY:
Magnesium taurate contains an amino acid called taurine, which has a calming, neuroprotective, and anti-inflammatory effect in the brain.

– ALWAYS TESTED & cGMP CERTIFIED:
All our products are produced in the United States at a FDA registered, cGMP and Safe Quality Foods certified facility. Every product is gluten-free, NON-GMO, and vegetarian. Each one is also tested for heavy metals to ensure the highest quality!

Ratings

4.6 out of 5 – more than 450 global ratings

Natural Rhythm Magnesium Taurate Reviews

I can’t take meds for arrhythmia. open heart surgery 2002 and 2004 with serious afib after; more than a dozen times a day. Cardiologist said take 500 mg. magnesium a day. I took magnesium oxide because it was in the store. Improved but didn’t solve the problem. Had to quit driving. Was falling, striking my head. Had a bleed in my brain from repeated blows. Over 17 years switched to magnesium citrate, increased the dosage. Had improvement in frequency but still afib.

Finally got “Magnesium Miracle”. Read Magnesium Taurate is best for afib; Magnesium Malate for osteoporosis. I had multiple broken bones starting in childhood. Now taking Mag. Taurate 2X a day and Mag Malate 2X a day. Afib stopped THE DAY I STARTED TAURATE. And I feel stronger, no broken bones & only 2 mild afib incidents since Oct. ’18, not to the point of passing out.

6. Cardiovascular Research Magnesium Taurate

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Best Magnesium Supplement for Cardiovascular Health

A Dietary Supplement Kosher Economical Formulas Magnesium Taurate is a scientifically designed amino acid-mineral complex which ensures maximal bioavailability of the essential macromineral, magnesium. Magnesium Taurate is a fully reacted complex and not simply a blend of the two materials.

– A Dietary Supplement
– Kosher
– Economical Formulas

Cardiovacular Research Magnesium Taurate Reviews

My Dr. prescribed it for a heart problem-a prolonged qt. The Mayo clinic also listed it along with heart medicines. It has been 3 years and I am still here.

D. Magnesium Malate – Good for Fibromyalgia and Boost Energy

Fibromyalgia is a persistent pain and tenderness condition that affects muscles throughout the body. According to certain studies, magnesium malate may assist to ease the symptoms.

7. NOW Supplements, Magnesium Malate 1000 mg

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Best Magnesium Supplement for Fibromyalgia

– ELEMENTAL MAGNESIUM:
Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission and bone mineralization.

– NERVOUS SYSTEM SUPPORT*:
It is a required cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty acid synthesis, protein synthesis, and glucose metabolism.

– KREBS CYCLE INTERMEDIATE:
Malate is an important Krebs cycle intermediate, indicating that it is an important molecule in the production of cellular energy derived from carbohydrates.

– GMP QUALITY ASSURED:
NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).

Ratings

4.6 out of 5 – more than 900 global ratings

NOW Supplements Magnesium Malate Review

I do have to say after many years of dealing with Fibromyalgia pains….I turned to prescriptions for years and even on those awful days I used Vicodin to help. However, with the use of just this mineral and still occasionally need the Vicodin, I’m actually doing better. not saying this is a cure (wish it were) but now the pain is more tolerable overall. I do recommend ANYONE who suffers from Fibromyalgia to give this a go and you’ll see in week a difference.

Related: NOW: Magnesium Supplements On Amazon Fail Tests

Magnesium Citrate vs Magnesium Oxide for Constipation

Both magnesium citrate and oxide are useful as laxatives. However, According to University of Maryland Medical Center, magnesium citrate is better absorbed in the body which may them work more effectively.

However, both types of magnesium should be used with caution. It's not a good idea to use it as a laxative if you have nausea, vomiting, or stomach pain. 

Because people with IBS frequently feel gastrointestinal pain, magnesium should be used with caution and only after consulting with a doctor.

Magnesium citrate is also an “antidote” to oxalate that can be helpful if you’re struggling with oxalate toxicity or just happened to eat a high-oxalate meal. Magnesium citrate should be taken with meals. This way absorption of any oxalate in the meal will be impaired. (R)

E. Magnesium Citrate Supplement – Treat Occasional Constipation on a Short-Term Basis

Magnesium citrate is a short-term treatment for occasional constipation. Magnesium citrate is in a class of medications called saline laxatives. It works by causing the stool to be water-retained. This improves bowel movement frequency and softens the feces, making it easier to pass.

8. LES Labs Magnesium Citrate, Non-GMO Supplement

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Best Magnesium Supplement for Constipation

– HIGH LEVELS OF ELEMENTAL MAGNESIUM:
Each capsule contains 750mg of Magnesium Citrate, providing 225mg of elemental magnesium.

– SUPPORTS ENERGY PRODUCTION:
Magnesium Citrate is a highly bioavailable source of magnesium and supports energy production.

– PROMOTES STRESS RELIEF.
Magnesium helps to relieve stress and anxiety. Many individuals are deficient in this essential nutrient.

– MUSCLE AND NERVE FUNCTION:
Provides crucial support for muscle contraction, nervous system function and bone mineralization.*

Ratings

4.6 out of 5 – more than 2,300 global ratings

LES Labs Magnesium Citrate Reviews

I wish I didn’t have to take this to have a bowel movement, but I do. I’ve tried other brands and had some success but this product never fails. I was taking a prescribed medication but honestly it was a hassle to keep going back to doctor for refills/checkups. I take this every night before bed, and within 15-20 min of waking up in the morning, I’m in the bathroom.

9. Pure Encapsulations Magnesium (Citrate)

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– Overall Health & Nutrient Metabolism:
This vital mineral helps the metabolism and utilization of many essential nutrients, including vitamin B6, vitamin C, and vitamin E.

– Energy & Bone Support:
Magnesium is necessary for the metabolism of carbohydrates, amino acids and fats, as well as for energy production and the utilization of calcium, phosphorus, sodium and potassium.

– Pure Quality:
Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.

– Pure Difference:
What makes us different isn’t just our process or what goes into our supplements — what we leave out matters, too. Pure Encapsulations products are FREE FROM wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.

Ratings: 4.7 out of 5 – more than 7,500 global ratings

Nature Made Magnesium Glycinate for Constipation Review

This product was recommended by my ND to help with my constipation. I figured out the dose I need with a little trial and error and take every night before bed. I have been regular every day (it really does feel like a Christmas miracle compared to how I was before). Another doctor had me on addictive laxatives, but these are much better and non addictive. I haven’t tried other brands, but I’m sticking with this one due to results and its purity. Highly recommend for anyone struggling with constipation!

F. Magnesium Oxide Supplement – Commonly Used For Heartburn / Constipation

Magnesium oxide has been used as a laxative for many years, and its main action is to soften stiff stools. Due to the increased availability of newer medications for treating constipation, scientific evidence has emerged supporting the use of magnesium oxide, which is easy to administer, inexpensive, and safe.

Drugs like magnesium oxide, on the other hand, are still administered primarily on empirical knowledge, and more systematic research is still needed.

10. Nutricost Magnesium Oxide 750mg

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– Extra Strength Magnesium Oxide Supplement
– 750mg of Magnesium Oxide Per Serving (420mg of Magnesium)
– 240 Capsules Per Bottle
– Non-GMO, Gluten Free
– Made in a GMP Compliant, FDA Registered Facility

Ratings

4.5 out of 5 – more than 2,450 global ratings

Nutricost Magnesium Oxide for Constipation Reviews

This Magnesium works really well! I found out a long time ago that if you have constipation problems magnesium oxide is the ticket! Not just any magnesium, it has to be magnesium oxide. I take 2 every night and it also helps you relax before bed. I’m very happy with this brand and the price for the amount of pills you get! Also they are capsules which I prefer.

11. Sundown Magnesium Oxide 500mg

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– MUSCLE & NERVE HEALTH:
Magnesium supports hundreds of important chemical reactions in your body, especially ones important to nerve and muscle health.

– BONE & JOINT HEALTH:
Magnesium promotes healthy bone density & strength.

– CALM & RELAXATION:
Magnesium helps regulate chemicals in your body to calm your nervous system; helps alleviates occasional stress, anxiety, and headaches.

– CELLULAR ENERGY PRODUCTION:
Magnesium helps your body turn food into energy; may improve exercise recovery, reduce muscle fatigue; get relief from muscle cramps so you can enjoy your active lifestyle.

– HEART & DIGESTIVE HEALTH:
Magnesium helps maintain normal blood pressure, blood circulation and support healthy heart function; maintains optimal digestive health

– CLEAN & TRUSTED SUPPLEMENT
Non-GMO and free of artificial flavors; gluten-free, wheat-free, dairy-free, lactose-free. Moreover, Sundown products are always third-party tested for safety, quality and purity. We are a proudly American company with millions of happy customers since 1977

Ratings
4.7 out of 5 – more than 21,000 global ratings

12. Nature Made Magnesium Oxide 250 mg

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– Muscle support supplement:
A 200 count bottle of Nature Made Magnesium Oxide 250 mg Tablets for a 200-day supply to provides an essential nutrient to support nerve, muscle and heart health, as well as teeth and bone health. This Magnesium dietary supplement supports muscle relaxation and helps convert food into cellular energy.

– Safe ingredients:
These Nature Made Magnesium tablets are gluten free and contain no synthetic dyes, no artificial flavors. #1 Pharmacist Recommended Vitamin & Supplement Brand

These statements have not been evaluated by the Food and Drug Administration; this product is not intended to diagnose, treat, cure, or prevent any disease

Ratings
4.8 out of 5 – more than 8,400 global ratings

G. Magnesium Complex

13. BiOptimizers Magnesium Breakthrough Supplement 4.0 - Has 7 Forms of Magnesium

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- Magnesium Breakthrough Contains Every Key Form of Magnesium, in Exactly the Right Ratio.

- NO SYNTHETIC INGREDIENTS: All Magnesium Breakthrough ingredients are naturally derived. There are no preservatives, no mercury, lead, arsenic, or fluoride - all of which are commonly found in other supplements.

Ratings: 4.4 out of 5 – more than 6,000 global ratings (Amazon)

14. Benevolent Nourishment Magnesium Complex 500mg

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– The best magnesium complex:
This premium supplement contains 500mg of pure magnesium blend — magnesium oxide, magnesium citrate, magnesium taurate, magnesium bisglycinate chelate (TRAACSⓇ), and magnesium aspartate. Each type provides unique health benefits like pain relief and quality sleep, and you get all of them in one supplement instead of buying multiple supplements. Most other formulas only have 1-2 types so with ours, you get more value for your money!

– Get rid of aches and pains:
Our Magnesium Complex supports your muscles, prevents cramps, and reduces headaches! Not only that, it also promotes calmness and better sleep, relieves stress and anxiety, supports your heart, improves digestion, and increases energy levels – all in one daily capsule!

– Keep calm and sleep better:
Magnesium helps ease stress and calms your mind so you can enjoy a relaxing, rejuvenating sleep. Finally, get the rest you need and wake up feeling refreshed and energized – ready to take on anything!

– Max absorption and gentle on the gut:
Our supplement contains patented magnesium bisglycinate chelate (TRAACSⓇ), formulated to survive stomach acid for maximum absorption and benefits. It’s easy on the stomach, to provide you with pain and stress relief without the discomfort.

– Formula you can trust:
With Magnesium Complex, rest assured that you’re getting a superior quality supplement formulated by doctors and complying with strict GMP guidelines. This vegan and non-GMO supplement is safe and tested for purity and potency by a third party laboratory. You deserve the highest quality supplements to improve your health!

Ratings: 4.7 out of 5 – more than 2,000 global ratings

Benevolent Nourishment Magnesium Complex Review

Since taking this magnesium complex for a couple weeks, I am so pleased that I now get at least 6 hours of restorative, restful sleep. Having suffered many many years with debilitating insomia and restless legs, the great results I have experienced are AMAZING! Waking up rested and having mental clarity again is so awesome. I have also had a noticeable decline in stress and anxiety issues which had developed after years of sleeplessness. I love this product and highly recommend it.

H. Multivitamin with Magnesium

15. Nature's Bounty Immune 24 Hour

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– THE ONLY VITAMIN C WITH 24-HOUR IMMUNE SUPPORT:
Nature’s Bounty Immune 24 Hour plus contains 1000mg of Ester-C, the only clinically studied Vitamin C with 24-hour immune support. Ester-C lasts up to 2x longer than regular Vitamin C

– PLUS VITAMIN D & ZINC, WITH ELDERBERRY AND ECHINACEA:
Immune 24 Hour plus provides Vitamin D, Vitamin A and Zinc for extra immune plus antioxidant support. Also contains Elderberry and Echinacea, plus 9 essential nutrients to help keep you healthy

– SUPPORTS UPPER RESPIRATORY HEALTH:
Highly bioavailable Ester-C can increase Vitamin C levels in the body, which is important for white blood cell function, contributing to the health of the upper respiratory tract. Health Concern: Immunity Support

– NON-GMO FORMULA:
Nature’s Bounty Immune 24 Hour plus is Non-GMO and contains No artificial flavor or artificial sweeteners, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, sodium free

– RAPID RELEASE SOFTGELS:
For adults, Take 2 softgels daily, preferably with a meal

During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers’ recommendations, when provided.

Ratings
4.7 out of 5 – more than 4,150 global ratings

Benefits of Magnesium

Magnesium is a mineral that plays a role in a number of vital biological functions. It is involved in muscle and neuron function, blood pressure and blood sugar regulation, and even bone and DNA formation.

Magnesium may help you sleep better. It aids in the activation of mechanisms that quiet and relax you, and it plays a key part in your nervous system. It may also aid in the relief of anxiety and depression, both of which can disrupt sleep. The only research that shows these vitamins help people sleep better has been done on older adults.

Moreover, on January 10, 2022, FDA announced in a letter of enforcement discretion a new qualified health claim for magnesium and reduced risk of high blood pressure.

Read more: Magnesium 101: Benefits, Dosage and Side Effects

Types of Magnesium

One of the biggest misconceptions about magnesium is that you just “need more” of it and you’ll be healthy and optimized.

But the TRUTH is, there are many different types of magnesium — and each plays a critical role in different functions in your body.

source: thedizzycook.com

Related: Types of magnesium

Frequently Asked Questions (FAQs)

1. What food is highest in magnesium?

• Avocados.
• Seeds and nuts: Almonds, Cashews, Flaxseed, Peanuts, Pumpkin seeds.
• Fatty fish.
• Legumes: Black beans, Edamame, Lima bean.
• Fiber-rich whole grains: Quinoa, Shredded wheat.
• Fruits and berries: Papaya, Raspberries, Tomato, Cantaloupe, Strawberries and Watermelon.
• Leafy Greens: Spinach, Swiss chard, Turnip greens, Beet greens, Collard greens, Broccoli, Brussels sprouts, Kale, Bok Choy, Romaine lettuce.

2. Magnesium Recommended Dose

The recommended dietary allowance for magnesium is 310 to 420 mg per day depending on your age and sex, but many experts believe you may need 600 to 900 mg per day, which is more in line with the magnesium uptake during the Paleolithic period.

As noted in Open Heart:
“Investigations of the macro- and micro-nutrient supply in Paleolithic nutrition of the former hunter/gatherer societies showed a magnesium uptake with the usual diet of about 600 mg magnesium/day …

This means our metabolism is best adapted to a high magnesium intake … In developed countries, the average intake of magnesium is slightly over 4 mg/kg/day … [T]he average intake of magnesium in the USA is around 228 mg/day in women and 266mg/day in men …”

The key to effectively using higher doses, however, is to make sure you avoid loose bowels as that will disrupt your gut microbiome, which would be highly counterproductive.

Magnesium Dose for Kids

> Toddlers (1 to 3 years old) – 80mg
> Kids (4 to 8 years old) – 130 mg
> Kids (9 to 12 years old) – 240mg

3. Signs of Magnesium Deficiency

Along with the measurement, you should track signs and symptoms of magnesium deficiency, such as..

• Muscle spasms, especially “charley horses” or spasms in your calf muscle that happen when you stretch your leg, and/or eye twitches
• Numbness or tingling in your extremities
• Insulin resistance
• High blood pressure, heart arrhythmias and/or coronary spasms
• Increased number of headaches and/or migraines
• Low energy, fatigue and/or loss of appetite

The Trousseau sign — To check for this sign, a blood pressure cuff is inflated around your arm. The pressure should be greater than your systolic blood pressure and maintained for three minutes. By occluding the brachial artery in your arm, spasms in your hand and forearm muscles are induced. If you are magnesium deficient, the lack of blood flow will cause your wrist and metacarpophalangeal joint to flex and your fingers to adduct.

d. Why Do You Need to Take Magnesium on Keto?

Source: Keto with Magnesium | Why Magnesium is Important on a Low Carb Diet- Thomas DeLauer

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