Best Magnesium Supplement Consumer Reports 2024

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Magnesium is the fourth most abundant element in your body and one of the seven essential minerals we cannot live without. It 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.

Moreover, many studies suggest that 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. However, the only research that shows these vitamins help people sleep better has been done on older adults.

Best Magnesium Supplement Consumer Reports

From Drugs.com - 
User Reviews For Magnesium Oxide

May 2023 | Magnesium Oxide - I have tried anything to treat my severe constipation. Miralax stopped working, Magnesium Oxide is very potent in my case. Takes care of the constipation with no side effects.

October 2015 | Magnesium Oxide - I am taking digestive advantage constipation formula which has 400 mg of magnesium oxide. It is absolutely the only thing that has ever helped me with constipation and never cramps and is completely reliable daily. The best thing ever. I am sure plain Magnesium oxide 300 mg would do the same if they should stop making this. This has been a Godsend now for a year and a half. Like clockwork...

From WebMD.com - 
User Reviews For Magnesium

March 2022 | Magnesium Citrate - I'm 64 and have had RLS off and on for over 10 years. I started taking 165 mg of Magnesium Citrate daily. This is a low dosage because I already eat plenty of vegetables containing Magnesium... There are some evenings I take a second dose if the RLS is acting up. I've noticed on those nights, not only does it stop the restless leg, I also fall asleep faster and stay asleep longer. I use an inexpensive brand (Spring Valley) gummy chewables.

January 2022 - After about 1 month, my restless leg syndrome was under control. No more severe pains when in bed. I am 66 years of age.

September 2017 - Magnesium helps with sleeping at night. It doesn't make it easy but it makes it possible.

July 2017 - Leg and foot cramps were keeping me awake at night. I tried everything. Even pickle juice and yellow mustard. The pickle juice helped for a while, but the cramps were becoming more frequent. I found out about the magnesium. I've been taking 200 mg per day to start and happy to report that it has been working. Since I'm not getting the cramps at night anymore I sleep for 4 hours straight now - and feeling so much better!

From Reddit.com - Best Magnesium Supplement Consumer Reports

March 2023 - Currently on doctor’s advice I’m taking prescribed Vitamin D as I have low Vit D levels. Also been prescribed Folic acid due to folate levels. I’m wondering whether to take Magnesium, yet are various types which I’m unsure of. Any advice would be appreciated.

a. JohnCrescendo
  • Malate (150mg) and Orotate (32mg) in the morning, an hour before workout. Helps with energy and mental fatigue.
  • Taurate (112mg) and Mag-Glycinate (100mg), and sometimes I’ll add an extra Taurate for sleep.
  • Citrate gives me the runs. Very good for constipation. 
  • Oxide does nothing. L-Threonate had no noticeable effect on anything (other than my wallet).
Each form has it’s benefits and I think this stack does the job for me.

b. elijahdotyea
Took L-threonate for a year. I ended up feeling dependent on it, and felt real slow if I forgot to take it. Switched to Magnesium Glycinate and it's been much better, probably bc it doesn't cross the BBB.

c. Jackson3125
I take Glycinate because it is the form that supposedly helps with sleep the most. Don’t take too much though or you will have some digestive issues.

d. EMarieHasADHD
Malate is good for energy (my favorite). Taurate is great for heart health and anxiety (2nd favorite). Orotate is good too. I take all 3 throughout the day. People can react differently to different forms, though. Try one and see how it goes. You can try a different form if you don’t like it.


Best Magnesium Supplements

Types of Magnesium

It's important to note that while there is some evidence support that magnesium supplements have lots of benefits, individual responses can vary. If you're planning on taking magnesium supplements, talk to your doctor first, especially if you have any current health issues or are taking other medications.

source: thedizzycook.com

Related: Types of magnesium

A. Magnesium L-Threonate Supplement – Memory, Focus & Overall Cognitive Performance Boost
1. Life Extension Neuro-Mag Magnesium L-Threonate
2. Designs for Health NeuroMag – Chelated 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. Nature Made Magnesium Oxide 250mg


FAQs

1. Signs of Magnesium Deficiency

Magnesium deficiency can cause:
  • low appetite
  • nausea and vomiting
  • fatigue and weakness
  • muscle spasms or tremors
  • abnormal heart rhythms
It's crucial to remember that different people may experience different symptoms, and some may not show any obvious signs of a magnesium deficiency. See a healthcare provider if you think you may be deficient in magnesium for advice on proper testing and treatment.

2. 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.

3. 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



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