Magnesium: Supplements | Best Health

Why Magnesium is Essential for Your Health

Magnesium is essential for our body's functions, supporting energy production, muscle and nerve health, and even aiding sleep. Despite its significance, an estimated 75% of U.S. adults are not getting enough magnesium in their diets.

Before buying a magnesium supplement, consult your doctor to ensure you need it. Getting too much magnesium from supplements can cause nausea, diarrhea, and abdominal pain, though obtaining it from food sources is generally safe.

What is Magnesium?

Magnesium is one of the most abundant minerals in the human body, playing a vital role in daily processes like muscle movements and brain function. Studies suggest magnesium may improve symptoms of depression, enhance sleep, and support heart health and blood sugar levels.

Types of Magnesium

There are several types of magnesium supplements, including magnesium aspartate, carbonate, chloride, citrate, gluconate, hydroxide, lactate, oxide, and phosphate. The effectiveness of each type can vary based on how well the body absorbs it.

Natural Sources of Magnesium

Magnesium is found in many foods, including:

• Seeds
• Nuts
• Leafy greens
• Soy milk
• Beans
• Whole grains

If your diet lacks these foods, you may need additional magnesium. However, if you already take a multivitamin with magnesium, consult your doctor before adding a supplement.

Recommended Magnesium Supplements

1. Nature Made

Nature Made offers affordable, USP-verified magnesium citrate soft gels, providing 250 mg per serving. Pros: two forms of magnesium. Cons: only a 60-day supply.

2. Nature's Bounty

Available at major retailers, Nature's Bounty provides 500 mg of magnesium oxide per serving. Pros: 200 tablets per bottle. Cons: magnesium oxide is harder for the body to absorb.

3. Now Foods

Now Foods’ capsules contain a magnesium blend, including oxide, citrate, and aspartate. Pros: multiple forms for better absorption. Cons: does not specify amounts of each type.

4. Garden of Life

This powdered supplement includes probiotics and can be mixed with water. Pros: probiotic benefits. Cons: strong taste and may not dissolve well.

5. Trace Minerals Liquid Magnesium

This liquid supplement is ideal for those who dislike capsules. Pros: easy to measure. Cons: needs to be divided throughout the day and may taste unpleasant.

FAQs

Is it safe to take magnesium supplements daily?

Yes, but consult your doctor first. Recommended daily allowances vary by age and gender.

How much magnesium should you take?

Men aged 19-30 should take 400 mg, while women should take 310 mg. These amounts increase slightly for those over 30.

What are the symptoms of low magnesium?

Symptoms can include fatigue, muscle spasms, abnormal heart rhythms, and nausea.

The information provided here is for educational purposes only and should not replace professional medical advice. Always consult with a healthcare provider for any health-related questions.