Magnesium is an important mineral that plays a crucial role in numerous bodily functions, from bone health to maintaining a regular heartbeat. Deficiencies in magnesium can lead to a variety of health issues, making supplementation an important consideration for some. In the UK, the market offers a wide selection of magnesium supplements, each promising to deliver the mineral's benefits effectively.
Choosing the best magnesium supplement involves understanding the different forms available and their respective absorption rates. The efficacy of a supplement can also be influenced by the additional compounds present and the manufacturing processes used. It is essential to consider these factors, alongside your personal health needs, to determine which supplement may offer you the most benefit.
Understanding Magnesium Supplements
When considering magnesium supplements to support your health, it's essential to understand their significance, the various forms they come in, and bioavailability factors which influence how well they are absorbed by your body.
Importance of Magnesium
Magnesium is a crucial mineral that plays a role in over 300 enzymatic reactions in your body, including energy creation, protein formation, and muscle movement. It’s also important for maintaining proper nervous system regulation.
A deficiency might lead to muscle cramps, mood changes, and other health issues. Your diet should provide a good portion of your magnesium intake, with rich sources including nuts and seeds.
Forms of Magnesium
Different types of magnesium are used in supplements and choosing the right one can affect the benefits you receive:
- Magnesium Glycinate: Also known as magnesium bisglycinate, it is highly bioavailable and often suggested for those who need to correct a deficiency without the laxative effect.
- Magnesium Citrate: Known for its bioavailability, this form is commonly used for its laxative effect.
- Magnesium Oxide: Often found in supplements due to its lower cost, although not as readily absorbed.
- Magnesium Chloride: May contain a higher level of bioavailable magnesium and is considered useful for detoxification.
- Magnesium Sulphate: Also known as Epsom salt, it is often used in baths for muscle relaxation.
- Magnesium Malate: Ideal for boosting energy and endurance, magnesium malate is effective against fatigue and suited for those with fibromyalgia, offering high bioavailability.
- Magnesium Taurate: Best for heart health, magnesium taurate combines with taurine to help regulate blood pressure and improve cardiac function.
- Magnesium L-threonate: Distinct for its ability to enhance cognitive functions by crossing the blood-brain barrier, making it optimal for memory and learning improvement.
- Magnesium Chelate: Highly absorbable, magnesium chelate is bound to multiple amino acids, making it stable and gentle on the stomach. Ideal for general supplementation, it supports muscle, nerve function, and overall well-being.
- Magnesium Orotate: Favoured by athletes for its role in energy production and heart rhythm maintenance, magnesium orotate is linked to improved physical performance and cardiovascular health.
Each form serves different needs and preferences. For instance, magnesium glycinate is highly recommended for its bioavailability and quality.
Bioavailability Factors
Bioavailability refers to the proportion of magnesium that is absorbed and utilised by the body:
- Dosage: High doses can decrease absorption efficiency.
- Existing deficiencies: Your body may absorb more magnesium if you’re correcting a deficiency.
- Overall health: Digestive disorders and other health issues can affect absorption.
- Supplement form: As highlighted, certain forms like magnesium citrate and glycinate are more bioavailable.
The bioavailability of a supplement is a key factor to consider for ensuring that you receive the maximum possible benefits of the mineral. When choosing a supplement, capsules might offer convenience and controlled dosage but always check for the type of magnesium it contains to match your needs.
5 Best Magnesium Supplements
Not sure which magnesium supplementation to take? Here are the 5 best magnesium supplements at Proactive Healthcare.
1. Magnesium Glycinate Powder | Seeking Health
If you’re looking for an easy form of magnesium to take, Seeking Health’s Magnesium Glycinate Powder is a great place to start. You can add to water or any beverage of your choice, at any time of day, with or without food.
You just add one scoop of it to a liquid, with an amount recommended by your medical professional. It differs from other magnesium supplements, as the magnesium binds to the amino acid glycine.
This lessens the gastrointestinal (GI) side effects that some magnesium supplements have. What’s more, the glycine in it helps to calm you – improving sleep, stress reduction, and relaxation.
2. Breakthrough 60 Capsules | BiOptimizers
One of the most innovative magnesium supplements we offer is BiOptimizers’ Magnesium Breakthrough Capsules. These have seven forms of magnesium, including magnesium chelate, magnesium citrate, magnesium bisglycinate, and magnesium malate.
By including these various magnesium types, you’ll get all kinds of benefits, such as muscle relaxation, bioavailability, healthy bones and chronic pain relief. You take one to two capsules in the morning, with or without food and the same dosage at night before bed.
As with any new supplement, it’s best to consult a doctor before you start taking them. Some people have found it best to take these with food, whereas others find the supplements are absorbed better on an empty stomach.
3. Magnesium L-Threonate | Cymbiotika
For those wanting a magnesium supplement that helps brain function, Cymbiotika’s Magnesium L-Threonate is an ideal option. Created by a team of scientists at MIT, this supplement is highly absorbable and said to increase brain magnesium levels better than any other form of magnesium.
It comes with 30 15ml pouches, which can be consumed orally at any time of day, whether that’s in your morning coffee or directly into your mouth. Besides Magnesium L-Threonate, it includes coconut glycerin, cold-pressed sunflower oil, sprouted almond oil, vanilla extract, and vitamin E. This makes it a tasty option for magnesium supplementation.
4. Magnesium Malate Powder | Seeking Health
A top form of magnesium for energy production is Seeking Health’s Magnesium Malate Powder. Magnesium malate is a combination of magnesium and malic acid, which is very beneficial for those people who often get migraines and have magnesium deficiency.
Its other benefits may include enhanced exercise performance, improved blood sugar control, and chronic pain reduction. That said, it should be taken in moderation, for example one heaped scoop in a beverage of your choice or as directed by your healthcare professional.
5. Magnesium Glycinate | Nutri Advanced
Some find that magnesium supplements upset their stomachs, and as an alternative we suggest Nutri Advanced’s Magnesium Glycinate Tablets. Magnesium Glycinate is often better tolerated than other forms of magnesium. In addition, it’s also highly absorbable, which improves its efficacy.
What’s more, magnesium in the glycinate form can help with energy production, bone health, and muscle strength. In this form, two tablets can be taken two or three times daily with meals. Each tablet provides you with 100 mg of magnesium as bisglycinate.
What Are the Benefits of Magnesium?
Magnesium plays a pivotal role in maintaining your overall health, from supporting strong bones to ensuring proper muscle and brain function.
Magnesium and Bone Health
Magnesium is essential for bone strength and influences the activities of osteoblasts and osteoclasts, cells responsible for the development of healthy bone structure. Your diet is a cornerstone to providing this mineral which accounts for about 60% of magnesium in your body, residing in the bones.
Studies suggest that adequate magnesium intake is linked to improved bone density, which could potentially reduce the risk of osteoporosis. Incorporate magnesium supplements to your daily routine if your dietary intake is lacking.
Magnesium's Role in Muscle Function
Magnesium's benefits extend to muscle function, where it aids in the contraction and relaxation of muscles. It's integral in maintaining normal muscle function and may help prevent cramps and spasms.
This is especially beneficial for individuals with an active lifestyle or those involved in regular exercise, where muscle recovery is key. A magnesium supplement like magnesium citrate may be helpful for maintaining an adequate level within your body.
Effects on Sleep and Relaxation
Maintaining good sleep quality is another area where magnesium can be of help. It plays a part in supporting relaxation and has been associated with better sleep patterns by influencing the nervous system.
Additionally, magnesium helps regulate neurotransmitters, which send signals throughout the nervous system and brain. This involves the regulation of the hormone melatonin, which guides sleep-wake cycles in your body. A magnesium supplement might be of use to improve your sleep regime.
Cognitive Function and Mood Regulation
Magnesium contributes to normal cognitive function and can influence various neurotransmitter systems linked to mood. It is implicated in brain functions that reduce stress and support mood regulation.
By stabilising neurological functions, magnesium can support your mental clarity and overall mood. Adequate magnesium levels ensure balanced neurotransmitter activities in the brain, which is vital for maintaining mental health. If you're seeking to support your cognitive health, consider including a high-quality magnesium supplement in your diet.
Dosage and Side Effects
When considering magnesium supplements, it's essential to be aware of both the recommended dosages for maximum health benefits and the potential side effects or interactions they may have with other medications. The NHS provides guidelines on recommended daily amounts, making it essential to choose one that fits your dietary requirements and health objectives.
Recommended Dosages
Adults: For males, the maximum recommended daily dose of magnesium is 300 mg, and for females, it's 270 mg. Look for products that clearly state the amount of elemental magnesium and be sure to check the specific dosage recommendations on your supplement, as they can vary between products.
Potential Side Effects and Interactions
While magnesium is generally safe when taken as directed, exceeding the recommended dosage may lead to side effects such as:
- Tiredness
- Nausea
- Diarrhoea
- Abdominal cramping
If you experience these symptoms, it is advised to lower the dosage and consult with your healthcare provider. In addition to this, magnesium supplements can interact with various medications such as bisphosphonates, antibiotics, and diuretics. To avoid these interactions, ensure you take these medications at a different time than your magnesium.
It's crucial to discuss with your healthcare provider before starting any new supplement regimen, especially if you are on other medications or have health concerns.
Additional Ingredients and Allergens
You'll want to verify the label for additional ingredients or allergens that could affect your health or dietary restrictions. Options that are gluten-free and vegan-friendly are widely available to accommodate different lifestyles. It's best to avoid supplements with unnecessary fillers, artificial colours, or preservatives, which may undermine the quality and safety of the product.
Choosing the Right Magnesium Supplement for You
When selecting a magnesium supplement, it's important to consider your unique circumstances, such as your stage of life, dietary choices, and specific health goals or conditions. This will guide you in choosing a supplement that aligns best with your needs.
Considerations for Different Life Stages
- Women and Men: Your gender can influence your magnesium needs. Women, especially those who are pregnant, breastfeeding, or in perimenopause, may require different magnesium forms or dosages. Supplements like MegaMag PeriMeno Plus Magnesium Powder are often recommended due to its high bioavailability.
- Vegans and Vegetarians: As plant-based diets can limit certain nutrients, ensuring an adequate intake of magnesium is essential. Vegans and vegetarians might look for supplements certified free from animal-derived ingredients.
Specific Health Goals and Conditions
Match your choice of magnesium supplement with your broader health goals, considering form, dosage, and additional vitamins or minerals included in the product for a collaborative effect.
- Migraines and Recovery: If you're seeking to manage migraines or enhance recovery post-exercise, magnesium supplements could be beneficial. Research suggests that magnesium can help reduce the frequency of migraines and aid muscle recovery.
- Stress and Anxiety: For those managing stress or anxiety, certain types of magnesium such as glycinate are often utilised for their calming effects.
- Muscle Cramps: To alleviate muscle cramps, look for a supplement that provides a sufficient dose to support muscle function and prevent cramping.
Certifications and Quality Standards
High-quality magnesium supplements often have certifications from respected entities or comply with stringent quality standards. These may include Good Manufacturing Practice (GMP) or verification from independent testing organisations. These certifications are signs that the supplement has been manufactured in a safe and controlled environment, ensuring you receive a product that meets high standards for quality and safety.
Form of Magnesium Supplement
As you explore magnesium supplements, you'll encounter cutting-edge forms that deliver magnesium through your skin or combine various compounds for targeted benefits.
- Topical magnesium sprays and lotions: These come primarily as magnesium oil sprays or lotions, containing magnesium chloride, which is known for its high solubility and ability to be absorbed through the skin. Simply apply it directly to your skin, making it a convenient option for consistent dosing without the need to swallow pills. Our recommended choice is TM Skincare Zechstein Magnesium Oil.
- Magnesium capsules and tablets: Some supplements blend magnesium with herbs such as chamomile or ashwagandha to enhance relaxation and stress relief.
- Powders and dissolvable tablets: These include effervescent magnesium powder that dissolves in water for those who find swallowing tablets challenging. Our recommended choice is Max-Hydrate Endurance Effervescent Tablets.
Frequently Asked Questions
In this section, you'll find targeted responses to common queries about magnesium supplements, addressing efficacy, specific products, and user experiences.
What should be considered when selecting a magnesium supplement for improving sleep quality?
When choosing a magnesium supplement for better sleep, consider the type of magnesium, such as magnesium glycinate, which is highly bioavailable and known for its calming properties. Dosage and form, whether capsule or powder, are also important.
How does using magnesium affect anxiety levels and which supplements are recommended?
Magnesium is linked to reduced anxiety thanks to its role in nerve function and stress regulation. Supplements like magnesium citrate may offer quick absorption and anxiolytic effects.
What are the best dietary sources of magnesium?
Magnesium-rich foods include green leafy vegetables, such as spinach and kale, cruciferous vegetables, like broccoli and Brussels sprouts, and fish, specifically mackerel and salmon. Some other sources are whole grains, legumes, nuts, and seeds.
Wrapping Up
When it comes to selecting the best magnesium supplements, it’s pivotal to consider what you need out of it. So, if you’re looking for vitamins for mood and energy, healthy bones or to improve sleep quality, magnesium is very helpful.
Whether you’re taking magnesium glycinate for its high bioavailability or magnesium citrate for its laxative effect, it’s a fantastic way to improve your health. Just remember to check with your healthcare professional to see which option is best for you.