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Did you recognize that roughly 50 percent of Americans eat lower than the Estimated Average Requirement for magnesium? (1) Occasionally called the invisible deficiency, this mineral is certainly one we don’t need to ignore. Magnesium is involved in a whole lot of bodily functions, including keeping your heartbeat regular and supporting your immune system. So, if you would like to ensure you’re getting enough, consider magnesium supplements. 

Magnesium supplements are a convenient solution to get this essential element, especially in the event you find following a magnesium-rich eating regimen difficult. Unfortunately, though, even the perfect supplements for bodybuilding and other fitness and health goals aren’t regulated like drugs are. The truth is, practically anyone could determine they need to sell magnesium supplements. Subsequently, we decided to make it easier so that you can bypass the not-so-great decisions and present to you the perfect magnesium supplements in the marketplace today. 

Medical disclaimer: This text is meant for educational and informational purposes only. It shouldn’t be intended as an alternative to medical advice. For health advice, contact a licensed healthcare provider.

How We Selected the Best Magnesium Supplement

Identifying the perfect magnesium supplements was no sure bet, as tons are in the marketplace. We recognize how easy it’s to choose popular ones like Nature Made Magnesium and assume it’ll mechanically meet your needs. Nevertheless, in our journey of speaking with others, conducting heavy research, and even trying nearly a dozen magnesium supplements ourselves, it became apparent that there’s no one-size-fits-all solution. 

At Breaking Muscle, we now have several registered dietitian nutritionists on our staff, they usually helped us narrow down our decisions to make sure our list included something for everybody. We checked out aspects like price, kind of magnesium, whether it was a pill or powdery mix, which complement could be best for whom, and more. We then used our proprietary scoring system to rank each complement on a scale of 1 to five (one being the worst, five being the perfect) based on how easy the pills were to swallow, any unintended effects we experienced, and the variety of pills per dose.

Our team of registered dietitians also helps us create the buying guide at the top of this text, so you’ll be able to understand find out how to find the fitting magnesium complement for you.

Our Top Picks for the Best Magnesium Supplements

Best Magnesium Supplement Overall: Transparent Labs Magnesium Bisglycinate

Pros

• Third-party tested
• Easy formulation
• High source of magnesium

Cons

• Has silicon dioxide 
• Three capsules could also be loads to some

Should you’re out there for a clean, good-quality mineral magnesium product, Transparent Labs offers among the finest dietary supplements you’ll find. 

There’s a reason Transparent Labs tops a lot of our complement lists, like our roundup of the perfect pea protein powders. Unlike other items that include a bunch of unnecessary ingredients, the brand’s magnesium product is straight to the purpose. It’s got practically the entire magnesium you’d need in a day and is freed from artificial sweeteners, artificial coloring, gluten, GMOs, and artificial preservatives. One consumer even said, “I enjoy how this complement helps with my DOMS after heavy lifts or big WODs.”

The Breaking Muscle product testing team tried Transparent Labs Magnesium Bisglycinate for several weeks and agrees with the positive reviews on the brand’s website. She gave it 4.25 stars out of 5, noting that she didn’t experience any unwanted unintended effects. 

When your eating regimen alone isn’t providing you with enough magnesium to fulfill your dietary needs, this complement could prove helpful. One serving supplies 300 milligrams of magnesium bisglycinate, which might meet 70 percent of the day by day value. Based on the Food and Drug Administration (FDA), 20 percent or more on the Nutrition Facts label is taken into account high, so that you’re getting plenty here. 

Many individuals aren’t aware of this, but there are several types of magnesium. Magnesium bis-glycinate chelate (also often called magnesium glycinate) happens to be one in all the higher quality ones. It has high bioavailability, which implies it absorbs higher within the intestines and thus could also be more practical than a few of the others. (2) The truth is, one study showed that one other type of the mineral, magnesium oxide, had an absorption rate of lower than 4 percent. (3) That is definitely lower than ideal and will still end in a magnesium deficiency. 

One Transparent Lab Magnesium Bisglycinate container costs $16.99, which is cheap considering it’s a higher-quality magnesium. There are 90 capsules in total, which looks as if loads at first glance. Nevertheless, it’s only a one-month supply since three capsules equal one serving. This might easily be a deal-breaker for many who don’t like taking pills, especially that many. 

Some consumers could also be wary because it includes silicon dioxide, a natural chemical of oxygen and silicon. Although the FDA sees it as a protected food additive, other agencies fear that it absorbs poorly and desires further research. (4) Nonetheless, this product has the Informed Selection label, meaning it’s repeatedly tested for banned substances and will be safer to eat. 

Best Magnesium Supplement for Men: Lifeforce Magnesium

Lifeforce Magnesium

4.0

• Variety of servings: 30 servings
• Cost per serving: $2.00
• Magnesium per serving: 315 milligrams
• Day by day value: 75 percent
• Form: Tablets

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Pros

• Number of magnesium sources
• High dose of magnesium 
• Vegan-friendy

Cons

• Expensive 
• Could also be difficult to swallow
• Chalky taste

Men on the lookout for a solid magnesium complement might find that Lifeforce Magnesium is their best bet. With 4 several types of magnesium that make up 75 percent of the Day by day Value, it’s hard to pass up. This magnesium dietary complement could be exactly what it’s essential improve exercise performance and energy metabolism. (5) Plus, there are just a few other health advantages which will include it, and there’s research to back it up. 

Now, you could be wondering, what’s so significant a few complement containing 4 sources of magnesium? One needs to be enough, right? Well, yes, but each has its own pros. 

For instance, this product accommodates magnesium bisglycinate, a source of magnesium that’s less prone to create a laxative effect. Then there’s magnesium l-threonate, a source researchers say may improve cognitive abilities by enhancing learning and memory function. (6) As well as, a 2020 study on magnesium n-acetyltaurinate revealed that this source may prevent tissue damage. (7) Research also suggests that this magnesium source may help with heart health. (8)

Even dimagnesium malate may boost RBC (red blood cell) magnesium and alleviate magnesium deficiency symptoms with minimal gastrointestinal symptoms. (9) 

One serving, equal to a few tablets, provides 315 milligrams of magnesium. Men between 19 and 50+ years old require 400 to 420 milligrams of this mineral. Women in the identical age group need 100 grams lower than that.

The rationale men need a greater amount of magnesium is especially on account of testosterone. Testosterone levels fall as men age. This might negatively impact bone health and is linked to hypertension and sort 2 diabetes. (10)(11)  Research shows that increased magnesium intake may increase testosterone production, which could reduce the danger of type 2 diabetes and other age-related complications. (12)(13) 

One 30-serving container of Lifeforce Magnesium costs $60, but signing up for a monthly membership brings it right down to $40. Admittedly, you’ll be able to get a multivitamin gummy that features vitamin D and more for lower than that, which could also be helpful in the event you know you’ve gotten a vitamin D deficiency.

Nevertheless, take into account that you simply’re receiving a better dose of this essential mineral and in addition getting 100 milligrams of Magnolia officinalis bark. A 2017 study shows that the latter may help minimize anxiety, depressive moods, and sleep disturbances. (14)

There are not any product reviews on their website to see how purchasers feel about it, but our product testing staff members tried it for several weeks. They noted that the capsules are chalky and leave a white residue on their hands and in addition commented on how large the pills were — they couldn’t take all three at the identical time. We only rated Lifeforce Magnesium 4 out of 5 stars for these reasons.

RELATED: Best Multivitamin for Men

Best Magnesium Glycinate Supplement: Performance Lab Sleep

Performance Lab Sleep

3.8

• Variety of servings: 30 servings
• Cost per serving: $1.46
• Magnesium per serving: 100 milligrams
• Day by day value: 24 percent
• Form: Capsules

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Pros

• Vegan-friendly 
• Not addictive
• Freed from allergens, soy, and GMOs

Cons

• Size of capsules
• Some report grogginess within the morning

All magnesium is created the identical, right? Not exactly. The Performance Lab Sleep complement uses high-quality magnesium biglycinate and taurate, in addition to Performance Lab’s proprietary NutriGenesis® magnesium.

The latter is exclusive, because it doesn’t require pesticides or herbicides to supply and is grown in a sterile laboratory. Performance Lab believes this approach is significantly better for the environment than mining for minerals, which destroy the landscape and emit greenhouse gases. In addition they think their nutrients absorb higher since their lab-grown ingredients match the structure of natural nutrients in whole foods. 

This product is formulated with ingredients aimed toward improving one’s sleep hygiene. As well as, it’s soy-free, non-GMO, and an excellent alternative for those following a plant-based eating regimen. 

Unlike a few of the other options on the perfect magnesium supplements list, this one doesn’t contain as much magnesium. One serving issues 100 milligrams, which makes up 24 percent of the Day by day Value. While that’s still considered “high,” based on the FDA, relying solely on this shouldn’t be ideal in the event you’re attempting to boost your magnesium intake significantly. You’d also want to make sure you’re consuming enough magnesium-rich foods, like leafy greens and black beans, so that you don’t wind up deficient.

Nonetheless, this essential mineral has been shown to enhance insomnia on account of its relaxant effect. (15) Should you suffer from this issue, Performance Lab Sleep combined with a correct eating regimen may enable you sleep higher.

There’s also the inclusion of tart cherry (Prunus cerasus), l-tryptophan, and organic sea buckthorn. The info surrounding tart cherry implies that it increases exogenous melatonin, which can enhance sleep duration and quality. (16) L-tryptophan, an amino acid present in plant foods and animals, is converted into melatonin, serotonin, and vitamin B6 by the body. An older study found that one gram of this amino acid taken 45 minutes before bed could decrease the time it takes for those with mild insomnia to go to sleep. (17)

Then, sea buckthorn, a plant, accommodates a high content of bioactive compounds, like coumarins and triterpenes. (18) Those phytochemicals are said to advertise sleep, memory, and learning. One consumer who left a review on Performance Lab’s website said, “I get a deep sleep pattern from this product…This mixture really works. The standard is awesome.” 

It’s advisable that individuals take two capsules, equal to 1 serving, half-hour before bedtime and on an empty stomach. The capsules are prebiotic-infused to assist with digestion and absorption.

There are 30 servings within the $44 container. At $1.46 per serving, this may increasingly seem to be loads. But in the event you buy three bottles for $132, you’d get the fourth one free, bringing the fee per serving right down to around $0.91. That is $1.09 less per serving than Lifeforce Magnesium and $1.25 cheaper than NooCube Sleep Upgrade, which we review below.

Best Magnesium Supplement for Women: Thorne Magnesium Bisglycinate

Pros

• NSF-Certified for Sport
• Powder mix dissolves easily 
• Great quality

The most effective magnesium supplements for ladies, especially pregnant women, is Thorne Magnesium Bisglycinate. This dietary complement only includes two other ingredients outside of magnesium: citric acid and monk fruit concentrate. As well as, they collaborate with big names, just like the Mayo Clinic, and have partnered with over 10 U.S. Olympic Teams. So, in the event you’re on the lookout for a well-regarded complement you should buy via Amazon, that is an excellent alternative. 

Citric acid is of course present in all citrus fruits and is commonly used as a food preservative. The FDA states that it’s protected to eat so long as producers follow good manufacturing practices. As well as, citrus fruit has been related to increased mineral bioavailability, specifically for magnesium, calcium, and phosphorus. (19) 

Monk fruit concentrate is often used as a food sweetener and can be considered protected by the FDA. One 2019 study even assessed how 1000 milligrams of monk fruit day by day impacts maternal and prenatal development and located no issues. (20)

There are 200 milligrams of magnesium bisglcyinate in a single serving, which makes up 48% day by day value. It’s especially essential to eat enough magnesium while pregnant, as one study showed that magnesium supplementation may decrease pregnancy complications. (21)

This mineral plays a major role in muscle function and the way our nervous system works, and even helps regulate blood sugar. (22) Subsequently, experiencing a magnesium deficiency while pregnant may lead to restricted fetal growth, gestational diabetes, pre-eclampsia, and more. (23) As one female reviewer on Thorne’s website commented, “I actually have muscle spasms and tension and I can tell this makes an enormous difference,” so it might be very helpful for you as well.

But that’s not all. One study assessed how magnesium paired with vitamin B6 could also be an efficient and reasonably priced solution to treat PMS symptoms. (24) Even during menopause, magnesium could also be helpful. During this stage, women produce less estrogen and will develop osteoporosis or experience bone loss. Low magnesium may worsen it. A 2010 study of 20 women found that 1,830 milligrams of magnesium citrate (similar to 290 milligrams of elemental magnesium, which is what magnesium bis-glycinate is created from) could decrease bone loss. (25) 

Should you’re not a fan of pills, you’re in luck. To eat Thorne Magnesium Bisglycinate, add one scoop of the calmly sweetened powder to an eight-ounce glass of water. When a member of our testing team tried it, they noted that it literally tasted like nothing. In addition they felt more relaxed after taking it, though it wasn’t a major change. For that we reason, we gave it 4 out of 5 stars.

The just about $44 container will provide 60 servings, which equals about $0.73 per serving and is a really reasonable price.

For comparison, other magnesium supplements like NooCube Sleep Upgrade also provide 60 servings per bottle but cost greater than $2.00 per serving. Nevertheless, Thorne Magnesium Bisglycinate is gluten-free, while NooCube shouldn’t be. Thorne’s magnesium complement can be dairy-free, soy-free, freed from artificial flavors, and NSF Certified for Sport.

RELATED: Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Magnesium Supplement for Sleep: NooCube Sleep Upgrade

Pros

• 60-day money-back guarantee 
• Made in GMP-Certified Facility 
• Doesn’t contain melatonin

Cons

• Pricey 
• Nutrient label based on E.U. guidance levels

Are you seeking to achieve higher sleep quality? Along with making a sleep schedule and avoiding caffeine before bed, consider adding a complement just like the NooCube Sleep Upgrade. It’s formulated to enable you catch some much-needed zzz’s, made within the USA, and produced in a GMP (good manufacturing practices)-certified facility. Plus, in the event you don’t like their product, they’ll provide you a full refund whenever you return any unused bottles inside 67 days of purchase. 

NooCube Sleep Upgrade has a botanical mix that doesn’t include melatonin, a hormone your brain produces in response to darkness. Many sleep aid products contain melatonin, but some individuals experience undesirable unintended effects, reminiscent of headaches, stomachaches, and itchy skin. As well as, it’s a natural compound it is best to avoid in the event you’re breastfeeding, pregnant, or have an autoimmune condition. Subsequently, NooCube Sleep Upgrade could also be attractive for those on the lookout for other natural ingredients that promote sleep. 

NooCube’s formulation has lemon balm (600 milligrams), lavender (125 milligrams), vitamin D3 (10 micrograms), magnesium citrate (300 milligrams), and calcium (300 milligrams). A pilot study published by the National Institutes of Health found that lemon balm improved insomnia for people with mild-to-moderate anxiety. (26) In 2012, a single-blind randomized study assessed the effectiveness of lavender and located that it improved sleep quality. (27)

Research has also revealed that vitamin D3 plays a job in sleep regulation, as those deficient on this nutrient often have sleep disorders. (28) Calcium intake, too, is linked to fewer sleep difficulties and decreased nonrestorative sleep (NRS), which occurs whenever you get the advisable amount of sleep but still feel unrefreshed whenever you get up. (29)(30) 

One 30-serving container costs $64.99, which is on the dearer side. As well as, one serving equals 4 capsules, whereas many other magnesium supplements require you to take three pills at probably the most. Should you don’t like taking pills, you almost certainly won’t like NooCube Sleep Upgrade. But when that’s not a giant deal to you, aim to take them half-hour before bed.

Lastly, the nutrition label relies on the nutrient reference value, a European guidance level. It’s different from the U.S. version often called the Day by day Value and thus has different criteria. For instance, the NRV suggests 375 milligrams of magnesium, while the Day by day Value is 420 milligrams. 

Best Magnesium Supplement for Weight Loss: Momentous Magnesium Threonate

Pros

• Only a few ingredients 
• Third-party tested
• Easy to swallow

Cons

• Expensive
• Some capsules may arrive opened

Magnesium plays a component in greater than 300 biochemical reactions within the body. Could or not it’s used as a high-quality weight reduction complement, too? Truthfully, more research is required on this area, but when it could actually, you’ll need to go for a premium type of it to make sure optimal safety and efficacy.

That’s where Momentous Magnesium Threonate is available in. It’s great for vegans and freed from soy and gluten. It’s been third-party tested and NSF Certified for Sport, meaning it’s freed from prohibited substances and masking agents and doesn’t have unsafe levels of contaminants. 

Should you’re on the lookout for a product with only a few ingredients, you’ll find it here. Besides magnesium, it has cellulose (the capsules), vegetable stearate, and microcrystalline cellulose. Vegetable stearate is utilized in many supplements to stop the capsules from sticking to the machines during production. Microcrystalline cellulose is a binding and filling agent that helps solidify capsules that may dissolve quickly later. All are considered protected. 

Magnesium threonate, also called Magtein, is a synthesized type of the mineral that’s created by combining magnesium with threonic acid. In 2010, researchers discovered that this type of magnesium might be delivered to brain cells. (31) It’s the one one which can cross the blood-brain barrier and has higher absorption and retention than other forms. (32) 

Data from a 2022 study found that Magtein can improve learning, memory, recall, and cognitive abilities. (33) That very same study noted that magnesium threonate didn’t influence body weight, but one other study observed BMI reductions in participants following magnesium supplementation. (34) Nevertheless, the change in body weight was mainly observed in individuals with a magnesium deficiency, hypertension, an insulin resistance disorder, and/or those that are females. 

One bottle of Momentous Magnesium Threonate is $49.95 and has 30 servings. One serving provides 144 milligrams of magnesium, satisfying 34 percent of the Day by day Value. That is lower than what you’ll find in other products like Lifeforce’s magnesium, nevertheless it should still be a sufficient amount in the event you already eat a number of magnesium-rich foods. It’s meant to be taken 30 to 60 minutes before bed because it has a relaxing effect. One purchaser even attested to this by commenting, “Calms my body and mind for excellent sleep!” 

Best Magnesium Citrate Supplement: Thorne Magnesium CitraMate

Pros

• Reasonably priced 
• Third-party tested
• Higher quality ingredients 
• Most report no digestive issues

Cons

• Some customers experienced insomnia 
• Non-returnable

Definitely, among the finest magnesium citrate supplements you’ll find is provided by Thorne. From choosing the perfect ingredients and using clean manufacturing to undergoing 4 rounds of testing, you’re getting a premium product that customers are raving about on Amazon.  

Thorne’s formula is a mix of magnesium citrate and magnesium malate. Magnesium citrate is often used to alleviate constipation, because it relaxes the muscles and boosts the quantity of water absorbed in your intestines. When these actions occur, it softens stool and thus makes it easier to have a bowel movement. 

There are advantages of magnesium citrate from a workout perspective, too. For instance, some people experience exercise hypertension on account of their endothelial cells being unable to calm down. Experiencing this can be a sign that one’s blood pressure could be increased while at rest, too. Nevertheless, one study found that magnesium citrate could reduce blood pressure while at rest and through exercise. (35) 

Further, a 2021 study found that one dose of magnesium citrate weakens the transmission and perception of pain. (36) Provided that many individuals report experiencing pain, stiffness, and swelling following a workout, it’s very possible that this might help. A customer even commented that this product “helped my weightlifting cramps and improved blood pressure.”

Magnesium malate is a mix of magnesium and malic acid. The latter is a compound which will help with exercise recovery and generating mitochondria ATP (energy production) during aerobic and hypoxic scenarios. (37) 

Thorne Magnesium CitraMate accommodates 135 millgrams of magnesium per serving, which makes up 32 percent of the day by day value. Of that 135 milligrams, 80 is magnesium malate, and 55 is magnesium citrate. 

One container includes 90 servings and is just $18. In comparison with other products where one serving equals multiple pills, it’s nice to see one where you’ll be able to be one-and-done. Plus, it being freed from gluten, dairy, and soy is the cherry on top. 

Best Magnesium Supplement for Muscles: Legion Sucrosomial Magnesium

Pros

• Third-party tested
• No return needed money-back guarantee 
• One capsule = one serving 
• Formulation transparency 
• Very reasonably priced

Whether you would like to bulk up or achieve lean muscle, it’s nice to have something that may enable you along the best way. Seriously, wouldn’t or not it’s nice if there was a complement on the market that might help improve athletic performance and alleviate muscle cramps? Well, Legion offers a Sucrosomial Magnesium complement which will do exactly that, and there are 197 pages of scientific research to back it up. There are customer reviews like this one which help back up their claims, too: “I feel like my sleep has improved and performance within the gym is improved.”

Sucrosomial magnesium is an oral preparation of magnesium oxide that’s covered by phospholipids plus a sucrester matrix. (38) Phospholipids are a kind of lipid that protects cellular structures. They may play a job in reducing oxidative stress and aging-related diseases. (39) A sucrester is a surface-active agent that acts as an absorption enhancer on account of its ability to diminish intestinal barrier resistance. (40) 

Together, phospholipids and sucrose esters create this sucrosomial membrane that enables magnesium ions to cross the intestinal and gastric environment and reach the bloodstream. Interestingly, it could actually do all of this without interacting with intestinal mucosa, so it could actually more effectively absorb within the intestines and increase the bioavailability of magnesium. (41)  

One study found that using Sucrosomial magnesium could improve bone and muscle metabolism within the elderly population. (42)  A 2022 study evaluated how minerals in Sucrosomial forms may impact COVID-19 patients and located that individuals had improved muscle strength and physical performance. (43) One other 2022 study that checked out magnesium supplements usually identified that this mineral may significantly reduce muscle soreness following bench presses and enhance performance. (44) A customer even commented, “I get less sore after workouts in comparison with the past.” 

Legion’s Sucrosomial Magnesium is third-party tested and produced in NSF-certified and FDA-inspected facilities. As well as, their product is freed from artificial and artificial substances. Customers really like that Legion provides formulation transparency, so you recognize exactly what you’re consuming. Some firms use a proprietary mix and don’t explain what which will include. 

One container has 120 capsules, and is just $29.99. Even higher, one serving is equal to 1 capsule, so that you don’t should take a bunch of pills. Each serving provides 150 mg of magnesium, which makes up 36% of the day by day value. Lastly, if for some reason you don’t just like the product, Legion offers a “no return needed” money-back guarantee. In brief, you’ll be able to keep the bottle and still get a full refund. 

Certainly one of our product testers, who’s also a competitive weightlifter, tried Legion Sucrosomial Magnesium for several weeks and appreciated that she only needed to take one pill a day, unlike others she’s tested that required three pills per day. She found the pills easy to swallow regardless that they’re greater than other vitamins she takes. Nevertheless, she only gave it 4.2 out of 5 stars because she didn’t notice any significant changes (though she’s been taking magnesium daily for quite a while).

RELATED: Best Protein Powders for Muscle Gain

Best Magnesium Supplement for Leg Cramps: Kaged Hydra-Charge

Kaged Hydra-Charge

4.5

• Variety of servings: 60 servings
• Cost per serving: $0.49
• Magnesium per serving: 15 milligrams
• Day by day value: 4 percent
• Form: Drink mix

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Pros

• Third-party tested 
• Provides five essential electrolytes 
• Available in eight flavors

Cons

• Occasionally out of stock  
• Too sweet to some 
• Includes sucralose

Should you enjoy having leg cramps, raise your hand. Whilst you most definitely kept your hand down for that prompt, I’m sure you’d raise your hand high if I were to ask if you would like to experience fewer cramps. In spite of everything, leg cramps suck and may seriously cramp your style, but a complement like Kaged Hydra-Charge just might help.

A container of Kaged Hydra-Charge on the Breaking Muscle testing facility

When most individuals try to stop leg cramps, they think to stretch their calf muscles and drink more water. While those activities are helpful, they may not be enough, especially if the cramps are a results of a nutrient deficiency. 

Cramps are far more likely in the event you’re not getting enough electrolytes. A 2019 study found that water intake following dehydration makes one’s muscles more prone to muscle cramps because it dilutes the electrolytes. (45) Further review revealed that the participant’s susceptibility to muscle cramps decreased once potassium, chloride, magnesium, phosphorus, and sodium were consumed. 

Interestingly, the Kaged Hydra-Charge complement accommodates practically all of those elements. One serving provides 107 milligrams of potassium, 115 milligrams of sodium, 15 milligrams of magnesium, and 37 milligrams of calcium and phosphorus. There’s coconut fruit water powder (500 milligrams) and SPECTRA Total ORAC mix (100 milligrams) as well. The previous can be a source of electrolytes, and the latter is a mix of fruits, vegetables, and herbs. SPECTRA has been shown to guard the body against oxidative stress. (46) Even one gram of taurine is included, an amino acid ceaselessly added to infant formula due to its role in digestion and metabolism. (47) 

Unlike the others on this list, this dietary complement is available in a flavored drink mix with eight different flavors to pick from. Some examples include Fruit Punch, Glacier Grape, Hibiscus Pear, and Orange Mango.

Breaking Muscle Editor Amanda Dvorak hasn’t personally tested Hydra-Charge, but she ceaselessly comments on how much she enjoys the Fruit Punch flavor in Kaged’s other supplements, including her favorite pre-workout. And we do have a Breaking Muscle staff member who’s tried Hydra-Charge within the Orange Mango flavor and called it “delightful.” He gave it 4.5 out of 5 stars for taste and dissolvability.

Several other customers appear to agree with our evaluations on taste, but just a few individuals felt it was sweet, like Kool-Aid. This may increasingly partially be on account of the sucralose. Although the FDA considers this artificial sweetener protected, it might be a deal-breaker for some. Besides those caveats, the combination is freed from artificial flavors, dyes, and colours. 

A 60-serving container of this magnesium complement costs $29.99 and is taken into account very reasonably priced. At only $0.49 per scoop, you’re getting an excellent product which you could easily add to 10 to 14 ounces of water and tackle the go. 

Why Is Magnesium Necessary?

Magnesium is an electrolyte involved in lots of body processes, and we’d like it to survive. Unfortunately, many persons are deficient in it, which is why dieticians and other health professionals suggest dietary supplements. You would like adequate levels of magnesium in your body to operate properly. This nutrient is required for wellness, as having low levels could cause seizures, muscle spasms, and even personality changes. 

How Much Magnesium Should You Take Per Day?

The Advisable Dietary Allowance differs for men and ladies. Men ages 19-51+ must have 400 to 420 milligrams of magnesium day by day. Women in that very same age bracket need 310 to 320 milligrams day by day unless they’re pregnant. Pregnant women need 350 to 360 milligrams day by day. 

What To Look For in a Magnesium Supplement

Picking a magnesium complement needs to be done very intentionally. You don’t want to only walk into the shop or go on Amazon and pick the very first thing you see. Before you even start searching, it is best to have a budget in mind, be realistic about how you like to take supplements (e.g., capsules, powders, gummies, and so forth), and so far more. 

Form

Dietary supplements are available in many forms, like tablets, capsules, powders, and gummies. A tablet is a compressed powder that’s formed right into a pill, while capsules contain ingredients inside an outer shell. Capsules are likely to absorb higher and faster, while tablets may dissolve slowly and unevenly. Nevertheless, in the event you don’t like taking pills, neither option would appeal to you. So, you will have to think about gummies or powders. 

Gummies are easier to eat but could have extra additives. Powders might be conveniently added to your drink of alternative, like your favorite protein shake, and are easy to eat if the feel isn’t gritty, however the measurements could be inconsistent. 

Overall, there are pros and cons to every of the several types of magnesium. So, whenever you’re on the lookout for a magnesium complement, pick a form you’ll be able to stay consistent with. 

Form of Magnesium

Truthfully, it’s easy to assume that there’s only one kind of magnesium. I personally don’t recall my highschool chemistry teacher telling me that there was a couple of. Nonetheless, there are various types, and knowing what they’re can enable you pick the one which most accurately fits your needs.

Magnesium Oxide 

Created with ions of oxygen and magnesium, this type has laxative, antacid, and smooth muscle relaxant activities. (48) It’s also claimed to be some of the reasonably priced. By itself, magnesium oxide doesn’t absorb the perfect. Nevertheless, adding sucrosomial encapsulation, like what’s found on Legion’s Sucrosomial Magnesium, may help with absorption and stop gastrointestinal unintended effects. (49) A study found that Sucrosomial Magnesium has a statistically significant advantage over magnesium bisglycinate when it comes to absorption. (41)

Magnesium Biglycinate

As a mix of elemental magnesium and the amino acid glycine, this sort has high bioavailability. It’s utilized in most of the magnesium supplements on this list, including Transparent Labs Magnesium Bisglycinate and Thorne Magnesium Bisglycinate. It’s often used to assist with rest. 

Magnesium L-threonate 

Such a magnesium can cross the blood-brain in order that the magnesium might be delivered on to brain cells. It might help boost cognitive functions, as one study observed that rats with such a magnesium had improved memory and learning. (33) Magnesium L-threonate might be present in the Momentous Magnesium Threonate and Lifeforce Magnesium products. 

Magnesium Malate

While more studies are needed on this mixture of malic acid and magnesium, it’s believed to assist make magnesium easier to soak up and improve post-workout recovery. (50) This sort might be present in Thorne’s Magnesium CitraMate. 

Magnesium Citrate 

Often used to alleviate constipation, magnesium citrate is a mix of magnesium and citrate ions. Nevertheless, it’d help prevent bonelessness, improve blood pressure, and reduce pain. This, too, is present in Thorne’s Magnesium CitraMate. 

Other Magnesium Types

It’s possible you’ll also come across magnesium aspartate, magnesium hydroxide, magnesium N-acetyltaurinate, magnesium gluconate, or magnesium sulfate. Make sure to take a look at the ingredients list and do your research before buying any of them. As well as, check in together with your healthcare provider to discover which of them could be the safest for you. Not all medications pair well with supplements. 

Dosage

From this list alone, you’ll be able to see that supplements carry different dosages of magnesium. Subsequently, picking an amount that’ll meet your needs is vital. For instance, in the event you’re very deficient in magnesium, you almost certainly wouldn’t want to choose Kaged Hydra-Charge, as that only has 15 milligrams. Nevertheless, it could be an excellent alternative in the event you’re already consuming a magnesium-rich eating regimen and need to learn from the opposite electrolytes it includes. 

Also, pay very close attention to the serving size. It’s easy to assume that one scoop or pill equals the dosage on the label when two to a few could be required. You furthermore mght don’t need to overdo it by taking greater than what’s advisable. 

Third-Party Testing

Dietary supplements, including the perfect whey protein powders and the perfect pre-workout supplements, don’t have to receive FDA approval before they’re marketed, so manufacturers must make sure the product is protected. Unfortunately, though, some firms don’t do their due diligence in sourcing the perfect ingredients and/or following good manufacturing practices. Some supplements may contain illegal substances or contaminants, which might be devastating, especially for athletes and pregnant women. 

Third-party testing can provide consumers some peace of mind, knowing that the product has been evaluated for purity and safety. Transparent Labs, Momentous, and just a few more on our greatest magnesium supplements list have been third-party tested. While this isn’t to say that those that haven’t been tested are unsafe, you’ll be able to’t know needless to say that they aren’t contaminated with potentially toxic ingredients. 

Price

As you search for magnesium supplements, focus more on the value per serving than the product’s total price. Let’s consider Lifeforce Magnesium, for instance. It’s got 90 capsules and is $60, so you would possibly assume you’re getting three months’ price of product for about $20 per thirty days. Nevertheless, one serving equals three tablets, so that you’re only getting a month’s price. In point of fact, you’d be paying $2.00 per serving, which is on the dearer end. 

Potential Side Effects of Magnesium

As with all supplements and medications, there are some unintended effects of magnesium you have to be aware of. Common unintended effects include diarrhea, gas, bloating, and upset stomach. Some unintended effects are more serious and require a health care provider’s attention, reminiscent of vomiting, lightheadedness, fast or slow heart rate, and tingling of the skin. While most individuals tolerate magnesium well, it’s higher to be told so you recognize what to search for. (51)

Best Magnesium Supplements: Side-by-Side Comparison

Best Magnesium Supplement Overall

Description:

• Variety of servings: 30
• Cost per serving: $1.76
• Magnesium per serving: 300 milligrams
• Day by day value: 70 percent
• Form: Capsules

Best Magnesium Supplement for Men

Description:

• Variety of servings: 30 servings
• Cost per serving: $2.00
• Magnesium per serving: 315 milligrams
• Day by day value: 75 percent
• Form: Tablets

Best Magnesium Glycinate Supplement

Description:

• Variety of servings: 30 servings
• Cost per serving: $1.46
• Magnesium per serving: 100 milligrams
• Day by day value: 24 percent
• Form: Capsules

Best Magnesium Supplement for Women

Description:

• Variety of servings: 60 servings
• Cost per serving: $0.73
• Magnesium per serving: 200 milligrams
• Day by day value: 48 percent
• Form: Powdered formula

Best Magnesium Supplement for Sleep

Description:

• Variety of servings: 60 servings
• Cost per serving: $2.16
• Magnesium per serving: 300 milligrams
• Day by day value: N/A
• Form: Capsule

Best Magnesium for Weight Loss

Description:

• Variety of servings: 30 servings
• Cost per serving: $1.66
• Magnesium per serving: 144 milligrams
• Day by day value: 34 percent
• Form: Capsule

Best Magnesium Citrate Supplement

Description:

• Variety of servings: 90 servings
• Cost per serving: $0.20
• Magnesium per serving: 135 milligrams
• Day by day value: 32 percent
• Form: Capsule

Best Magnesium Supplement for Muscles

Description:

• Variety of servings: 120 servings
• Cost per serving: $0.25
• Magnesium per serving: 150 milligrams
• Day by day value: 36 percent
• Form: Capsule

Best Magnesium for Leg Cramps

Description:

• Variety of servings: 60 servings
• Cost per serving: $0.49
• Magnesium per serving: 15 milligrams
• Day by day value: 4 percent
• Form: Drink mix

Final Thoughts

Magnesium is deemed a vital element for humans, so it’s imperative that you get enough of it. Nevertheless, you furthermore mght don’t need to grab the primary magnesium complement you see. I’ve made this error before with supplements, they usually ended up sitting unused in my medicine cabinet for months. Subsequently, to enable you get your money’s price, do your research and use this text as a guide to search out the perfect magnesium complement that matches your needs. 

FAQs

Which is the perfect type of magnesium to take?

The very best type of magnesium to take relies on your personal preference. As an example, in the event you don’t like taking pills or gummies, go for a powder mix which you could add to a beverage. 

What’s the very best magnesium complement?

The very best magnesium complement for you will probably be different than the perfect for another person. There are a lot of several types of magnesium, so you’ve gotten to decide on properly. We personally like Transparent Labs’ magnesium complement, but your experience may vary. Some are best at relieving constipation, while others are great for muscle recovery. Assess your needs after which select the kind of magnesium complement that helps address them. 

What’s the perfect magnesium complement for sleep?

Magnesium has a relaxing effect, nevertheless it helps if the complement accommodates other sleep-promoting ingredients like melatonin, lavender, or calcium. NooCube Sleep Upgrade and Performance Lab Sleep are a few of the perfect magnesium supplements for sleep.  

What’s the common dose for magnesium?

Based on the National Academy of Medicine, you shouldn’t take greater than 350 milligrams of supplemental magnesium day by day. 

What’s the perfect time of day to take magnesium supplements?

The very best time of day to take magnesium supplements relies on what else is within the complement. If it accommodates sleep-promoting ingredients like melatonin, it’s best to take that at night before bed. The time of day doesn’t matter as much if the formula is especially just magnesium. 

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