The 5 Best Magnesium Supplements

In this article, we’ll discuss our picks for the best magnesium supplements on the market.

But first, what is magnesium, and what is its role in our health?

Magnesium’s Role in Health

Magnesium is a mineral found in abundance in the earth and in the human body. It’s involved in several hundred chemical processes that keep the body functioning properly.

Magnesium is responsible for regulating blood glucose, blood pressure, nerve/muscle function, and protein synthesis. It’s also required for energy production, glycolysis, and oxidative phosphorylation. It also plays an important role in how our nerves and muscles function and maintaining and normal heart rhythm. (1)

A magnesium deficiency can lead to signs and symptoms such as fatigue, muscle cramping, mental health problems, osteoporosis, asthma, high blood pressure, and even more serious issues like arrhythmia (irregular heartbeat).

In other words, magnesium is an essential mineral that we couldn’t live without.

However, you may be surprised to learn that large numbers of people don’t get enough in their diet. For example, researchers estimate that as much as 80% of Americans are deficient in magnesium.

The reason? Highly processed poor diet and lifestyle factors.

If you’ve been told by your doctor that you have low magnesium levels, making some dietary changes can significantly help.

Some food sources of magnesium include:

  • Salmon and other fish
  • Spinach
  • Avocado
  • Almonds
  • Cashews
  • Black beans
  • Quinoa
  • Dark chocolate

Taking a magnesium supplement can help too.

That’s why we took a look at what was available on the market and came up with this list of the 5 best magnesium supplements we could find. We based our observations on ingredient quality, our own experiences with these products, consumer satisfaction, and price.

After assessing the options out there, these are our picks for the best magnesium supplements.

1. KAL Magnesium Glycinate 400

Image of KAL Magnesium Glycinate 400

KAL’s Magnesium Glycinate supplement contains 400 mg of magnesium, which is 100% of the recommended daily value.

KAL claims their supplement provides a “source of strength”, which is likely true, as magnesium is part of what makes muscle movement possible and in some studies, magnesium has enhanced exercise performance.

These tablets are made in KAL’s own manufacturing facility. They’re chelated, meaning they’re better absorbed into the body.

They use ActivTab technology, which means the tablet dissolves faster than regular tablets. This made a huge difference for me, as I normally stay away from tablet-form pills because they’re really hard on my stomach.

It does not contain any unnecessary ingredients, so there’s no fillers or dilution of this product.

It’s also dairy-free, gluten-free, soy-free, and non-GMO. If you’re vegetarian or vegan, it’s safe to take.

Pros:

  • It has no more and no less magnesium that your body needs for a day
  • It’s chelated
  • Won’t cause upset stomach

Cons:

  • Some consumers have reported quality control issues

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2. Nature Made Magnesium (Oxide) 250 mg Tablets

Image of Nature Made 250 mg Magnesium bottle

Nature Made’s Magnesium (Oxide) Tablets claims to support nerve, heart, and muscle function, which is definitely within the possibility of what taking magnesium as a supplement can do.

It contains 250 mg of magnesium, which is 63% of the daily value. It’s a good amount, considering most people will make up the difference and get the rest through their diet.

This product contains no yeast, starch, preservatives or artificial flavors. On the other hand, it does contain soy, so some will have to avoid it for that reason.

Nature Made also makes a point to emphasize that magnesium helps support healthy teeth and bones. It also converts food into cellular energy.

These are in softgel form.

Pros:

  • Has a good dosage amount for many people
  • Consumers report it has helped them with cramps, migraines, and sleeping

Cons:

  • Contains soy
  • Softgel form can cause upset stomach

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3. Pure Encapsulations – Magnesium (Glycinate)

Image of Pure Encapsulations Magnesium (glycinate)

The next magnesium supplement we chose to include on our list is Pure Encapsulations Magnesium. You can buy this in 90, 180 or 360 count supplies. We purchased the 180 count supply, as it’s a good discount from the 90-day and at least currently there’s very little additional discount for buying in bulk for the year’s supply of 360.

This product contains 120 mg of magnesium, which is 30% of the daily recommended value. It can be a good option for people who aren’t getting quite enough magnesium through their diet and just need that extra little boost to get them up to 100% of the daily value. The rest can come from diet, as it’s naturally found in food.

Pure Encapsulations claims their product can help with nutrient metabolism support, cellular energy production, and overall health. According to the studies, magnesium does indeed have the potential to have these health benefits in supplement form.

Pure Encapsulations uses hypoallergenic ingredients for this magnesium supplement and for their other products. It’s also free from peanuts, wheat, egg, gluten, hydrogenated fat, sweeteners, artificial colors, magnesium stearate, or any unnecessary fillers.

It’s made with a vegetable-based capsule, which is good for both vegans and people who have trouble digesting other types of pills. The pill is a little less long than an inch, which I find easy to swallow.

Pros:

  • The 30% daily value is a good amount for people with mild magnesium deficiency
  • Safe for vegans

Cons:

  • Contains ascorbyl palmitate, which could be bad for people with mold allergies
  • Some consumers report it caused them nausea/upset stomach

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4. Life Extension Magnesium 500mg

Image of a bottle of 500 mg Life Extension Magnesium

Next up is Life Extension Magnesium 500mg, which come in vegetarian capsules. This product contains 500 mg of magnesium (as magnesium oxide, citrate, succinate, TRAACS magnesium lysyl glycinate chelate). This particular form of magnesium is one of the best to use in supplements because of its high bioavailability (ability to absorb into the body part needed for the substance to have its effect).

The amount of magnesium in this supplement is a good option for those who eat a diet very low in magnesium or are prone to a deficiency for whatever reason.

LifeExtension touts their product as beneficial for everything from “cardiovascular health to energy metabolism”. They also make a good point in their marketing material that magnesium plays an important role in mood and cognitive function.

One bottle of LifeExtension’s magnesium has 100 capsules, a little over 3-months supply. They’re plant-based capsules.

Pros:

  • Contains the most effective type of magnesium
  • Is a good option for consumers with a large magnesium deficiency

Cons:

  • Consumers note that it unintentionally works as a laxative for them
  • Can cause stomach pain

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5. Nobi Nutrition Magnesium Complex

Image of Nobi Nutrition Magnesium Complex 500 mg

Nobi Nutrition’s High Absorption Magnesium Complex 500mg didn’t stick out to us at first because it’s very similar LifeExtension’s magnesium product. What drew our attention was the very high customer satisfaction.

Nobi Nutrition says they formulated their product with the intention of helping with muscle relaxation/recovery, easing tension, and sleep. They say that “muscle tightness, tingling or numbness in limbs, and muscular aches due to physical exertion are often signs of low magnesium levels”, and they’re probably right.

They also mention magnesium’s ability to help with bone density and strength, blood sugar support, and heart health.

This product is vegan-friendly, but unfortunately, it contains a small amount of silicon dioxide. Silicon dioxide is likely nothing to worry about but is known to have detrimental effects.

Pros:

  • Vegan-friendly
  • Good for joint and muscle pain
  • Helps with sleep

Cons:

  • Contains silicon dioxide
  • Is priced higher than other similar products on the market

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Conclusion

Each of these magnesium supplements has something to offer, but in the end, we concluded that KAL Magnesium Glycinate 400 was the best of the bunch. It ensures you get 100% of the recommended value of magnesium for the day, it’s chelated so it’s more absorbable into the body than other options, and it’s vegan-friendly.

It’s a bit on the pricier side, but we think that what this supplement offers is well worth it.

Sources

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