From muscle contractions to sleep, magnesium is involved in over 300 enzymatic reactions. Hence, the hype for magnesium supplementation is justified. However, there are factors to consider when buying a magnesium supplement. From labeling and composition to quality grades, let us explore what needs to be considered before buying magnesium supplementation.
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Choosing the right magnesium supplement is critical to ensure that you are getting the best possible health benefits. Not all magnesium supplements are created equal, as their form, bioavailability, and absorption can vary. It is crucial to select a supplement that is easily absorbed by your body to maximize its effectiveness.
Moreover, different forms of magnesium supplements serve different purposes. Some are better for supporting muscle health, while others are more suitable for relaxation and calming effects. By understanding your specific needs and goals, you can narrow down the options and choose the most appropriate magnesium supplement for you accordingly.
When purchasing a magnesium supplement, several factors should be taken into consideration. The following are some key aspects to keep in mind:
Look for supplements made by reputable manufacturers that have undergone rigorous testing. Choose supplements that are free from contaminants and are certified by third-party organizations. Supplements with highly bioactive, natural sources of magnesium are ideal to choose from.
Opt for highly bioavailable magnesium supplements, meaning they can be easily absorbed and utilized by your body. Magnesium citrate, magnesium glycinate, and magnesium oxide are some of the forms known for their high bioavailability.
Consider the dosage recommended by healthcare professionals. The appropriate dosage may vary depending on your age, gender, and specific health conditions. It is important to follow the recommended guidelines to avoid any potential side effects.
Different forms of magnesium have different purposes.
Magnesium Glycinate: Most absorbable form, that supports muscle relaxation and stress relief.
Some other forms of magnesium are also present, including orotate, carbonate, and chloride. Supplements with a combination of magnesium provide advanced efficacy and health benefits. For example, Triple Magnesium Complex by Wellbeing Nutrition has a synergistic blend of Aquamin® Marine Magnesium, Magnesium Threonate, Magnesium Glycinate, and Elemental Magnesium.
Reading and understanding supplement labels
Reading and understanding supplement labels is crucial when buying a magnesium supplement. The label provides valuable and complete information about the product, including the ingredients, dosage, and any additional additives. Here are some important aspects to pay attention to:
Look for the type of magnesium used in the supplement. Different forms of magnesium have varying benefits and absorption rates. Choose the one that aligns with your health goals. Some brands also use a combination of magnesium forms for maximum efficacy.
Take note of any additional ingredients, such as fillers or additives. Some supplements may contain allergens or artificial colors, which may not be suitable for everyone. If you have any known allergies or sensitivities, read the label carefully to avoid any unwanted reactions.
Check the serving size to determine how many capsules or tablets you need to take per day. Make sure to follow the recommended dosage to achieve optimal results.
Some supplements cause nausea or any other side-effects on consumption. In case of intolerance of any sort, the dosage is often compromised. Hence, supplements that indicate “Safe Dosage” and “No Nausea” should be picked for consumption.
With numerous magnesium supplement brands available in the market, it is important to research and evaluate the options before making a purchase. Here are some steps you can take to make an informed decision:
Checking the health claims provided by the supplement brand helps provide concrete evidence of how effective the supplement is. Choose a supplement that clearly mentions the improvement observed by the participants in a specific time.
Look for reviews and testimonials from other users to get an idea of the effectiveness and quality of the supplement. Real-life experiences can provide valuable insights into the product's benefits and potential drawbacks.
Seek advice from healthcare professionals, such as doctors or registered dietitians, who can recommend reliable brands or specific types of magnesium supplements based on your individual needs and health conditions.
Look for certifications or quality seals on the product labels. Certifications from independent testing organizations ensure that the supplement meets certain quality standards and has undergone rigorous testing. For example, certifications such as FSSC , FSSAI & GMP Certified are ideal for identifying standards.
The recommended dosage and form of magnesium supplement can vary depending on your needs and health conditions. It is always advisable to consult with a healthcare professional to determine the appropriate dosage for you. However, here are some general guidelines to consider:
Dosage
The recommended daily intake of magnesium for adults is around 400-420 mg for men and 310-320 mg for women. However, individual requirements may vary, so it's best to consult with a healthcare professional for personalized advice.
Form of Magnesium
Different forms of magnesium have varying bioavailability and benefits. Some common forms include magnesium citrate, magnesium glycinate, and magnesium oxide. Magnesium glycinate is often recommended for its high bioavailability, while magnesium oxide may be suitable for those with constipation issues.
While magnesium supplements are generally safe for most people when taken as directed, there are some potential side effects and interactions to be aware of. Here are a few considerations:
Some individuals may experience diarrhea or stomach upset when taking high doses of magnesium. Starting with a lower dose and gradually increasing it can help minimize digestive issues.
Magnesium supplements can interact with certain medications, such as antibiotics and diuretics. It is important to consult with a healthcare professional before starting any new supplement to ensure there are no potential interactions.
Individuals with kidney or heart conditions should exercise caution when taking magnesium supplements. High doses of magnesium can put a strain on the kidneys and may not be suitable for those with impaired kidney function.
Conclusion
In conclusion, choosing the right magnesium supplement with quality standards is very crucial for maximum health benefits. Considering factors such as bioavailability, dosage, and purpose when selecting a supplement is highly important. Consultations with doctors, following guidelines, and adequate knowledge of labels are particularly of use. Hence, do your research thoroughly before starting any supplement.
Best magnesium capsules:
Best magnesium tablets:
Best magnesium gummies:
Best magnesium drinks:
Best magnesium body oils:
Best magnesium bath salts:
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Available from Swallow (£30)
Price per day (recommended dose): 28p
Star rating: 5/5
With 300mg elemental magnesium in four different forms (biglycinate, citrate, malate and taurate), and no fillers, this is a great all-rounder. It's also fortified with 500% NRV vitamin B6 to help with absorption and energy release, plus 500% NRV vitamin D3 for added bone support and 90% NRV zinc. At 28p per dose (plus further discounts for subscribing or buying in bulk), it's also great value.
Available from:
Available from Vitabright (£14.99), Amazon (£15.99)
Price per day (recommended dose): 32p
Star rating: 5/5
The recommended dose of two easy to swallow capsules provides you with 118 per cent of your NRV. It’s a good option for avoiding allergens or unnecessary ingredients, as it contains no fillers or binding agents. Magnesium citrate is an easily absorbed form of magnesium.
Available from:
Available from Vitabright (£16.99), Amazon (£17.99)
Price per day (recommended dose): 21p
Star rating: 5/5
Two capsules provides 80 per cent NRV of elemental magnesium in the form of glycinate, which may be a gentler alternative for delicate stomachs. Again, this brand is free from fillers and unnecessary ingredients.
Available from:
Available from Vitabright (£19.99)
Price per day (recommended dose): 50p
Star rating: 4.5/5
This was one of the more expensive magnesium supplements we tried; however, the formula does contain six forms of magnesium, including sleep-inducing glycinate. In total, you'll get 129% of your daily recommended amount (NRV). Vitamins B3 and B6 have also been added to enhance absorption.
Available from:
Available from QVC (£30), Healf (£30.99), Zooki (£34.99), Body Kind (£34.99)
Price per day (recommended dose): £1.17
Star rating: 3.5/5
Providing magnesium bisglycinate at 27 per cent NRV in a liposomal form, this product claims to optimise absorption. It does contain some emulsifiers and colours, and the frosted glass packaging makes reading expiration dates difficult. This is also one of the pricier products we tested.
Available from Amazon (£6.97), ZipVit (£8.49)
Price per day (recommended dose): 8p
Star rating: 5/5
This high-dose magnesium oxide supplement will be most useful for digestive issues. Although this form of magnesium is less easily absorbed, each tablet contains 500mg elemental magnesium, which is 133 per cent of NRV. On the downside, the tablets are large and hard to swallow, and also contain fillers. But, if constipation or heartburn are your issue, these could be a good choice as they're still good value.
Available from:
Available from Solgar (£14)
Price per day (recommended dose): 23p
Star rating: 4/5
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Magnesium citrate is recommended to help with mood or anxiety issues. Our testers found the tablets on the large side, slightly bitter and chalky, with two to be consumed daily. As a tablet they contain bulking agents, but contain a helpful dose of 400mg (107 per cent NRV).
Available from:
Available from Holland & Barrett (£12.49)
Price per day (recommended dose): 7p
Star rating: 4/5
Excellent value for money, providing 100 per cent NRV – though magnesium oxide is a less soluble form of magnesium, and likely harder for the body to absorb. There are some additives, such as bulking agents.
Available from:
Available from JS Health (£17.99)
Price per day (recommended dose): 60p
Star rating: 3.5/5
Containing three types of magnesium (citrate, glycinate and amino acid chelate), these are a good option if you want to ensure you receive the varied benefits of magnesium. Having said that, at 54 per cent NRV, it’s not the highest dosage you’ll find. The tablets are also quite large.
Available from:
Available from Superdrug (£6.49)
Price per day (recommended dose): 22p
Star rating: 3.5/5
Good value for money, providing 50 per cent of your NRV, although the form of magnesium (as oxide) is not as easy to absorb. The product also contains some additives. Our tester found the packaging informative and the capsules easy to swallow.
Available from:
Available from Nutrigums (£12.99), Amazon (£12.99)
Price per day (recommended dose): 53p
Star rating: 4/5
Suitable for adults and children aged five and over, these gummies include vitamin C to support energy and immunity. They’re higher in magnesium – at 40 per cent NRV – than the other gummies we tested, but contain glucose syrup and sugar. Our tester enjoyed the smell and taste, describing them as "nice and sweet without being too sickly".
Available from:
Available from Novomins (from £14.99), Amazon (£17.99), Debenhams (£17.99)
Price per day (recommended dose): 67p
Star rating: 3.5/5
Although gummies aren’t the most efficient delivery system for nutrients, these have some benefits thanks to the additional vitamin B6 and zinc, which support energy, bone health and immune function.
They’re also gelatin- and sugar-free, with 42 per cent NRV. Our tester found them tasty, comparing the flavour to a wine gum. However, they are not suitable for children.
With insufficient research on how much magnesium can be absorbed via the skin, it’s impossible to gauge whether bath and oil products can help you reach your NRV. The latter (as they’re applied directly to the skin) are likely to be a more effective mechanism for delivery, although a bath can provide additional muscle-relaxing benefits, if that’s your aim. Drinks are a more accurate way to ensure you’re getting the benefits of the added magnesium.
Available from Amazon (£20.37 for 12 x 250ml cans), BetterYou (£23.88 for 12 x 250ml cans)
Price per day (recommended dose): £1.99
Star rating: 3.5/5
The blueberry and mint flavour divided opinion among our testers, and was generally seen as an "acquired taste". Providing 48 per cent NRV – with both magnesium citrate and glycinate – it also contains a range of B vitamins, which are mainly useful for supporting energy levels and the nervous system. The drinks are made with natural flavourings, but there’s a small amount of added sugar in the form of agave syrup. The drink is also available in an energy variant, which contains the same types of magnesium and added vitamins, but is flavoured with pomegranate and rhubarb.
Available from Zooki (£29.99 for a 14-day supply), Amazon (£29.99 for a 14-day supply), Victoria Health (£29.99 for a 14-day supply), QVC (£54 for a one-month supply), Selfridges (£59.99 for a one-month supply)
Price per day (recommended dose): £2.14
Star rating: 3.5/5
A pricey way to supplement, but a good option if you don’t like swallowing pills. The liquid can be drunk straight from the sachet or mixed into smoothies or other drinks. Whether you enjoy the flavour depends on how much you enjoy sweeter drinks – some testers found it "sickly", while others said it "smells amazing and tastes equally as nice". Contains magnesium glycinate at 53 per cent NRV in a liposomal form that may optimise absorption. The product is free from sugar, dairy and gluten, and is vegan.
Available from Holland & Barrett (£11.99)
Price per day (recommended dose): no dosage info
Star rating: 3.5/5
There’s no dosage information provided, so it’s unclear how much to use. The label states a magnesium chloride solution of 310mg per 100ml – the same strength BetterYou product (see below) recommends 10 sprays to achieve 57 per cent NRV. This is a better-value product as it's a couple of pounds cheaper, but our tester found the spray applicator messy to use and didn’t like the greasy film. It’s also unscented.
Available from:
Available from Amazon (£8.90), Superdrug (£12.99), BetterYou (£14.99)
Price per day (recommended dose): 23p
Star rating: 3.5/5
Applying 10 sprays provides 57 per cent NRV, but our tester found this to be a lot of sprays to administer, especially as the liquid takes a little while to absorb and leaves a sticky residue. However, they did feel that they experienced fewer restless leg symptoms when applying before bed. As with the H&B spray, this is a 31 per cent solution of magnesium chloride, and is unscented.
Available from Westlab (£5.99/800g), Holland & Barrett (£7.50/1kg)
Price per day: no dosage information provided
Star rating: 3.5/5
Our tester felt relaxed and refreshed after bathing in these salts, although whether that could be solely attributed to the salts themselves is hard to say. The packaging was less informative than the brand’s website when it came to guidance on the optimal salt-to-water ratio, with the salts containing 117g elemental magnesium per kg.
Available from:
Available from Amazon (£7.30/1kg), BetterYou (£10.95/1kg), Holland & Barrett (£10.95/1kg)
Price per day (recommended dose): £4.95
Star rating: 3.5/5
A quality product that appeared to soothe our tester’s muscles. The flakes dissolved quickly and were easy to use. Again, there is imprecise information on the recommended depth of the bath, but ratios are provided for a foot bath. Contains 120g elemental magnesium per kg. Alternatives that contain essential oils are also available if you're looking for a scented bath.
Available from:
Keep all supplements away from children.
How much magnesium you should be looking to include will depend on your age, gender, life stage and any health or dietary issues you might have. But, the Nutrient Reference Value (average recommended daily amount) of magnesium is 375mg.
Make sure you’re checking the ‘elemental magnesium’ amount on the label, as a compound (for instance, magnesium oxide) won’t contain as much magnesium as the pure form.
It’s usually best to take magnesium with a meal, and not at the same time as other mineral supplements (if you’re taking any). Aim to take it around two hours before bed if it’s being used as a sleep aid.
Magnesium is usually provided in compound form in supplements, and sometimes the partner element can bring health benefits of their own.
Our expert nutritionist Kerry Torrens advises the following forms, depending on your health needs:
If you don’t want to take a capsule, magnesium can be used in a spray or bath. There’s limited quality research into how effective magnesium applied to the skin might be (although areas with more hair follicles – such as arms and legs – are believed to be best), as well as in how well magnesium bath salts might be absorbed.
Nutritionist Kerry Torrens provided advice on the benefits and disadvantages of different forms of magnesium, as well as the most efficient delivery formats for supplements and recommended doses.
Our key criteria were price (which we judged by the cost of a recommended daily dose), the percentage of Nutrient Reference Value (NRV) provided in the recommended dose of each product, and how the product format (capsule, tablet, drink, gummy etc) and form of magnesium might affect the amount of magnesium absorbed in the body.
Our panel of Good Food testers also trialled each product to see how easy it was to take or use, and judge flavour and smell where appropriate.
Read more about how we test different products at Good Food.
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Contact us to discuss your requirements of nature made magnesium oxide. Our experienced sales team can help you identify the options that best suit your needs.