Top 15 Magnesium Supplements

Updated December, 2020

Magnesium is responsible for over 300 biochemical reactions in the body and impacts blood pressure, metabolism, immune function and many other aspects of health. Some experts claim that magnesium deficiency is the single largest health problem in our world today.

Magnesium is needed for proper metabolism and nervous system functioning.  Most are able to obtain sufficient amounts of magnesium from diet, but a magnesium deficiency may lead to elevated blood pressure and increased risk of osteoporosis. The magnesium mineral can reduce blood vessel spasms and relax muscles, which may assist in preventing migraines.  A British Columbia Research study published in Cephalalgia showed that patients who took a magnesium supplement(600/mg a day) for 12 weeks had significantly fewer migraines within 9 weeks.

If you are on diuretic medications or if you suffer from the following conditions, then you may be low in magnesium:

• Alcoholism
• Diabetes
• Digestive Disorders (Crohn’s, Celiac)

Magnesium deficiency is more common than many people suspect, and below are warning signs that could indicate a deficiency in this important mineral.

• Irritability
• Depression
• Muscle weakness/cramps
• Irregular heartbeat
• Ringing in the ears or hearing loss
• Kidney stones
• Sleep problems
• Low energy
• Bone health

Regular use of magnesium can:

• Reduce hearing loss from loud conditions
• Ease menstrual pain and PMS
• Prevent migraine headaches
• Act as a laxative and antacid
• Improve sleep
• Relieve stress
• Stabilize heart rate and arrhythmia
• Improve mood

Magnesium comes in a variety of chemical forms, including magnesium oxide, magnesium gluconate, and magnesium citrate.  These supplements were tested by an independent lab company for accurate labeled dosages, purity of the magnesium concentrate, absorption and side effects.

THESE MAGNESIUMSUPPLEMENTS ARE NOT SAFE FOR CONSUMPTION:

• BulkSupplements.com Magnesium Citrate – contained only 79.8%  of its claimed amount of magnesium.
• ReMag  – was contained with a small amount of lead, 0.58 MCG per 1/2 teaspoon.
• Natural Vitality Natural Calm Plus Calcium – Raspberry-Lemon Flavor  – contained a bit less vitamin D than claimed: 22.1 IU instead of 35 IU.
• Thorne Basic Bone Nutrients – contained only 69.7% of its claimed amount of vitamin D

Magnesium Supplements Safe for Consumption:

• Carlson Chelated Magnesium
• Designs for Health Magnesium Malate
• Doctor’s Best High Absorption 100% Chelated Magnesium
• GNC Magnesium 500 mg
• Jamieson Magnesium Ultra Strength 250 mg
• Jigsaw Health MagSRT
• KAL Magnesium Glycinate 400
• Mag-Ox 400
• Mag-Tab SR
• NOW Magnesium Citrate
• Pure Encapsulations UltraMag Magnesium
• Solar Chelated Magnesium
• Swanson Chelated Magnesium
• Vitacost Magnesium Citrate

An easy way to increase magnesium levels is applying magnesium oil topically. Just spray it on after a shower or a bath, let it soak in, and you’re done! It’s quick, easy, and bypasses the digestive system for best absorption. This is our favorite magnesium oil brand.

Top 10 natural sources of magnesium include:

• Spinach (157 mg in 1 cup)
• Chard (154 mg in 1 cup)
• Lentils (71 mg in 1 cup)
• Pumpkin seeds (92 mg in 1/8 cup)
• Organic yogurt ( 50 mg in 1 cup)
• Almonds (80 mg in 1 cup)
• Black Beans (60 mg in 1/2 cup)
• Avocado (58 mg in 1 medium avocado)
• Figs (50 mg in 1/2 cup)
• Chocolate (95 mg in 1 square)
• Banana (32 mg in 1 medium)

The average daily intake of magnesium from food sources in the United States is approximately 320 mg; thus supplementation is likely to increase magnesium intake above nutritional needs – or supplement magnesium deficiency.

The magnesium recommended daily allowance (RDA) are:

• Children 1-3: 80 mg
• Children 4-8: 130 mg
• Children 9-13: 240 mg
• Males 14-18: 410 mg
• Males 19-30: 400 mg
• Males 31+: 420 mg
• Females 14-18: 360 mg
• Females 19-30: 310 mg
• Females 31+: 320 mg
• Pregnant women <18 years: 400 mg
• Pregnant women 19-30: 350 mg
• Pregnant women 31+: 360 mg

When used as a treatment, magnesium supplement is often recommended at doses of 250 to 600 mg daily.

Note: For optimum health, magnesium and calcium intake needs to be at about a 1 to 2 ratio. So, if you supplement with 500 mg of magnesium, you should supplement with 1000 mg of calcium (or less if you get plenty of dietary calcium and little dietary magnesium).

Magnesium is an incredibly versatile and important nutrient that many doctors, nutritionists, and researchers believe is the single most important nutrient for human health. If you have symptoms of magnesium deficiency, then raise your levels with proper magnesium supplementation and adding magnesium-rich foods to your diet.

 

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